DIPLOMA IN ELEMENTARY EDUCATION

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1 D.El.Ed. (09) KRISHNA KANTA HANDIQUI STATE OPEN UNIVERSITY Housefed Complex, Dispur, Guwahati DIPLOMA IN ELEMENTARY EDUCATION COURSE - 9 YOGA EDUCATION - I BLOCK - 1 (THEORY) CONTENTS UNIT 1 UNIT 2 UNIT 3 : Introduction to Yoga : Historical Perspectives on Yoga : Different Limbs of Yoga UNIT 4 : Relation of Yoga with Physiology and Psychology REFERENCES: (For All Units)

2 Subject Experts Bali Narayan Phukan, Professor and Head, Dept. of Yogic Science, Mahapurusha Srimanta Sankardeva Viswavidyalaya, Nagaon, Assam Santanu Roy Chowdhury, Associate professor, Dept. of Bangla, Pandu College, Guwahati, Assam Anandaram Burhagohain, Associate Professor, Dept. of Mathematics, Jagiroad College, Jagiroad, Assam Course Coordinator : Devajani Duarah, Dept. of Teacher Education, KKHSOU SLM Preparation Team UNITS CONTRIBUTORS 1-4 Prof. Bali Narayan Phukan and Arundhati Das, Dept. of Yogic Science Mahapurusha Srimanta Sankardeva Viswavidyalaya, Nagaon, Assam Editorial Team Language : Dr. Prasenjit Das and Pallavi Gogoi, Dept. of English, KKHSOU Format : Devajani Duarah & Dopati Choudhury, KKHSOU January, 2016 Krishna Kanta Handiqui State Open University. This Self Learning Material (SLM) of the Krishna Kanta Handiqui State Open University is made available under a Creative Commons Attribution-NonCommercial-ShareAlike4.0 License (international): For the avoidance of doubt, by applying this license KKHSOU does not waive any privileges or immunities from claims that it may be entitled to assert, nor does KKHSOU submit to the jurisdiction, courts, legal processes or laws of any jurisdiction. Printed and published by Registrar on behalf of the Krishna Kanta Handiqui State Open University. Headquarters : Patgaon, Rani Gate, Guwahati City Office : Housefed Complex, Dispur, Guwahati ; Web:

3 COURSE INTRODUCTION This course on Yoga Education - I is the ninth course of the D.El.Ed. programme. Yoga is an exact science. It promotes harmonious development of the body, mind and the soul. The Practice of yoga takes care of the all-round development of the personality of a person - moral, physical, mental and spiritual. Keeping these facts in mind, this course on yoga education has been included in the D.El.Ed. programme so as to equip the teacher trainees with proper training on yoga, so that they in turn are able to provide such training to their students. In this way, the teacher trainees will be able to bring about an all-round development in their students along with their own development. The course comprises two blocks. The first block contains the theoretical components of Yoga Education, whereas the second block comprises the practical components. BLOCK INTRODUCTION This is the first block of the course on Yoga Education - I. There are four units in this block. The first unit of this block deals with the meaning of Yoga, its importance, along with its scope, aims and objectives. The unit also throws light on the misconceptions on Yoga. Forms or schools of Yoga and the characteristics of a yoga practitioner are also being discussed in the first unit.the second unit on the other hand, deals with the historical perspectives on Yoga. The unit aims at helping you to understand the historical development and ideas related to yoga practice. Beside, this unit also deals with the importance of yoga education and the provisions of Central Government to introduce yoga in the primary and secondary school levels in India. In the third unit, you will learn about the concept of yama, niyama, and asanas, make yourself familiar with the classification of different asanas, principles for practising asanas and their effects which help in the development of a healthy mind in a healthy body. The fourth and the last unit of this block discusses the physiological system of human body. The unit takes into account some important issues related to the effect of yogic practices on physiological system. While going through a unit, you will notice that at the end of each section, there are some CHECK YOUR PROGRESS questions. These have been designed to self-check your progress of study. It will be better if you solve the given problems in these boxes immediately, after you finish reading the section in which these questions occur and then match your answers with ANSWERS TO CHECK YOUR PROGRESS given at the end of each unit.

4 CONTENTS BLOCK - 1 UNIT 1: Introduction to Yoga (Marks 12) Page : 5-21 Concept, Meaning, Definitions, Importance, Scope and Aims and Objectives of Yoga; Misconceptions on Yoga; Forms of Yoga, Characteristics of a Yoga Practitioner. UNIT 2: Historical Perspectives on Yoga (Marks 14) Page : Historical Perspectives: An introduction to Pre-Vedic Period: Indus Valley Civilisation, Vedic, Post- Vedic or Pre-Classical, Classical - the age of Patanjali, Post-Classical, Hatha Yoga and Modern Period; Strategies for Implementation of Yoga in School Curriculum in India. UNIT 3: Different Limbs of Yoga (Marks 12) Page : Limbs of Yoga - Yama, Niyama, Asana-Classification of Asanas, Principles for Practising Asana, Effects of Asana; Pranayama - Varieties of Pranayama, Effects of Pranayama ; Pratyahara - Dhara,Dhyana,Samadhi, Types of Samadhi; Effects of Dharana-Dhyana-Samadhi. UNIT 4: Relation of Yoga with Physiology and Psychology (Marks 12) Page : Physiological System: Skeletal, Muscular, Digestive, Excretory, Respiratory, Circulatory, Endocrine, Nervous, Lymphatic and Reproductive; Effects of Yogic Practices on Physiological System: Effects of Asanas, Effects of Pranayama, Meditation, Sat-karma; Role of Yoga in Psychological Preparation of Children.

5 Introduction to Yoga Unit 1 UNIT 1: INTRODUCTION TO YOGA UNIT STRUCTURE 1.1 Learning Objectives 1.2 Introduction 1.3 Concept of Yoga Meaning of Yoga Definition of Yoga 1.4 Importance of Yoga 1.5 Scope of Yoga 1.6 Aims and Objectives of Yoga 1.7 Misconceptions on Yoga 1.8 Forms (Schools) of Yoga 1.9 Characteristics of a Yoga Practitioner 1.10 Let us Sum up 1.11 Further Reading 1.12 Answers to Check Your Progress 1.13 Model Questions 1.1 LEARNING OBJECTIVES After going through this unit, you will be able to explain the meaning of Yoga discuss the importance of the Yoga and its scope describe the aims and objectives of Yoga clarify the misconceptions on Yoga and explain the forms (schools) of Yoga and the characteristics of a Yoga practitioner 1.2 INTRODUCTION Yoga is the only science which takes care of the all-round development of three essential elements- body, mind and soul together. Yogic Practice is a holistic science which includes the culture of the body, Yoga Education 5

