Yoga Sutras and Script for Yin Yoga Class with Yoga Sutras

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1 Yoga Sutras and Script for Yin Yoga Class with Yoga Sutras Notes for Introducing the Sutras Begin by discussing the background of the yoga sutras and mentioning that the sutras are the first step by step practice manual for yoga. There are many different books available today that offer translations and interpretations of the sutras. It can be nice to read different interpretations to get different perspectives and find which ones are the best fit for you. Discuss the organization of the sutras. It is divided into four chapters (padas) and there are 196 sutras in all. Pada 1 is Concentration, Pada 2 is Practice, Pada 3 is Experiences, and Pada 4 is Absolute Freedom. Discuss the three principles of the yoga sutras: 1) Suffering is not caused by forces outside of us but by our faulty and limited perception of life and of who we are. 2) The unwavering peace we seek is realized by experiencing the unlimited and eternal peace that is our true identity. Though hidden by our ignorance, it exists within us, waiting to be revealed. 3) Self-realization is attained by mastering the mind. Only a single-pointed, calm mind can reveal the true self. Summarize each chapter (pada) Pada 1 Samadhi Pada (51 sutras). In this Pada, patanjali describes yoga and the nature and means of attaining Samadhi (blissful state). Pada 2 Sadhana Pada (55 sutras). Two forms of yoga are outlined Kriya yoga and ashtanga (or raja) yoga. Here, the eight-fold path is introduced. Pada 3 Vibhuti Pada (56 sutras). Disucsses the super normal powers that are acquired through the practice of yoga. Pada 4 Kaivalya Pad (34 sutras) isolation/liberation. Describes the process of liberation and the reality of the ego.

2 Yoga Sutras Script for a Yin Practice Child s Pose The first part of Pada 1 of the sutras looks at the idea that many of our thoughts are colored by our judgments and expectations. For example, when we re driving down the street, we may think that we see a squirrel, so we step on the brake. But, then it turns out to just be some dry leaves. Things aren t always as we think they are. We also tend to think of things as mine or yours and Patanjali would say that there is nothing that really belongs to any one person and that by releasing our attachments, we find more peace. Melting Heart (Child s pose with hips lifted) In the sutras, a thought is considered colored when we attach an assumption or bias to it. When a thought and its corresponding emotions arise, notice if it s colored, meaning it is just an opinion, or if it s uncolored, meaning it is an objective fact. The sutras say that the labels we give things create a false knowledge, in that we perceive something as being different than what it really is. We confuse facts with opinions. It says that thought patterns are mastered through the practice of nonattachment. This brings us to a more tranquil state. Thread the Needle Right Side By letting go of the labels of mine or yours, we can acquire a state of peace. These sutras in the first pada introduce the idea of the five powers, which include belief, effort, awareness, meditation, and wisdom. Through these five powers, we begin to understand that we create our own world through our own mental projections and actions. From a process of letting go into the creative source from which we came, we reach our highest development. Thread the Needle Left Side The next section of pada one of the sutras explains the major obstacles to reaching Samadhi, as well as the consequences of these obstacles and how to deal with them. The obstacles that interfere with our practice include: illness, dullness, doubt, lack of attention, laziness, cravings, misperceptions, failure, and instability. The consequences of these obstacles are: mental and physical pain, sadness and frustration, unsteadiness in the body, and irregular breath. While the obstacles and consequences can be a challenge, there is a comfort in knowing that they are a natural part of the process in our yoga practice.

3 Sphinx or Seal The sutras emphasize that our unhappy thoughts can cause physical problems, which can then cause more unhappy thoughts. Notice any recurring negative thoughts you have at this point in time. Next time simply observe the negative thought, and replace it with a positive statement. Notice how fleeting our thoughts can be. The sutras then examine how the mind can maintain a state of peace, regardless of the situation. To deal with obstacles, it suggests that we should use kindness and compassion in our thoughts and in our dealings with others, and focus on how we can help them. Prone Twist - Right The sutras then discuss the importance of meditation for calming the mind and removing obstacles to our practice and to our peace. To deal with the obstacles and their consequences, the recommendation is to make the mind one-pointed. The mind also becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those who are suffering, good will towards those who are virtuous, and indifference towards those who are evil. And the mind is calmed by regulating the breath and through mindful movement. The physical practice of yoga helps unblock our inner energy channels. The concentration on such practices lead towards higher, subtle sense perceptions, which leads to tranquility of the mind. Prone Twist - Left The next sutras focus on the results of having a tranquil mind. Once the mind is reasonably stabilized and clear, the deeper process of yoga can begin. The sutras say that When through such practices, the mind develops the power of becoming stable on the smallest size object as well as on the largest, then the mind truly comes under control. When the modifications of the mind become weakened, the mind becomes like a transparent crystal, and can easily take on the qualities of whatever object is observed. We begin to understand that our thoughts are merely that just thoughts and are not reality unless we decide to experience them. We begin experiencing our truth; gaining knowledge through our experiences rather than as mental constructs. Knowing through experience rather than believing through information.

