Unit 1 Yoga and Meditation

Yoga and Meditation UNIT 1 YOGA AND MEDITATION

Struture 1.1 Introduction 1.2 Yoga and Its History 1.3 Yoga as a science 1.4 Benefits of Yoga 1.5 Selected Asanas from Yoga 1.6 Meditation: Meaning and Process 1.7 Let us Sum Up 1.8 References and Suggested Readings 1.9 Check Your Progress-Possible Answers 1.1 INTRODUCTION

During last 21st June, Mr. Das wrote to his grand children living in New York: "Dear Adi and Shashwat: today as we are celebrating International Yoga Day not only in India but throughout the globe, I have a small message to both of you. Do yoga and meditation every day; in good times as well tough times. As I understand, due to lockdown you all are not able to go out of your house; hence suffering from both physical and psychological stress. Yoga is the best remedy to your problems. In India, the practice of Yoga is believed to have started with the very dawn of civilization. You both would be surprised to know that 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. Yoga is now practicing worldwide and you both should be proud of India's ancient practice and research. Once this pandemic is over, we shall definitely meet and I will teach you many Yoga Asanas. With blessings from your Grandpa………."

Like Mr. Das, you all should be proud of our ancient science and heritage. According to Dr. Ishwar V. Basavaraddi, the Director of Morarji Desai National Institute of Yoga; "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." Do you practice yoga and meditation? With the popularity of yoga due to its benefits; over the years it has become an important component of our school curriculum. Today, yoga is an important component of physical education and psychological treatment. Therefore, you all must know about science yoga and develop skills of practicing this ancient science. This would help you to teach our young generation on reaping golden benefits out of yogic practice and meditation.

Yoga is more than just a workout-it's actually a combination of four components: postures (like tree pose), breathing practices, deep relaxation, and meditation that can many form yours as well as your students' health on many different.

After completing this Unit, you shall be able to: 93 Yoga and Mediation Explain the origin and history of yoga; Appreciate the benefits that yoga gives to us; Describe various important asanas (exercises) of yoga; Explain about meditation and its process; Discuss the role of yoga and meditation in shaping our positive life style; 1.2 YOGA AND ITS HISTORY

In Sanskrit, Yoga means 'to join, unite or yoke together', and the essential purpose of yoga is to bring together body, mind and spirit into a harmonious whole. As you know, the central methods of yoga are physical postures or 'asanas' and movement, breathing techniques or 'pranayama' and meditation. Yoga has a greater scope and application. It includes guidance on healthy lifestyle, eating habits and positive attitude on health. Ayurvedic medicine is also part of the yogic path to health and balance.

Evidence report that the practice of Yoga was started during the Indus-Sarasvati civilization in India over 5,000 years ago. It was first mentioned in Rig Veda, a collection of texts that consisted of rituals, mantras, and songs. Later, yogic practices and beliefs were documented in the Upanishads that have over 200 scriptures. In the 3rd Century BCE, the word "yoga" became common in Jain, Hindu, and Buddhist writings. In Mahayana Buddhism, the practice of yoga for both spiritual and meditative use was known as Yogachara which consisted of eight significant steps of meditation called "insight".

During the 5th century, yoga was basically practiced for meditation and religious use, but not as a form of workout. The concept gradually became more established among the Jains, Buddhists, and Hindus. The first versions of yoga were meant for spiritual practices and centered around several core values. The first core value of yoga was to analyse an individual's perception and cognitive state while understanding the cause of suffering and eventually using meditation to solve the issue. The second core value was to focus on consciousness in order to boost it, and the third was used as a way of achieving transcendence. The fourth value was full of mystery because it used yoga to penetrate into other people's bodies and act supernaturally.

Yoga later became widely valued because of the Indian nationalist movement as a way of building up pride and cultural identity. Surprisingly, the practice of Yoga was widely promoted by powerful families, institutions, and activities until India attained its independence in 1947.Today, Yoga is practiced worldwide by millions of people in many forms and variations.