6 Unit 1 Introduction to Yoga the mind as well as the spirit. Yoga, not only improves physical and mental health and intellectual ability, but also improves character and behaviour of men by nipping in the bud the devil in them with the help of Yama-Niyama. This provides a strong moral foundation to men s life on which they build their physical, mental, intellectual and spiritual super-structure, and prove themselves to be a man or a woman in the real sense of the term. This unit which is also the first unit of the theory course on Yoga Education, aims to provide you with a broad foundation for understanding Yoga in general. Besides providing some important definitions on Yoga, this unit discusses the meaning of Yoga, importance of Yoga and its scope, aims and objectives of Yoga, the misconceptions on Yoga, forms (schools) of Yoga and the characteristics of a Yoga practitioner. 1.3 CONCEPT OF YOGA The word Yoga is not unfamiliar to us. We have some ideas about it, though the ideas may be wrong or right. At one time, yoga was confined to very few dedicated people, initiated to that order by their Gurus, most of whom were ascetics and hermits. The general belief, even among the educated people, was that yoga was meant only for those people who had left their worldly life and started living in hermitage, and not for the householders. But, after it has been popularised among the masses by yogis like Swami Ramdev, Shri Ravi Shankar and others, through mass-media, particularly through television and mass-yoga-camps, it is now widely practised by the common people, irrespective of gender, religion, caste, birth, age and profession, in order to gain relief from ailments and to lead a healthy, happy and prosperous life. Much before it was popularised in India, the land of its origin, Yoga had gained popularity in the developed countries of the west and the east. After Yoga has been considered by the United Nations Organisation one of the most essential means for bringing peace and unity among the nations of the world, and with the declaration of International Day of Yoga to be 6 Yoga Education

7 Introduction to Yoga Unit 1 observed on June 21 every year, Yoga education has gained importance in the academic curriculum of a large number of countries of the world, including India Meaning of Yoga The word Yoga is a Sanskrit word which originated from the root YUJ. Synonym of this Sanskrit word is found in different European languages too. Those are yoke in English, youg in French, joch in German, zugos in Greek, jugum in Latin, igo in Russian and yugo in Spanish. The meaning of yuj is to join, to unite to yoke. As such, yoga means to unite together, to act in unison with mutual understanding, co-operation, co-ordination, love and affection, avoiding all differences, conflicts, ill-will and hatred, with one mind, one thought, to arrive at the one and same goal. Yoga initially starts in the body-system with united functioning of the cells, tissues, organs and systems of the body, thereafter it gradually extends to the working in unison of the body and the mind, the members of the family, neighbourhood, village, community, nation, human society, animal and plant kingdom, things and being of the universe, and, at last, the merging of the individual soul with the universal consciousness. This is possible only when one understands and realises his own self. That is why, the ancient philosophers, both in the East as well as in the West, were saying know thyself Atmanam Biddhi. Dive deep into your inner self and find the mine of wisdom within. Each individual has immense creative potential within himself. The goal should be to manifest the potentiality within. This can be done by controlling nature both external and internal. There are systems and methods which through devoted, methodical and regular practice, enables an individual to arrive at the desired goal. The goal, as well as, the systems or methods to arrive at the goal, are called Yoga. Yoga Education 7

8 Unit 1 Introduction to Yoga Definition of Yoga Yoga has been defined variously in different scriptures and treatises on yoga. Though the definitions vary, the goal of all the definitions are one and the same, i.e., to know the Self, to unfold the divinity within and to merge the individual self with the universal consciousness, experience the Existence, Knowledge and Bliss Absolute and thereby to free oneself from the pains and sufferings that emerge from mundane life. Some important definitions of yoga are given below: 1. The Yog-Vasistha Ramayana mentions two definitions. The first one is on the state and, that is, Yoga is the maintenance of equilibrium between the individual soul and the universal soul (Yoga Samatavastha Jivatma Paaramatmano). The second definition is about the method and, that is, Yoga is the means for controlling the mind (Manah Prasamanopayah Yoga Ityavirdhiyate ). 2. The Maha-Nirvan Tantra defines yoga as Union of the individual soul with the universal soul (Yoga Jivatma Paramatmano Eikyam). 3. In the Srimad Bhagawad Gita two definitions of yoga can be found. One is a) Maintenance of equanimity or balance is yoga (Samattwam Yoga Uccyate). The other is b) Yoga is skill in action (Yoga Karmasu Kausalam). 4. Sage Patanjali in the Yoga Sutra defines yoga as the inhibition or restraint of modifications of the mind (Yoga Chitta Vritti Nirodhah). In order to arrive at the final stage of yoga, as mentioned in the first two definitions of yoga, it is required to keep the mind in a state of equilibrium, free from all modifications where the self remains in its original pure state. The seer gets a clear vision of his/ her unpolluted self. At all other states, the self mingles with the modifications. Stopping the process of modification is defined as Yoga. For that purpose, some sort of systematic, physical and mental cultures are prescribed. These systems are also called Yoga. 8 Yoga Education

9 Introduction to Yoga Unit IMPORTANCE OF YOGA In Indian civilisation and culture, yoga occupies a highly esteemed place, from time immemorial. In the ancient times, the practitioner of yoga was regarded thousand times superior to the house-holder and the celibate, and hundred times superior to the hermit. Because of its importance felt by the people in different ages, the practice of yoga is being continued since the pre-historic days to the present day. Day by day, its importance and popularity is increasing, and now, it has become a universal phenomenon. Our worldly lives are always full of pain and suffering. We give in our endless efforts in order to gain or overcome relief from such sufferings and also to gain happiness. And as a result of our efforts, pleasure comes to our lives, although for a temporary period. The universal importance of yoga lies in the fact that its regular practice with sincerity and devotion drives away worldly pains and sufferings for good and the practitioner enjoys permanent peace and bliss. In the present-day world, the diseases of psycho-somatic origin, such as hyper-tension, heart-diseases, asthma, diabetes, insomnia are increasing very fast and the modern medical science has failed to cure these diseases. After a lot of scientific experiments done on patients undergoing yogic treatment, it has been found to be the most effective treatment for all these ailments. Here lies the importance of yogic practice. It is found to be the best means of leading a tension-free life, which keeps men free from physical, mental, as well as, psycho-somatic disorders. Yoga education is a holistic education which includes physical, mental, emotional, intellectual, moral, spiritual, social as well as environmental education, due to which the practitioner of yoga becomes healthy in the true sense of the term. Other than yoga, there is no such system which prepares a man holistically and therein lies the importance of yoga. Yogic practices, not only improve health but also increase mental Yoga Education 9

10 Unit 1 Introduction to Yoga concentration, due to which memory-power increases. Moreover, due to an achievement of tranquility of mind and increase of power of concentration, analytical power develops and the practitioner understands things quickly and better. His/her latent talents start unfolding. S/He learns quickly the skill to perform efficiently whatever work s/he takes up and attains excellence in the same. In the present-day the atmosphere of intolerance, animosity and corruption prevailing in the human society, the need of practicing yoga is increasing tremendously, as it is the only means which can save the world from these state of affairs. The very first requisite for a practitioner of yoga is to practice non-violence, truthfulness, honesty, kindness for others, fellow-feeling, magnanimity, piousness and tolerance which are the basic tenets of yoga. Yoga has proved to be the best method for attaining super-normal powers, realisation of individual self and merging of the self with divine consciousness. 1.5 SCOPE OF YOGA The scope of yoga is not limited to some physical postures called asana, breathing techniques called pranayama, mental exercises called dhyana or manipulation of internal organs called bandha and mudra; it extends to cover all aspects of life as a way of life as well as, a life-style. Yoga is a holistic education which includes within its range physical education to take care of physical health, mental education to make a man mentally sound, moral education to eradicate immoral activities from the society, spiritual education to develop the divine potentialities within, social education in order to bring mutual understanding, develop fellowfeeling and tolerance among the members of the society and environmental education to make the atmosphere free from pollution. In the present-day world, the scope of yoga has extended to cover the field of medical science. Now, throughout the world yoga has gained importance as a science of therapy alternative to allopathic treatment. The range of yoga has extended to all the fields of human activity. 10 Yoga Education