4 Crocodile In Pada 2, we are introduced to the eight limbs of yoga. The focus in Pada Two is on motivation for regular practice, while offering clear, comprehensive instructions for that yoga practice. These sutras explain the role of active yoga in the dissipation of wrong thinking or wrong attitudes. They describe the different types of problem thinking that the practice of yoga can help eliminate. There are four principles that help stop our pain (the four higher truths). These sutras look at the first truth; the truth of where our pain comes from. Our pain comes from our own thoughts and ignorance. We look for pleasure in things that will eventually end and cause pain, rather than realize that everything we really want, or see out there is within us, and is everlasting. Child s Pose The sutras examine the ideas of attachment and aversion. Attachment is when we associate pleasure with some memory. Aversion occurs when we associate misery with some memory or object. It argues that the key to break the cycle of suffering is to set aside these associations and to set aside the association between observer and that which is observed. You have a thought in your mind, but who is listening to those thoughts. Two people can have the same thought, but have very different reactions to that thought. Why is that? The sutras tell us to avoid connecting our thoughts with who we truly are. We can do this by watching our thoughts and watching situations unfold without always labeling them as good or bad and without attaching those thoughts and situations to our true selves. Dragon/Low Lunge - Right Our thoughts and actions come back to us eventually. So, if we have kind, loving thoughts and do kind actions without thought about what s in it for us, eventually that same kindness comes back to us. If we have thoughts of fear, doubt or anger, those same aspects eventually show up in our lives. You have to guard your thoughts, keeping them kind and positive, and desire happiness for other people as much as you want it for yourself. Pigeon - Right The sutras explain that there are specific steps in yoga, a certain order of steps, that lead to enlightenment. It is here that the eight fold path is introduced. The eight rungs include: 1. Yamas: codes of conduct towards others 2. Niyamas: self study, and self-training 3. Asana: physical postures 4. Pranayama: expansion of breath and prana 5. Pratyahara: withdrawal of the senses 6. Dharana: concentration (fixation, one point concentration on an object) 7. Dhyana: meditation (focus, becoming one with an object) 8. Samadhi: deep absorption (wisdom)

5 Dragon/Low Lunge - Left The sutras say that through the practice of the different limbs, or steps, in yoga, there arises an illumination that culminates in Samadhi. The yamas represent the first limb and focus on the practice of ahimsa (non-harming). It includes working towards the ideals of: no stealing, no harming of other beings, no jealousy, no gossiping, and no lying. The niyamas (second stage of the eight fold path) include cleanliness of body and mind through proper hygiene and through having an attitude of contentment, as well as self study and reflection. Pigeon - Left By practicing the yamas and niyamas, the sutras say, As a yogi become firmly grounded in non-injury, other people who come near will naturally lose any feelings of hostility. If you make it a way of life to never hurt others, then in your presence all conflict comes to an end. See the good in people and abandon your judgments of others. If you judge others, you have to judge yourself. If you give others a break, you can be easier on yourself and so will other people. If you make it a way of life not to hurt others, then in your presence conflict comes to an end. Cobblers Pose The next group of sutras focus on the proper form for asanas, the physical practice of yoga. They emphasize that postures should be held in an effortless manner, so that a person can merge with the moment. It says, The postures for yoga should be steady, stable, and motionless, as well as comfortable. The physical part of yoga (asanas) helps release blockages in our bodies and in the way we see things. By learning to control the body and keep it in balance, avoiding sluggishness and hyperactivity, we learn to control the mind and keep it in balance. Bridge on a Block (or reclined bound angle) The next rung is pranayama, which is mastery of prana, universal life force, through the breath. Once asanas have been perfected, we learn to control the unregulated movement of the breath, and slow the force behind it to bring greater expansion of prana. Through these practices of pranayama, the mind develops the fitness and capability for true concentration. While asana works from the outside in, pranayama works from the inside out. The fifth stage is known as pratyahara, which is simply the withdrawal of the senses from the outside world of distractions. It s when we begin to focus inward, becoming less affected by outside circumstances.