1.3 YOGA AS A SCIENCE

Modern-day science confirms that the practice of yoga has several physical health benefits that include improved brain function and denser bones, as well as immune health, improved nervous system functioning and strength. According to Wikipedia, modern yoga has a strong scientific base as an exercise according to human anatomy, physiology, and psychology. Yoga has been studied scientifically since the 19th century physiology experiments of N. C. Paul. 94 The early 20th century pioneers Yogendra and Kuvalayananda both set up Yoga and Meditation institutes to study yoga systematically. Yoga's effects are to some extent shared with other forms of exercise, though it differs in the amount of stretching involved, and because of its frequent use of long holds and relaxation, in its ability to reduce stress. Yoga is here treated separately from meditation, which has effects of its own, though yoga and meditation are combined in some schools of yoga.

The neuroscience behind Yoga can help to explain why a regular yoga practice is so effective in reducing stress and creating balance in the body. As we all know that there are two functional parts of the brain that play a key role in stress. These serve the functions of emotion and cognitive function. The 'emotional' brain (amygdala and its connections and medial forebrain structures including the medial prefrontal cortex) and the 'logical' brain (the dorsolateral prefrontal cortex, other parts of the prefrontal cortex, parts of the cingulate cortex and parts of the hippocampus). The emotional brain is able to initiate a 'stress response' via the sympathetic nervous system which culminates in adrenaline and cortisol racing through our circulation.The logical brain is always trying to 'turn-off' this stress response and it is also trying to restrain the emotional brain. The stronger our logical brain, the better it becomes at doing these two things. When the stress response is 'turned off', our parasympathetic nervous system signal is 'turned on'. This signal 'relaxes' the body. So, a strong logical brain goes hand in hand with relaxation."Some say yoga is a science, also an art and a philosophy. In a nutshell, we can say that yoga is based on scientific theories and applications.

You have read about yoga and its history and yoga as a science, now answer the question given in check your progress 1. Check Your Progress 1 Note: a) Use the space provided for your answers. b) Check your answers with those provided at the end of this unit. Q1) When is International Yoga Day celebrated? ......

Q2) Explain briefly yoga as science? ...... 95 Yoga and Mediation 1.4 BENEFITS OF YOGA

Now you know that the practice of yoga has several physical health benefits that include improved brain function and denser bones, as well as immune health, improved nervous system functioning and strength. But you should consider the benefits of yoga in a larger perspective. It is understood that yoga is the vehicle for the development of wisdom, of spiritual awakening. With regular practice of yoga and meditation, our body is considered the foundation for spiritual progress. In yoga we learn a discipline of the body which comes out of awareness and attentiveness, tuning in to our body's subtle energy flows and the life-giving rhythm of our breathing.

The idea is that through entering more deeply and subtly into our physical experience, we can become more connected with ourselves, more grounded, and less swayed by anxieties or neurotic cravings for things that will not truly satisfy us. This can be a very positive influence on our approach to life, offering an antidote to the alienated rushing and disconnection from ourselves that characterizes much of our modern world.There are many benefits to the ancient practice of yoga both physical and mental, from better posture to greater self- acceptance. Here are the main physical and mental benefits of yoga:

i) Physical benefits of yoga Improved posture Better sleep Increased natural energy level and vitality Greater flexibility, strength and stamina Better balance Stronger immune system Pulse and respiratory rate decreases Blood pressure decreases Cardiovascular efficiency increases Respiratory efficiency increases Cholesterol decreases Cleansing and regulating of all the body's systems ii) Mental benefits of yoga Calm and clarity Greater confidence and generally more positive mood Sense of inner well-being and 'centredness' Increased awareness of body and movement Counters depression and anxiety Ability to concentrate improves More self-acceptance Increased social skills 96 We need to encourage our young generation and people from any age group to Yoga and Meditation practice yoga on a regular basis.