11 Introduction to Yoga Unit 1 Due to its capability to enhance efficiency at work, it has now become a very popular and essential practice in the world of business organisations, multi-nationals, sports and games, dance and music, cinema and other fields of human activity. The Ministry of Human Resource Development through the National Institutes of Education, NCERT has further informed that the affiliated schools of the Central Board of Secondary Education (CBSE), have already been advised to provide compulsory yoga for at least 2 periods per week ( minutes/ week). The Board offers yoga for secondary schools as a compulsory part of its curriculum which include 80% practical and 20% theory. CHECK YOUR PROGRESS Q 1: Fill up the blanks: i) The word Yoga is originated from a root Sanskrit word... ii) Yoga is the maintenance of... between the individual soul and the universal soul. iii) The... offers yoga for... schools as a compulsory part of its curriculum. 1.6 AIMS AND OBJECTIVES OF YOGA Yoga has diverse range of things to offer mankind. Hence, the aims and objectives for practising yoga may be varied and may vary from person to person, depending upon their basic disciplines, trades and professions, needs and requirements and problems they face in their walks of life. Broadly, the objectives are i) To bring peace and tranquility of mind, freeing it from all stress and strains, worries and anxieties; ii) To bring balance and harmony in the body-mind-soul complex; iii) To explore and unfold the latent talents, by controlling nature both external and internal, annihilating the evils within; iv) To gain sound health; Yoga Education 11

12 Unit 1 Introduction to Yoga v) To train the body and mind in a way to avoid rigidity and bring flexibility; vi) To develop immunity and resistance power; vii) To master the secrets of doing work efficiently and excel in tasks taken up; viii) in the social complex, as well as, the global complex; ix) To keep the internal body clean and detoxified and thereby render it free from disease; x) To transform a mundane life to a blissful godly life. The ultimate goal of yoga is to know one s Self within and bring union between the individual Self (Atman) and the Universal Consciousness (Paramatman), to bridge between the microcosm and the macrocosm, and, thereby, to attain liberation (Moksha or Kaivalya) from the cares and anxieties, pains and sufferings of worldly life and enjoy Truth-Knowledge- Bliss-Absolute. For that, it is necessary to have a clear vision of the individual self. That is possible only when the mind (chitta) is made free from modifications. Thus, annihilation of the propensities of mind (Chitta vritti nirodha) becomes the first objective. 1.7 MISCONCEPTIONS ON YOGA It is seen that there are several misconceptions prevalent, not only among common people but also among many educated people. Some of the misconceptions are as follows:- 1. Yoga is nothing but some physical exercises called asana, breathing exercises called pranayama and mental exercises called meditation, in order to keep man physically healthy and mentally free from stress and tension; 2. Yoga is part of Hinduism and its propagation is indirectly related to the expansion of the empire of Hinduism. Some of the yogic practices are against the principles of other religions. So, many people belonging to other religions think that the practice of yoga affect their loyalty to their professed religions; 3. Yoga is purely a spiritual practice, and not meant for people busy in worldly life; 12 Yoga Education

13 Introduction to Yoga Unit 1 4. For learning and practising yoga, one must take the help of a Guru (Yoga Expert); otherwise it may be a dangerous practice for the learner. With this fear in mind, many people avoid practicing yoga; 5. In order to practise yoga one must avoid non-vegetarian food and eat vegetarian food; 6. A yoga practitioner must observe strict celibacy and he or she should not marry; 7. Yoga can be practised only by those people who have flexible body. So it is meant only for children and youths, and not meant for the old people; 8. Those who practise yoga must take rich food, otherwise they become weak; 9. If one starts practicing yoga, he must not leave it. If he stops practising, he may suffer from physical ailments. Against the misconceptions mentioned above, the following clarifications may be given: 1. Yoga is a very broad subject which is not confined to asana, pranayama and meditation alone. These are only three out of many limbs of Hatha Yoga and Astanga Raja Yoga. Over and above these two kinds of yoga, there are many other kinds of yoga, viz., Karma Yoga, Bhakti Yoga, Jnana Yoga, Laya Yoga, Mantra Yoga, Tantra Yoga, Kriya Yoga etc. Moreover, asana, pranayama and meditation are not exercises, though superficially they look like that. Against quick movements and dynamism which are characteristic features of exercise; asanas and pranayamas are controlled and regulated movements of body and breathing where importance is given on their composed state. Meditation is a state where fluctuations of mind are calmed down and is brought to a tranquil state. 2. Yoga is not confined to a particular state, community or religion; it is universal. The door of yoga is open to all irrespective of caste, creed, religion, nationality, gender and place of birth. Though a theist system, it is secular and gives equal regards to all religions. Practice of yoga makes a Hindu a better Hindu, a Christian a better Christian, a Muslim Yoga Education 13

14 Unit 1 Introduction to Yoga a better Muslim by taking them to the core of their religions. It is a system for self-realisation, for manifestation of divinity lying dormant within, through physical, mental, moral, intellectual and spiritual practices. 3. Yoga has a very wide scope which encompasses people of all walks of life. Practice of yoga is important, equally for house-holders, businessmen, intellectuals, scientists, musicians, artists, players, sportsmen, students, teachers and service-holders, as it is for the spiritual seekers. Yoga practice helps men in all walks of life to learn skill in their works and excel in their pursuits. 4. To learn any skill or trade, it is always good to learn from a learned person and experienced in that particular skill or trade. But, when such a teacher is not available one can learn by himself from books or other sources but by taking all kinds of precautions. What is very much important for practising yoga is awareness, diligence, steadiness and carefulness. Thus, one requires direct contact of an expert master and his instructions, in order to reach higher and complicated stages of yoga. 5. As far as diet is concerned, persons desiring to remain healthy must take care of quality and quantity of his diet and timing. He is required to take balanced diet which includes required quantity of carbohydrate, protein, fat, minerals, vitamins and pure water in sufficient quantity. One s diet may or may not include non-vegetarian items, depending upon his tradition and culture, his likes and dislikes, climatic conditions and physical made-up. 6. Observance of celibacy till one s ripe young age and maintenance of regulated sex life after marriage is good for health; but forceful suppression of sexual urge is not good. It may adversely affect, not only physical health but also mental health thereby leading to social nuisance. Marriage is a sacred institution, not to be treated as license for satisfying the sexual urge of a couple indiscriminately. It may be mentioned that ancient sages and saints like Viswamitra, some of the great yogis of modern era, like Syam Charan Lahiri, Sri Yogendra, 14 Yoga Education

15 Introduction to Yoga Unit 1 Dr. Swami Gitananda Paramhamsa and B. K. S. Iyengar, led householder s life in spite of being yogis. 7. Flexibility of body is good for health, but that does not mean that one s body must be flexible for practising yoga. It is only for performing the cultural asanas that flexibility is considered a favorable factor. Body flexibility, even in case of elderly people, comes after regular practice of the asanas through proper relaxation of the limbs. In meditative asanas, sitting with erect spine is emphasised upon and not on bending towards different directions. 8. Balanced food is good for health; but not rich food. Statistics show that those who eat rich food regularly, become prey to diseases, sooner or later. Although, in the Yoga Shastras it is said that the power of digestion of a yoga practitioner is very strong, it is also cautioned that he should take food which is nutritious, easily digestible and do not cause constipation. 9. Regularity is required in case of practising yoga for success as is required in any other work as well. The practitioner will not receive due benefit if he is not regular in practice; but it does not mean that he will suffer from disease if he leaves practice. 1.8 FORMS ( SCHOOLS) OF YOGA There is an English saying - All roads lead to Rome. Destination is one, roads or paths are many. One goes according to his own convenience, but reaches the same destination. So is the case with yoga. The final goal of yoga is one i.e. Kaivalya (Salvation). But the methods of practice applied to reach the goal differs from man to man, depending upon their nature and capabilities. The saints, sages and yogis, after long experiences and experiments, have found out different methods of practising yoga, to suit the people of different temperaments and nature, living in different atmospheres and climatic conditions, running different trades and professions. As a result, different schools of yoga have come up and the number is increasing day-by-day. Yoga Education 15