6 Lie on Back Right knee to chest Pada 3 presents the last three of the 8 rungs of yoga, which are dharana, dhyana, and Samadhi, which are collectively known as samyama. Concentration, or dharana, is the sixth stage, and is the process of holding or fixing the attention of your mind on one object. The uninterrupted stream of that one point of focus is called dhyana, and is the seventh step. As you continue to make your mind one-pointed on a single object in meditation, you begin to become one with that object. That state of deep absorption is called Samadhi. These stages can be described as fixation, focus, and wisdom. Once you master these stages, you have the ability to put your mind on a single point and keep it there. At the same time, you really understand where the thing you are focused on is really coming from that everything comes from you. Lie on Back Cross Right knee over to the left (from knee to chest) The next section in Pada 3 describes some seemingly remarkable feats that can be obtained through the practice of yoga, such as reading people s minds or levitating. Some of the things seem impossible, so you can always think of them as metaphors. For example, thinking about the act of levitating as feeling lighter in body and spirit, or thinking about reading people s minds as understanding people better and being more aware of how they are feeling or of their motivations. However, some people may use these powers to further their ego. The true yogi realizes this and sets aside feelings of pride. When we meditate regularly, we gain more power simply because, in that state of meditation, we can not commit the negative actions and thoughts that keep us from these powers. Lying on Back Left knee to chest The sutras suggest that by performing samyama on desirable characteristics, we can obtain those characteristics for ourselves. The sutras say, By samyama on friendliness, there comes great strength of that attitude. By samyama on the strength of elephants comes a similar strength. By samyama on the pit of the throat, hunger and thirst leave. When samyama is done on the form of one s own physical body, the illumination of the body is suspended and, thus, invisible to other people. By samyama on the third eye or intuitive light, anything might be known. These sutras are saying that we often put limitations on ourselves based on what we are conditioned to think is possible. But we are often capable of more, and we are only limited by our imaginations.

7 Lie on Back Cross left knee over to the right (from knee to chest) The sutras say that in order to attain liberation, a yogi must let go of everything even the desire to know everything or be a more powerful yogi. In the preceding sutras, many types of experiences were described. As these are encountered, the yogi goes ever deeper into the levels of his or her own being. Each is encountered, explored, experienced, and then set aside to go still deeper. The sutras say, With non-attachment even for that supremacy over forms and states of existence, or for omniscience, the seeds at the root of those bondages are destroyed and absolute liberation is attained. Happy Baby The next section of the sutras examines the ability to distinguish between that which changes and that which is changeless. This allows us to distinguish between the individual self and the universal self. Experience usually comes like an old movie that was made on a reel of film. It only appears to be an unfolding process, whereas it is actually many different independent events. It is like the old movie film that was made up of many independent frames, all of which coexist on the same reel. However, when you look at those frames sequentially, there is the appearance of a uniform and unfolding event or process. But this is only an appearance. Bananasana Right (lying on back reach hands and feet to the right) Notice how you process each experience through the lens of your mind. See life as a movie or play and with the so-called problems just being part of the play s plot. When you see things this way, you realize that most problems are very small in the overall scheme of things. Think about the parts of your life situation that have changed through the years. Is there something within you that has not changed? Is there a part of you that is the same now as it was when you were 5 years old? Sometimes there are no words for that, so just feel it. Is there something that feels the same? Experience it. Bananasana - Left Finally, Pada 4 examines different subjects which all lead to enlightenment. The causes of the evolution of an individual and the inner workings of the subconscious are addressed. Patanjali contrasts the individual mind with the universal mind. The first eight sutras of pada 4 look at the role that our actions play in the process of change. It says that experiencing our true self is a process of allowing natural consciousness to flow forward, rather than a process of gaining new information or developing new identities. We can t construct self-realization. We can only remove the barriers to it. See how long you can experience things without creating a story about it. How long can you experience each moment without thinking or talking about your story.

8 Savasana Yogis say that we can see the truth if we work by way of our self-awareness. By keeping a little independent corner of our mind that watches and observes the rest of the mind, even though the mind itself never sees anything correctly, we can become aware of this and get closer to the truth. Feel the energy of the moment. Realize that your thoughts are just mind stuff. However, yogis also realize that the mental images you play over and over will become your experience. So become careful about the thoughts you choose. You have the power to set aside negative images and replace them with empowering thoughts. We think things are beyond our control, but our state of mind is always in our control. We just have to realize it and accept the power that we already have.

Yoga Sutras of Patanjali Questions Presented by Swami Jnaneshvara Bharati

Page 1 of 5 Yoga Sutras of Patanjali Questions Presented by Swami Jnaneshvara Bharati www.swamij.com These questions serve as an enjoyable way to review the principles and practices of the Yoga Sutras