1.5 SELECTED ASANAS FROM YOGA

Asana refers to the many postures or positions in which a person sits or stands to perform yoga. Asanas are beneficial for the mind, psyche and chakras (energy centres) thus preventing many types of lifestyle diseases. Asanas also help in relieving stress, treating anxiety and make a person mentally rejuvenated.

The word 'Asana' is taken from Sanskrit' which means a 'physical posture'. Various types of physical postures or asanas means bending and stretching the body. This stimulates blood circulation, balances the nervous system, and benefits the various systems running in our body like digestive system, nervous system, cardiovascular system, muscles, joints etc. Here we discuss some important asanas. 1.5.1 Sukhasana

© sarvoyaga.com Follow the following procedure to do. Firstly, you need to be in a sitting posture. Sit cross legged on the floor or any other flat surface. Bring one foot over the opposite knee. Place both the palms on your knees and close your eyes. Breathe slowly and concentrate on the breathing pattern. Continue breathing in the same way for 5 minutes. What benefits would you get? It helps to make your back stronger and elongate the knees and ankles. It is beneficial for opening the muscles of the groin, hips and the outer thighs. It relieves from physical and mental tiredness and eliminates worries from the person's mind. 97 Yoga and Mediation 1.5.2 Tadasana

Follow the following procedure to do. Firstly, you need to be in standing posture. Stand straight with the feet together. Slowly lift the toes and place them back on the floor. Pull up the kneecaps and squeeze the thighs. Inhale and lift up from the waist. Breathe and hold for 4 to 8 breaths. Exhale and drop the shoulders down. What benefits would you get? It will improve your body posture and reduce flat feet problems. Your knees, thighs and ankles become stronger. It helps to increase height and improve balance. It regulates digestive, nervous and respiratory systems 1.5.3 Vajrasana

98 © wholesome Ayurveda.com Follow the following procedure to do. Firstly,you need to be in a sitting posture. Yoga and Meditation

Stand on the knees with the lower legs, together and stretched backwards, the two . big toes crossing each other.

Lower the body and sit on your heels. Rest your buttocks on the heels and the thighs on the calf muscles. Keep the hands on the knees and keep the head straight. Concentrate on breathing, start inhalation and exhalation. What benefits would you get? Vajrasana modifies the blood flow in the lower pelvic region. It increases the. efficiency of the digestive system.It helps to prevent acidity and ulcers by improving the digestion.It is a good meditative pose for those suffering from sciatica and severe lower back problems. 1.5.4 Trikonasana

Follow the following procedure to do. Firstly, you need to be in standing posture. Stand erect with feet about 3 feet apart with knees straight. Raise both the hands till they are in line with each other, parallel to the ground. Inhale when you are raising the hands.

Now bend towards the right and slightly bend the knees and touch the right foot with the hands. Look up at the left hand. Exhale when you are bending down to touch the foot. Keep the eyes open throughout the practice. Return to the standing position. Repeat this with the left hand touching the left foot. Practise as many rounds as is comfortable. What benefits would you get? It will strengthen the legs, knees, ankles, arms and chest. It stretches and opens the lower back region, hamstrings, calves, shoulders, chest and spine. Further, it 99 Yoga and Mediation increases mental and physical equilibrium and helps in digestion. It also reduces anxiety, stress and back pain. 1.5.5 Bhujangasana

Follow the following procedure to do. Firstly, you need to be in a lying posture. Lie on the stomach and rest your forehead on the floor. Keep the feet and toes together and touch the ground. Place the hands at shoulder level and palms on floor.