16 Unit 1 Introduction to Yoga According to western psychology, the mind is constituted of three elements thought, feeling and will-power. Though all the three elements work within the mind, they do not work equally. One of the three elements becomes predominant in every individual. Depending upon the predominating element men may be divided into three broad categories- analyticalminded, emotional- minded and active-minded. Srimad Bhagawad Gita prescribes three different kinds of yoga for these three categories of people- (A) Jnana Yoga for the analytical-minded, (B) Bhakti Yoga for emotionalminded and (C) Karma Yoga for active minded people. Srimad Bhagawad Gita mentions about another kind of yoga and that is Dhyana Yoga or Raja Yoga for controlling and channelising the mind and to proceed from conscious to the super-conscious state of mind and arrive at the ultimate goal. (A) Jnana Yoga is the yoga of enquiry into the Self. The fundamental tenet of Jnana Yoga is that the ocean of knowledge is lying within, and not outside. The outside world, i.e., the material world around us, is an illusion. The Ultimate Truth is Brahma (Supreme Consciousness or Paramatman) and Jiva or Atman is the embodiment of the Param Brahma. If one knows the Self, he knows everything. So, the proponents of Jnana Yoga emphasise upon the realisation of the Self. The tools of Jnana Yoga for realisation of the Self are a) Viveka (conscience), b) Vairagya (non-attachment), c) Sat-Sampatti (six properties or virtues) and d) longing for Mumukshatva (liberation). The six properties (Sat-Sampattis) are : 1) Sam (Calming down of the mind), 2) Dam (Self-control), 3) Uparati (Sacrifice of greed), 4) Titiksha (Patience), 5) Sraddha (Respect and Devotion) and 6) Samadhana (One-pointedness of mind on God). The methods of Jnana Yoga are first Listening/Studying (Sravana/Adhyana), then thinking and analysing (Manan/Vislekhan) and at last diving deep into it and realising the truth (Anudhyasan). (B) Bhakti Yoga is the yoga of devotion to God in some form or the other. A Bhakta Yogi surrenders completely to God, the Almighty. Love is the core element of Bhakti Yoga. Nine kinds of Bhakti or devotion are mentioned in Narada Bhakti 16 Yoga Education

17 Introduction to Yoga Unit 1 Sutra, Srimad Bhagawata etc. These are- Sravana (Listening to chantings in praise of the Deity), Kirtana (Singing religious songs), Smarana (Remembering the Deity), Pada-Sevana (serving at the feet of the Deity), Archana (worshipping), Bandana (Praising), Dasya (acting like a slave), Sakhya (treating the Deity as friend) and Atma- Nivedana (Self-surrendering). Taking any kind of Bhakti, the Bhakta (devotee) starts his journey. Bhakti gradually becomes ripe and in the ripe stage it transforms into divine Love and the devotee merges fully in the ocean of Love. A heart filled with divine Love cannot give shelter to malice towards others; everything become pure and the devotee visualises God in every object. In the Bible, it is said Blessed are the pure in heart, for they shall see God. (C) Karma Yoga is selfless devotion to work for social wellbeing. A Karma Yogi sees God in all beings and for him service to beings becomes service to God. To such an individual, work is worship. He works with dedication for the welfare and happiness of others, sacrificing his selfish interest, his ego, happiness and sorrow. Leaving the fruits of his work to God Almighty, he goes on working without care for success and failure. The basic principles of Karma Yoga are 1. Right attitude while doing work; 2. Right motive- love to serve without any profit-motive, to get reward, remuneration, name and fame. 3. Contribute the utmost by doing one s work with heart and soul 4. Give up the thought of success and failure from mind 5. Follow the discipline of the work 6. Treat any work as service to God Raja Yoga is that yoga where the sense organs and the mind are withdrawn from the external objects, they are confined to the inside of the mind, the mind is controlled and calmed down and with the help of concentration and meditation proceeds towards super-conscious state where self-realisation is attained, the individual Self merges with the Universal Consciousness. Yoga Education 17

18 Unit 1 Introduction to Yoga In Patanjali s Yoga Sutra, the eightfold path is called ashtanga, which literally means eight limbs. These eight steps basically act as guidelines on how to live a meaningful and purposeful life. They serve as a prescription for moral and ethical conduct and self-discipline; they direct attention toward one s health; and they help us to acknowledge the spiritual aspects of our nature. In brief the eight limbs, or steps to yoga, are as follows: 1) Yama 2) Niyama 3) Asanas 4) Pranayama 5) Pratyahara 6) Dharana 7) Dhyana 8) Samadhi Raja Yoga is the royal path of yoga. As a king maintains control over his kingdom from his capital, so also, in Raja Yoga, the Yogi maintains control over the kingdom of his mind through psychological control. The basic principle of Raja Yoga is that our vision of Divine Self is obscured by the fluctuations of the mind (chitta). If the mind is stilled and purified, the Self shines forth automatically. Raja Yoga is also called classical yoga. Treatises on yoga, like Yoga Tattva Upanishad, Yoga Sikha Upanishad and Siva Samhita, mention about four kinds of yoga- Mantra Yoga, Laya Yoga, Hatha Yoga and Raja Yoga. George Feuerstein, a German Indologist specialising on Yoga, mentions six kinds of yoga. They are Raja Yoga, Hatha Yoga, Jnana Yoga, Bhakti Yoga, Karma Yoga and Mantra Yoga. He mentions about Integral Yoga of Sri Aurobindo as another kind of yoga. Ernest Wood, the European yogi, mentions about seven Indian systems, viz. (1) Raja Yoga of Patanjali, (2) Buddhi and Karma Yoga of Sri Krishna, (3) Jnana Yoga of Adi Sankaracharya, (4) Hatha Yoga, (5) Laya Yoga, (6) Bhakti Yoga and (7) Mantra Yoga, and three non-indian systems, viz. (1) Persian Sufi Yoga, (2) Eight Noble Paths of the Buddha and (3) Zen Yoga of China and Japan. In due course of time, with the change of man s life-style, various styles of yoga have evolved through the practices of the masters of yoga, which are nothing but variations of Hatha Yoga with different names. 1.9 The characteristic features of a yogi, as mentioned in the Hatha Yoga Pradipika is that he has a slim body, glowing complexion, clear voice, dazzling eyes, controlled vital energy and has a very strong digestive power. 18 Yoga Education

19 Introduction to Yoga Unit 1 A devoted practitioner of yoga practises physical mental, moral, emotional, intellectual and spiritual culture, regularly and methodically, in order to drive away or annihilate all the evils and unfold the humane and divine qualities lying dormant in him. As a result of regular practice of yoga, the practitioner develops in him a strong moral character with integrity, honesty, intellectual maturity, confidence, tolerance, fellow-feeling, love and friendship, selflessness and respect for other. Gradually, he develops the mental attitude to treat friends and foes alike, without any ill-feelings, even to his enemies. He develops the feeling of universal brotherhood, Vasudhaiba Kutumbakam. He starts seeing God in all God s creations. His magnanimous personality attracts all, whoever comes to his contact. Such persons are capable of influencing people without any verbal or written communication or public appearance, only through their meditation from a secluded place. CHECK YOUR PROGRESS Q 2: Fill up the blanks: i) According to western psychology, mind is constituted of... elements. ii) The tools of Jnana Yoga for realisation of the Self are (a). (b) (c) (d). Q 3: What are the kinds of Yoga, according to George Feuerstein?... Q 4: What are the limbs of Yoga, according to Raja Yoga? LET US SUM UP The word Yoga is a Sanskrit word, originated from the root YUJ. Yoga is the maintenance of equilibrium between the individual soul and the universal soul. Yoga Education 19

20 Unit 1 Introduction to Yoga Yoga education is a holistic education which includes physical, mental, emotional, intellectual, moral, spiritual, social as well as environmental education, due to which the practitioner of yoga becomes healthy in the true sense of the term. The Ministry of Human Resource Development through the National Institutes of Education, NCERT has further informed that the affiliated schools of the Central Board of Secondary Education (CBSE), who have already been advised to provide compulsory yoga for at least 2 periods per week ( minutes/ week). Srimad Bhagawad Gita prescribes four different kinds of yoga-a) Jnana Yoga, b) Bhakti Yoga, c) Karma Yoga, and d) Raja Yoga. We can also mention about another kinds of Yoga- Hatha Yoga, Laya Yoga, Bhakti Yoga, Mantra Yoga etc. The characteristic features of a yogi is that he has a slim body, glowing complexion, clear voice, dazzling eyes, controlled vital energy and a very strong digestive power FURTHER READING 1) Bapat, Sudhir. (1981). A Scientific Approach to Yoga. Delhi : Ravi. 2) Dvivedi, M. N. (Ed.and Tr.). (1934).The Yoga Sutras of Patanjali. Adyar, Madras : Theosophical Publishing House. 3) Feuerstein, George, (2002).The Yoga Tradition. Delhi :Motilal Baanershidas. 4) Phukan, B.N., (2012). Yog Vijnan Parichay. North Lakhimpur : Dr. Jogada Phukan ANSWERS TO CHECK YOUR PROGRESS Ans to Q No 1: (i) Yuj (ii) equilibrium 20 Yoga Education

21 Introduction to Yoga Unit 1 (iii) Central Board of Secondary Education, Secondary Ans to Q No 2: (i) 3 (ii) Viveka, Vairagya, Sat-Sampatti and Mumukshatva. Ans to Q No 3: George Feuerstein mentions six kinds of yoga. They are Raja Yoga, Hatha Yoga, Jnana Yoga, Bhakti Yoga, Karma Yoga and Mantra Yoga. Ans to Q No 4: The eight limbs, or steps to Raja yoga, are as follows: 1)Yama 2)Niyama 3)Asanas 4)Pranayama 5)Pratyahara 6) Dharana 7)Dhyana 8)Samadhi MODEL QUESTIONS A. Very Short Questions Q 1: Define Yoga. Q 2: In order to practise yoga one can eat both non-vegetarian and vegetarian food. Explain briefly. Q 3: Write any two characteristics of a Yoga practitioner. B. Short Questions (Answer in about 150 words) Q 1: Write are the aims and objectives of Yoga? Q 2: Write a note on Karma Yoga. Q 3: What are the different forms of yoga according to Srimad Bhagawad Gita? C. Long Questions (Answer in about words) Q 1: What do you understand by Yoga? Explain its meaning and definition. Q 2: Discuss the importance of Yoga in the present day context. Q 3: Give a description of different kinds of Yoga. *** ***** *** Yoga Education 21

22 Unit 2 Historical Perspective on Yoga UNIT 2: HISTORICAL PERSPECTIVES ON YOGA UNIT STRUCTURE 2.1 Learning Objectives 2.2 Introduction 2.3 Historical Perspectives : An introduction Pre-Vedic Period: Indus Valley Civilisation Vedic Period Post-Vedic Period or Pre-Classical Period Classical Period: The Age of Patanjali Post-Classical Period Hatha Yoga Period Modern Period Strategies for Implementation of Yoga in School Curriculum in India 2.4 Let us Sum up 2.5 Further Reading 2.6 Answers to Check Your Progress 2.7 Model Questions 2.1 LEARNING OBJECTIVES After going through this unit, you will be able to state the origin of Yoga describe the historical development of Yoga explain the strategies of Government for implementation of Yoga in school curriculum 2.2 INTRODUCTION In the preceding unit, we learnt about the meaning and some important definitions of yoga, importance of Yoga and its scope, aims and objectives of Yoga, the misconceptions on yoga, forms (schools) of yoga and the characteristics of a yoga practitioner. This unit deals with the historical 22 Yoga Education

23 Historical Perspective on Yoga Unit 2 perspectives on yoga. A study of the history of yoga gives us a broader picture on the subject. This unit will help you to understand the historical development and ideas related to yoga practice. Also, we shall discuss the provisions taken by the Government to introduce yoga in the primary and secondary school level in modern India. 2.3 HISTORICAL PERSPECTIVES ON YOGA: AN INTRODUCTION History is very much essential for our self realisation. It broadens the horizon of our mind by presenting before us the contents of our past traditions upon which our life is built. The present can be better understood, experienced and appreciated through the mirror of history. In case of yoga also, without adequate understanding of its historical background, it is hard to genuinely appreciate its spiritual treasure and practise it meaningfully and with effectiveness. Yoga has a hoary antiquity. Nobody has definite idea as to where, when and how its practice started. Its origin has lost in the mist of time. Yoga has been mentioned to be eternal (sanatana) in the Mahabharata and archaic (puraatana) in the Srimad Bhawad Gita. The subject of origin of yoga may be studied from two points of view. One is psychological and the other is historical. If studied from psychological points of view, the origin of yoga cannot be confined to India alone, it becomes universal. Inquisitiveness to know what is there beyond the visible universe and to gain super-normal experience and extra-sensory power, which are but parts of yoga, were there in men since the beginning of human civilisation, in different parts of the world. This fact is reflected in the magical pictures engraved on the ancient caves of Southern Europe and on the graves of the Middle Asiatic countries. Ancient Greek mysticism, Egyptian magical practices, Samanism of the Middle East and Siberia, Sufism of Islam and Christian mysticism are all some methods of supra-mental realisation. Apart from the ancient Hindu scriptures like the Vedas, even in the religious scriptures and practices of religions like Christianity, Islam, Judaism also yogic procedures are found in symbolic form or otherwise. From historical point of view, all the authors on yoga, irrespective of Yoga Education 23

24 Unit 2 Historical Perspective on Yoga the west and the east, agree that India is the place of origin of yoga. So far as the date or period of its origin is concerned, it is not possible to give a date or period when people started practising yoga. Evidences say that during the period of Indus Valley Civilisation, which dates back to 5000 B.C. or beyond, yoga was a flourishing culture in the Indus-Saraswati valley. From that time onwards till today, yoga has a long journey, during which it has passed through different phases of its development. The evolutionary phases of yoga may broadly be divided into (i) Pre-Vedic Period or Indus Valley Civilisation Period, (ii) Vedic Period, (iii) Post-Vedic Period (Brahmana Period, Early Upanishada Period, Epic Period, Period of Mahavira and Buddha), (iv) Classical or Patanjali Period, (v) Post-Patanjali Period, (vi) Hatha Yoga Period and (vii) Modern Period Pre-Vedic Period: Indus Valley Civilisation Earliest archeological evidence of the existence of yogic practices could be found from the stone seals found in the excavation done at Mohenjodaro, Harappa and Mehrgarh, now in Pakistan. The excavation done at these sites unearthed the presence of the oldest civilisation on earth, dates back to 7000 years past which, later on, came to be known as Indus Valley Civilisation. In the excavations, more than 2000 seals have been found with human figures seated in asanas like Padmasana, Vajrasana and Bhadrasana, engraved on them. Some of such figures were of Lord Pasupatinath (Siva) who was regarded as the originator of yoga. From these seals, it can be ascertained that yoga was a popular practice during those days, if not earlier Vedic Period During the Vedic Period there were two streams of yoga practised simultaneously- one was the practise of pranayama and dhyana by the priests as part of their religious rites while performing sacrifices. The other was the practice of the different limbs of yoga 24 Yoga Education