Inhale and lift the head, chest, abdomen and keep the navel on the floor and take five breaths at least. Exhale slowly comes down to rest with hands below the head slowly. What benefits would you get? It will improve your blood circulation and energises your heart.It decreases menstrual irregularities in females. Regular doing of this asana, it will strengthen muscles of chest, shoulders, arms and abdomen.It helps to lose weight.It also reduces headache, anxiety, insomnia and sinusitis. 1.5.6 Chakrasana

© Sarvoyaga.com 100 Follow the following procedure to do. Firstly, you need to be in a lying posture. Yoga and Meditation Lie down properly and look upward. Bring the feet closer to the hips and bend knees upward; keep a distance of about one foot between the feet.

Bring up the hands near to the ears and put the palms on the ground as the fingers facing on the shoulders.

Gradually, lift up the body in air by balancing on feet and rotate the head backward along with hands slowly.

Reach the final position by stretching the whole body to form a position that looks like a semi-circle.

Now maintain this position as long as possible. To reach the normal position, slowly lower down the body to touch the ground and release the hands and feet.

What benefits would you get? It will help to strengthen your liver, pancreas, kidneys and heart.It is good for asthma and osteoporosis.It strengthens arms, shoulders, hands, wrists and legs buttocks, abdomen and spine.It also helps to increase energy and counteracts depression. 1.5.7 Pawanmuktasana

101 Yoga and Mediation Follow the following procedure to do. Firstly, you need to be in a lying posture.

Lie flat on the back and keep the legs straight, relax and breathe. deeply and regularly.

Inhale slowly and lift the legs and bend in the knees. Bring upwards to the chest till the thigh touches the stomach. Hug the knees in place and lock the fingers. Place the nose tip between the knees. Exhale slowly and come back to the original position i,e.Shavasana. What benefits would you get? This is very beneficial for the stomach as it cures acidity, indigestion and constipation.It is helpful for those suffering from. gastrointestinal problems, arthritis, pain, heart problems and waist pain.It strengthens back muscle and cures back pain.

We have discussed here seven types of asana, but there are several others also. Most important thing to remember is that you need to learn from a trained yoga teacher. Always remember that selection of the right kind of asan is important. We need to know the contradictions of each asana..

1.6 MEDITATION: MEANING AND PROCESS

According to Wikipedia, meditation is a practice where an individual uses a technique - such as mindfulness, or focusing the mind on a particular object, thought, or activity - to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. It is really difficult to define meditation, as practices vary both between traditions and within them. It is reported that meditation is practiced in numerous religious traditions. The earliest records of meditation (dhyana) are found in the Vedas, and meditation exerts a salient role in the contemplative repertoire of Hinduism and Buddhism.

According to Kamlesh D. Patel, "meditation is often defined as thinking continuously about one object of thought. We often get stuck on this definition, however, and lose the real purpose of meditation. Meditation must reveal the true nature of that object upon which we are meditating. Such revelation comes not as a thought, but as a feeling. Therefore, meditation is a process in which we shift from thinking to feeling. It is a journey from the complexity of mind to the simplicity of heart. It is for this reason that most methods of meditation involve the heart". Though we can easily remember an image or an idea, it is difficult to recollect a feeling.

Can anyone say how we achieve mastery over our feelings and the mind's roaming tendencies? According to scholars from Himalayan Institute, we reach that state, called samadhi, through turning the mind inward in meditation. Meditation allows us to come in touch with our core being, pure consciousness, which is ever free, luminous, and filled with limitless joy. This is the goal of yoga.When we achieve this goal through meditation, we are no longer limited by a "small" and distracted mind tinged with our limited knowledge, likes and dislikes, fears, doubts, and anxieties. Instead, we have cultivated a perfectly controlled mind, which reflects 102 the pristine light of pure consciousness and allows us to see pure consciousness Yoga and Meditation as our essential nature. In other words, we have become the seer.