25 Historical Perspective on Yoga Unit 2 by the saints and sages for their spiritual upliftment, independent of religious rites and rituals. In the Rig Veda and the Atharva Veda mention has been made of three categories of saintly persons, viz., Dheeras, Vratyas and Kesins. These yogis and spiritual leaders were highly honoured and had occupied much higher place than the priests in the society Post-Vedic or Pre-Classical Period For the convenience of study, this period may roughly be divided into (i) the age of the Brahmanas, (ii) the age of the Earlier Upanishads, (iii) the age of the Epics and (iv) the age of Mahavira and Buddha. The Age of the Brahmanas : The age of the Brahmanas was the age of sacrificial rites and rituals. The socio-religious atmosphere of the time was not favourable to the Sages, Vratyas and Kesins for their spiritual practice. Even then, the features of yogic tradition was not excluded from the Brahmanas. The four Ashramas introduced during the Brahmanical Age had ascetic life (Sanyas Ashram) as its last stage which included ideals and ways of living as prescribed in yoga. The Age of the Earlier Upanishads : After the age of the Brahmanas comes the age of the earlier Upanishads, during which the importance on sacrificial rites and rituals of the Brahmanical Age were replaced by the importance of earning knowledge and wisdom through spiritual practices. As a result, secular and spiritual practices associated with yoga, became popular among the people. Although it is not associated with any sect or stream of yoga, the influence of yoga is prominently visible in the earlier Upanishads like Brihadaranyaka, Chandogya, Kausatiki, Aiteriya, Isha, Kena, Katha etc. The Brihadartnyaka Upanishada mentions about the practice of pranayama (hymn 1:5:23). The Chandogya Upanishad devotes Yoga Education 25

26 Unit 2 Historical Perspective on Yoga one complete chapter to the discussion on Dhyana. The Katha Upanishad elaborately describes Yama s yogic teachings to Nachiketa and also defines yoga. The Swetaswatara Upanishad deals with yoga in the second chapter (Slokas 8 to 14). The Maitriani Upanishad, a latter Upanishad than the Katha and Swetaswatara, but earlier to Patanjali, mentions six-fold yogic methods- Pranayama, Pratayahara, Dhyana, Dharana, Tarka and Samadhi. All these prove that yoga had an esteemed place in the society of that age. The Upanisadic sages typically rejected the idea that the Brahmanical rituals had potency to lead to enlightenment. Their main thrust was on liberation and realisation of the Transcendental Self. To this end, they forwarded elaborate spiritual teachings. The Epic Age : The two great epics of India- the Ramayana with seven cantos (Kandas) and the Mahabharata with eighteen parts (Parvas) were written at different times with a gap of hundreds of years. The story of Ramayana was of the Treta Yuga (Silver Age of the Hindus) and that of Mahabharata was of Dwapar Yuga (the Age after Treta). The Ramayana reflects the spiritual practices of the time to be more ascetic (Tapah) than yogic. In the ascetic sadhana, the moral codes of conduct the Yamas and the Niyamas were emphasised on equally. The Yoga Vasistha Ramayana portrays the entire of yogic dimension. Srimad Bhagawad Gita, which is included in the Bhisma Parva of the epic (consisting of 700 verses, arranged in sixteen chapters, each one called as Yoga ) is a dialogue between Lord Krishna, the God-incarnate, and his friend and disciple, Arjuna (in the midst of the battle-field of Kurukshetra), which emphasise upon four kinds of yoga. Those are- Karma Yoga (Yoga of Action), Bhakti Yoga (Yoga of Devotion), Jnana Yoga (Yoga of Wisdom) and Dhyana Yoga or RajaYoga (Yoga of Contemplation). 26 Yoga Education

27 Historical Perspective on Yoga Unit 2 The Age of Jainism and Buddhism : Jainism, one of the major socio-religious movements in India, was founded by Vardhaman Mahavira, who lived during seventh century B.C. As stated by the Jaina scholar, Haribhadra Suri, in his famous treatise, Yog Vindu, Yoga is the wish-fulfilling tree (Kalpa- Vriksha) and the Supreme Wish-granting Jewel (Chintamoni). Jainism prescribes the observance of Yamas like non-violence, truthfulness, non-stealing, continence etc., Pratyahara, Dhyana and Samadhi to liberate oneself and attain Kevala Jnana, the highest stage of Jaina sadhana. Thus, in Jainism, yoga is the foundation towards realising Reality (Tatwa). Buddhism was founded by Gautama Buddha, in the fifth century B.C. His learning of yoga under the two teachers had greatly influenced his preaching after he had attained enlightenment (Buddhatwa). In Buddhism, Shila, Samadhi and Panna are indispensable sadhana(practices) for attaining Nirvana which are nothing but Yama-Niyama, Dharana-Dhyana and Asamprajnata and Dharma-megha Samadhi in Yoga. CHECK YOUR PROGRESS Q 1: Fill up the blanks: i) The evolutionary phases of yoga may broadly be divided into... periods. ii) yoga was a popular practice in India dates back to... B.C. iii)... kinds of yoga have been emphasised on the Srimad Bhagawad Gita. Q 2: Explain about the practice of yoga in the age of Jainism and Buddhism Yoga Education 27

28 Unit 2 Historical Perspective on Yoga Classical Period : The Age of Patanjali The Classical Period is the most fertile period in the history and development of yogic tradition. It is that period when sage Patanjali gave a systematic and scientific shape to yogic practices. Till that time, yogic practices were followed fragmentally by different schools in different ways without any systematic procedure. During this period, Patanjali did extensive and intensive research on yoga and wrote a treatise on yoga, the Yoga Sutra, meticulously arranging the entire thesis in a very methodical and scientific way. Many authorities on yoga say that it was Hiranyagarbha who was the first person to systematise yoga who had written two books on the subject. There is no falsity in the statement, but, unfortunately, there has been no trace of any such books could be found till date. So, Patanjali is regarded as the first person to write a treatise, solely on yoga. Patanjali s Yoga Sutra consists of 196 sutras, systematically arranged in four chapters, called Padas- Samadhi Pada, Sadhan Pada, Vibhuti Pada and Kaivalya Pada Post-Classical Period During the Post-Classical period, a number of Later Upanishads, Dharmasastras and Smritis were written. From these scriptures one gets the state of yogic practices during that period. Many of the post-patanjali Upanishads have elaborately discussed the different elements of yoga. Twenty such Upanishads have been identified by the German scholar George Feuerstein and scholars of the Theosophical Society. These Upanishads have been termed Yoga Upanishads Hatha Yoga Period In the post-patanjali period, the focal point of yogic practice had gradually shifted from the soul-centered one to body-centered 28 Yoga Education

29 Historical Perspective on Yoga Unit 2 one. Body being the vehicle for the journey of our life, from birth till death, where we are to cross over innumerable hurdles, it is required to take utmost care of the body to make it strong, firm and durable, and keep it fit to endure all sorts of eventualities to be faced in life s journey. In order to make it so, the body is required to be burnt in the fire of yoga. Hatha Yoga scriptures prescribe seven austerities to make the body pure, firm and durable. Yogi Matsyendranath is said to be the first historical person to propagate Hatha Yoga; but, unfortunately, he had left no written document. It was his disciple, Yogi Gorakhnath, who lived in the eleventh century A.D. and wrote a number of books on Hatha Yoga, viz., Goraksha Samhita, Siddha Siddhanta Paddhati, Goraksha Sataka etc. During his time, the teachings of Hatha Yoga had started spreading. In the South, Tirumular and others started propagating Kaya- Sadhana (Body Practices). Tirumular s Thirumandiram, a treatise written in Tamil language, is as popular a treatise in the South as is the Yoga Sutra of Patanjali in the North. Three noteworthy treatises have been composed within the period between the fourteenth and eighteenth century A.D. Those are Hatha Yoga Pradipika of Yogi Swatmaram Suri, written in the middle part of the fourteenth century, Gheranda Samhita of Sage Gheranda, written in the last part of the seventeenth century and Siva Samhita, written in between the later part of the seventeenth and the first part of the eighteenth century A.D. The principles of Kriya Yoga, earlier developed and propagated by the Siddha yogis like Agasthya, Bagarnath and Babaji was lost in due course of time, but was revived and spread by Shyam Charan Lahiri. His disciples and chain of grand-disciples had spread Kriya Yoga throughout India and abroad, particularly in America and Europe. At present time, the teachings of Kriya Yoga has spread across the world through 90 branches in India and more than 500 branches abroad. Yoga Education 29

30 Unit 2 Historical Perspective on Yoga Modern Period The Modern age in the evolution of yoga may be considered to have begun from September, 1893, after Swami Vivekananda had stepped on the soil of America and delivered his famous speech at the inaugural function of the Parliament of Religions, held at Chicago. He spread the messages of Karma Yoga, Bhakti Yoga, Jnana Yoga and Raja Yoga in America and Europe and made yoga popular in the west. Though modern age in yoga is claimed to have started with Swami Vivekananda s propagation of yoga in the west, modernisation of yoga with new ideas and technology had started in 1924 only, with the first scientific research done on yoga at Kaivalyadham, Lonavla (Pune) by Swami Kuvalayananda. Besides Kaivalyadham, Yogic Therapy & Research Centre, Jaipur; Anandashrama by Dr. Swami Gitananda, Pondicherry; Ayurveda Centre of Varanashi Hindu Viswavidyalaya, Swami Vivekananda Anusandhan Sansthan (Vevekananda University), Banglore; Astang Yoga Research Centre, Mohisur; All India Ayurveda Centre, Delhi; etc. have made worthy contribution in modernising and popularising yoga not only in India, but also all over the world. Yoga has become so popular and so essential by now, that the United Nations Organisation has earmarked a particular day, i.e., June 21, to be observed by all the member nations simultaneously as International Day of Yoga. CHECK YOUR PROGRESS Q 3:Fill up the blanks: i) Patanjali wrote a treatise on yoga, the..., in a very methodical and scientific way. ii) Tirumular s..., a treatise written in Tamil language, is a popular treatise in the South. iii)... is said to be the first historical person to propagate Hatha Yoga. 30 Yoga Education

31 Historical Perspective on Yoga Unit 2 Now, let us have a look on the various provisions taken up by the Goverrnment to include yoga education in the schools of modern India Strategies for Implementation of Yoga in School Curriculum in India India s National Policy of Education, 1986, stated that special attention would be given on yoga as a system which promotes integrated development of both the body and mind and that efforts would be made to introduce yoga in the school level/all schools. Since 1988, yoga has been taught in secondary schools as an integral part of the compulsory subject- Health and Physical Education. Practice of Yoga not only contributes to the physical development of children, but also immensely contributes to their mental, moral, intellectual, spiritual and social development as well. It has been found that yoga practice helps to cultivate or develop both the hemispheres of the brain equally, due to which there is allround development of personality in children. The subject Yoga Education which is essential for children s all-round development, though introduced, was not given its due importance in the school curriculum. The subject was taught casually, mostly by teachers of Physical Education, as a small fragment of the subject Health and Physical Education, without due emphasis on the most important parts such as moral and spiritual education which alone can transform the character and behaviour. The National Curriculum Framework (N.C.F), 2005 had adopted a holistic definition of health with the inclusion of yoga as an integral part. The N.C.F., 2005 had emphasised that the entire group- Health, Physical Education and Yoga, must be taken together as a comprehensive Health and Physical Education Curriculum, replacing the fragmentary approaches practised in schools. As a core of the School Curriculum, time allotment for games and Yoga must not be reduced under any circumstances. Equal importance along with Yoga Education 31

32 Unit 2 Historical Perspective on Yoga other subjects is to be given to the subject of yoga. In keeping with the spirit of the National Curriculum Framework, 2005, the Central Board of Secondary Education had introduced Yoga as integral part of the compulsory subject, Health and Physical Education, to be taught at the Secondary Schools, from Class VI to Class X, as compulsory course, and in Class XI and Class XII of the Higher Secondary Schools as optional course. In order to make the subject more effective and fruitful for students, the syllabi and training of teachers for transaction of Yoga in the schools required reviewing and reformulation. The Ministry of Human Resource Development, Government of India, gave the responsibility to the National Council of Educational Research and Training (N.C.E.R.T) that had prepared an exhaustive syllabus with a view to make yoga a more integral part of the physical education programme in the schools run by Central Government. The new syllabus and the Course Materials for Yoga were released by the Ministry of Human Resource Development on 22 nd June, In the new syllabus, 80% of the course had been kept as practical and 20% as theory. Necessary devises have been formulated by the C.B.S.E. for implementation of Yoga Curriculum in the public sector schools; but it is yet to device any strategy with regards to the implementation of Yoga Curriculum in the private sector schools affiliated to the board. Meanwhile, the National Council for Teacher Education (N.C.T.E.) has made yoga a compulsory training, along with Information and Communication Technology (I.C.T.), Gender Studies and Inclusive Education, in the Teachers Training Centres/Institutions. The Council has prepared syllabus for teachers as well. In order to produce pool of yoga teachers, the N.C.T.E. has prepared syllabus for Diploma, Bachelor and Master Degree Programmes in Yoga Education. 32 Yoga Education

33 Historical Perspective on Yoga Unit 2 CHECK YOUR PROGRESS Q 4: Fill in the gaps: (i) Since... yoga has been taught in secondary schools as an integral part of the compulsory subject- Health and Physical Education. (ii)... had adopted a holistic definition of health with the inclusion of yoga as an integral part. 2.4 LET US SUM UP The origin of yoga cannot be confined to India alone, it becomes universal. Since the beginning of human civilisation, yoga has been practised in different parts of the world. The evolutionary phases of yoga may broadly be divided into Pre- Vedic Period or Indus Valley Civilisation Period, Vedic Period, Post- Vedic Period (Brahmana Period, Early Upanishada Period, Epic Period, Period of Mahavira and Buddha), Classical or Patanjali Period, Post Patanjali Period, Hatha Yoga Period and Modern Period. Patanjali did extensive and intensive research on yoga and wrote a treatise on yoga, the Yoga Sutra. Yoga is prominently visible in the earlier Upanishads like Brihadaranyaka, Chandogya, Kausatiki, Aiteriya, Isha, Kena, Katha etc. Mention must be made of Kaivalyadham, Vivekananda University, etc. in modernising and popularising yoga. Government of India s National Policy of Education, 1986, stated that special attention would be given on yoga as a system which promotes integrated development of both the body and mind and that efforts would be made to introduce yoga in the school level/all schools. The National Curriculum Framework, 2005 has stated that as a core of the School Curriculum, time allotment for games and Yoga must Yoga Education 33