Researches have proved that meditation may significantly reduce psychological challenges, and pain. It also beneficial in enhancing peace, perception, self- concept, and well-being. In the next section, we have discussed the meditation process as suggested by the scholars from Himalayan Institute. 1.6.1 Meditation Process According to scholars of Himalayan Institute, here are the steps that lead us to meditation. If we put them into practice, and then the can notice the amazing effects! a) Stillness We need to find a comfortable and steady meditation posture in which the head, neck, and torso are in alignment. This would allow a sense of physical stillness to settle in. We need to put us in the postures that facilitate strength and flexibility in the pelvis, hip joints, and back. This will help to increase the comfort and steadiness of our posture. We may find it helpful to do our own set of asanas to prepare for sitting quietly in meditation. They will facilitate not only steadiness and stillness in the body, but also quietness in the mind. b) Relaxed, Effortless Breathing We need to be aware of the flow of our breath. If we relax our abdomen and the sides of our rib cage, then we can focus on the sensations of inhaling and exhaling. This allows the breath to become deep and diaphragmatic. Breathing becomes calm and natural, not forced. When we are aware of our breath for an extended period of time, we shall feel the breath naturally starting to deepen and becoming smoother. This relaxes our mind and nervous system in preparation for turning inward in meditation. Our mind will start to calm down, and distracting thoughts will take a back seat to the gentle flow of breath in and out. c) Systematic Relaxation We can now do formal relaxation practices in reclining postures. Less formal relaxation practices are used in sitting postures to create a sense of inner ease. In a seated posture, we can scan our body from head to toe and back again, noticing any areas of tension or gripping. We can consciously soften those areas of the body. d) Breath Awareness in the Nostrils This is the beginning of formal concentration practice. The sensation of the breath in the nostrils is a calming focus that will make our meditation stable and grounded. Breath awareness in the nostrils connects us to the core energies of our body and mind, which creates a deep sense of quietness and joy. As we inhale, feel the breath entering the opening of our nostrils. e) Resting Awareness in the Sound of a Mantra Let our awareness rest in the sound of the mantra (Om/aum). Eventually the sound will arise spontaneously in our mind. The effort to maintain it is relaxed, yet the mind continues to be filled with it. As the mind rests more and more deeply in its focus, the presence of luminous awareness itself is gradually revealed. 103 Yoga and Mediation When we practice meditation regularly, our practice becomes unshakeable.As we can see, this is a simple process-one that brings great rewards when we practice each day. The simple act of sitting quietly in meditation will reset our body, mind, breath, and nervous system, and will lead to increased happiness, creativity, and productivity. Our daily meditation practice does not need to be (and in fact, shouldn't be!) hours long. When practiced correctly, even 10 or 20 minutes can make a big difference in our mood and set the tone for the rest of our day. As we continue to refine our practice beyond the basics, we may discover that meditation is the most joyful, rich part of our day, and we may want to start sitting for longer periods of time. This is when the rewards of yoga truly start to unfold, and when we will discover the lasting, transformative benefits of practice.

You have read about the benefits of yoga, selected asanas from yoga and meaning and process of meditation. Now answer the questions in check your progress 2. Check Your Progress 2 Note: a) Use the space provided for your answers. b) Check your answers with those provided at the end of this unit. 1) Name the asanas performed in sitting posture? ......

2) Arrange the following in the right order. A) Systematic relaxation B) Stillness C) Resting awareness in the sound of mantra D) Breath awareness in the nostril E) Relaxed and effortless breathing 1.7 LET US SUM UP

It is rightly said that if we want to maintain a balance between oneself and environment then yoga is necessary for us. Exercises of yoga (asanas) have a physical effect and also bring a balance between body, soul and mind. This is very necessary for our young generation as they have been glued to the digital world and social media. There is no doubt that yoga can be practiced at any age and it is suitable for people of all ages and requires no 'stunt' skills. It should be included in our daily life. Our ancient as well as modern practitioners of yoga and meditation have provided enough evidence that the path of self-knowledge and self-realisation can be obtained via positive thinking, perseverance, discipline, right orientation, prayer as well as humility and kindness. 104 Indian government has been very supportive towards yoga practice and has been Yoga and Meditation making an effort to bring yoga practice to the mass. The importance of life is the health of our body. If health is not good then we will not be able to achieve our goals or will not remain happy. It is rightly said that "Health is not everything, but without health everything is nothing'.

As you know, yoga at the physical level comprises several postures or asanas to keep the body healthy. The mental techniques in yoga include breathing exercises or pranayama and meditation to discipline the mind.According to the Bhagavad Gita "A person is said to have achieved yoga, the union with the Self, when the perfectly disciplined mind gets freedom from all desires, and becomes absorbed in the Self alone."

In such a busy life full of responsibilities, long working and busy schedules, we mostly forget to be happy. Sometimes to maintain a balance between work life and personal life also becomes difficult and indirectly affects health and life. It is necessary to spare some time for exercise, yoga, etc. So, it is important to include yoga in daily life as it helps in controlling a person's body, mind and soul. And together it brings the physical and mental discipline which is better for the body and mind.

At the end Yoga makes us understand about life, meaning of existence, it is relative in method but absolute in the objective. Yoga poses a positive impact on life and also has numerous physical and mental benefits.

1.8 REFERENCES AND SUGGESTED READINGS

Basavaraddi, V.I. (2015) Yoga, It's Origin and History https://mea.gov.in/in-focus- article.htm?25096/Yoga + Its + Origin + History + and + Development #:~: text = Introduction % 20 % 3AYoga % 20is % 20essentially % 20a ,'% 20or % 20'to%20unite'.

Harvard Medical School, Introduction to Yoga (ND). https:// www.health.harvard.edu/exercise-and-fitness/introduction-to-yoga-copy

Himalayan Institute Core Faculty (2017). 5 Steps to Turning Inward: The Meditation Process. https://www.himalayaninstitute.org/presenter/himalayaninstitute-core-faculty/

Introduction to Yoga. https://www.realbuzz.com/articles-interests/fitness/article/ introduction-to-yoga/

Living, R. (2018). A Short History of Yoga in India. https:// www.replenishliving.com/a-short-history-of-yoga-in-

Meditation Instructions (ND). https://www.innerpeacefellowship.org/how-to- meditate/? gclid = EAIaIQobCh MIiqm QhfWg 7gIVlR srCh0GO g4 1EAAYBCAAE gJd8 _D_BwE

Meditation. https://en.wikipedia.org/wiki/Meditation

Patel, Kamlesh, D. (ND) Yogasana and Meditation. https:// www.heartfulnessmagazine . com / meditation /? utm _ source = google & utm _ medium =cpc& utm _ campaign = yogasanas & utm _term= meditation & gclid 105 Yoga and Mediation = EAIaIQobChMItMaBxPSg7gIVAUYrCh2N7QJtEAAYAyAAEgIiFvD_BwE Science Behind Yoga. https://upliftconnect.com/the-science-behind-yoga/ Science of Yoga. https://en.wikipedia.org/wiki/Science_of_yoga Web Resources Introduction to Yoga https://www.youtube.com/watch?v=yuu4P7-1WBY Benefits of Yoga https://www.youtube.com/watch?v=Qc6jC8tH1Zs Meditation https://www.youtube.com/watch?v=1Je0mu4GG-o 1.9 CHECK YOUR PROGRESS-POSSIBLE ANSWERS Check Your Progress 1 Q1) When is International Yoga Day celebrated? Answer:21st June every year Q2) Explain briefly yoga as science?

Answer:Modern-day science confirms that the practice of yoga has several physical health benefits that include improved brain function and denser bones, as well as immune health, improved nervous system functioning and strength. Check Your Progress 2 Q1) Name the asanas performed in sitting posture? Answer:.Sukhasana, Vajrasana Q2) Arrange the following in the right order. F) Systematic relaxation G) Stillness H) Resting awareness in the sound of mantra I) Breath awareness in the nostril J) Relaxed and effortless breathing Answer:B,E,A,D,C

106