34 Unit 2 Historical Perspective on Yoga not be reduced under any circumstances. Equal importance along with other subjects is to be given to the subject of yoga. The Central Board of Secondary Education had introduced Yoga as integral part of the compulsory subject, Health and Physical Education, to be taught at the Secondary Schools, from Class VI to Class X, as a compulsory course and in Class XI and XII of the Higher Secondary Schools as optional course. The new syllabus and the Course Materials for Yoga was released by the Ministry of Human Resource Development on 22 nd June, In the new syllabus, 80% of the course have been kept as practical and 20% as theory. The National Council for Teacher Education (N.C.T.E.) has made yoga a compulsory training in the Teachers Training Centres/Institutions 2.5 FURTHER READING 1) Phukan, B.N., (2012). Yog Vijnan Parichay. North Lakhimpur : Dr. Jogada Phukan. 2) Singh, Pancham (Ed.), (1975). The Hatha Yoga Pradipika. N.D.: Oriental Book Reprint Corporation. 3) Shastri, Pandit, A. Mahadev (ed), (1983). The Yoga Upanishads. Madras: The Adyar Library and Research Centre. 4) Taimini, I. K., (1979). The Science of Yoga. Adyar, Madras : The Theosophical Publishing House. 2.6 ANSWERS TO CHECK YOUR PROGRESS Ans to Q No 1: (i) 7( seven) (ii) 7000 B.C. (iii) 4 ( four ) 34 Yoga Education

35 Historical Perspective on Yoga Unit 2 Ans to Q No 2: Jainism prescribes the observance of Yamas like nonviolence, truthfulness, non-stealing, continence etc., Pratyahara, Dhyana and Samadhi to liberate oneself and attain Kevala Jnana, the highest stage of Jaina sadhana. In Buddhism, Shila, Samadhi and Panna are indispensable sadhana (practices) for attaining Nirvana which are nothing but Yama-Niyama, Dharana-Dhyana and Asamprajnata and Dharma-megha Samadhi in Yoga. Ans to Q No 3. (i) Yoga Sutra (ii) Thirumandiram (iii) Yogi Matsyendranath Ans to Q No 4. (i) 1988 (ii) National Curriculum Framework (N.C.F.), MODEL QUESTIONS A. Very Short Questions Q 1: How many stone seals are found in the excavation done at Mohenjodaro, Harappa and Mehrgarh, now in Pakistan? Q 2: Write a short note on The Age of the Brahmanas. Q 3: When did the Modernisation of yoga with new ideas and technology start? Q 4: When were the new syllabus and the Course Materials for Yoga released by the Ministry of Human Resource Development? B. Short Questions (Answer in about 150 words) Q 1: How did the Classical Period : the Age of Patanjali provide a systematic and scientific shape to yogic practices? Q 2: Write a short note on the development of yoga in the Vedic period. Q 3: What kind of new syllabus and the Course Materials for Yoga was released by the Ministry of Human Resource Development (MHRD)? Yoga Education 35

36 Unit 2 Historical Perspective on Yoga C. Long Questions (Answer in about words) Q 1: Describe the evolution of Yoga from the pre-historic days to the present day. Q 2: Discuss the development of yoga in the modern period. Q 3: Explain the strategies taken by the Government of India for implementation of Yoga in school curriculum? *** ***** *** 36 Yoga Education

37 Different Limbs of Yoga Unit 3 UNIT 3: DIFFERENT LIMBS OF YOGA UNIT STRUCTURE 3.1 Learning Objectives 3.2 Introduction 3.3 Limbs of Yoga Yama Niyama Asana Pranayama Pratyahara Dharana, Dhyana, Samadhi 3.4 Let us Sum up 3.5 Further Reading 3.6 Answers to Check Your Progress 3.7 Model Questions 3.1 LEARNING OBJECTIVES After going through this unit, you will be able to describe the different components or limbs of Yoga explain the different parts of Yoga according of Patanjali describe the limbs of hatha Yoga and explain the definitions of Asanas, Pranayama, Dharana, Dhyana and Samadhi 3.2 INTRODUCTION In the previous unit we have learnt about the historical perspective on yoga and it s evolutionary phases. In this unit we shall discuss the different limbs of yoga is yama, niyama, asana, pranayama, pratyahara etc. You will make yourself familiar with the classification of different asanas, principles for practising asanas and their effects which have contributed a lot in the improvement or development of the health of body and the mind. Here, we Yoga Education 37

38 Unit 3 Different Limbs of Yoga shall highlight three parts of pranayama. We shall discuss in detail some important varieties of pranayama. We shall also touch upon the important issues related to the effects of pranayama. We hope, this unit will help to add some more information with regards to pratyahara and you will be able to observe the perfect mastery over the senses more systematically and contribute to their development in a better way. In this unit, you will also learn about dharana, dhyana and Samadhi, types of Samadhi and effects of dharana-dhyana-samadhi. 3.3 LIMBS OF YOGA Yoga is constituted of certain components or parts which are called Limbs of Yoga (Yogangas). Patanjali, who systematised yoga in a scientific way had mentioned in his famous treatise, Yoga Sutra eight components of yoga. These are (1) Yama (restraints), (2) Niyama (observances), (3) Asana (postures), (4) Pranayama (regulation of breath), (5) Pratyahara (withdrawal of the senses from sense-objects), (6) Dharana (concentration), (7) Dhyana (meditation) and (8) Samadhi (super-consciousness). The Hatha Yoga texts have added two more components, viz., (9) Sat Karma (six purificatory works) and (10) Bandha-Mudra (internal locks). Each one of the limbs is meant for controlling the internal and external nature and thereby awakening and developing the divine power, lying dormant within each individual and arriving at the final goal of yoga. Now let us go through the limbs of yoga in the following sub-sections: Yama Yamas are the first component of yoga which are nothing but some restraints imposed voluntarily by a practitioner upon himself/herself so that he/she can refrain himself/herself from immoral activities, physically, mentally as well as verbally. The yamas, according to Patanjali, are five in number. These area) Ahimsa (non-violence) b) Satya (truthfulness) 38 Yoga Education

39 Different Limbs of Yoga Unit 3 c) Asteya (non-stealing) d) Brahmacharya (celibacy) e) Aparigraha (non-possesiveness). Some treatises, like Hatha Yoga Pradipika, Darsana Upanishad etc. mention ten kinds of yamas. These are a) Non-violence (Ahimsa) f) Uprightness (Arjaba) b) Truthfulness (Satya) g) Forbearance (Kshama) c) Non-stealing (Asteya) h) Firmness (Dhriti), d) Celibacy (Brahmacharya) i) Temperance in food ( Mitahara) e) Compassion (Daya) j) Purity (Saucha). Observance of yamas lead to peaceful and decent living in the society Niyama According to Patanjali, Niyamas are five in number. They area) Cleanliness(Saucha) b) Contentment (Santosha) c) Austerity (Tapah) d) Study of spiritual scriptures and Enquiry into the Self (Swadhyaya) e) Surrender to God (Iswara Pranidhana). Yoga treatises like Hatha Yoga Pradipika, Darsana Upanishad etc. mention ten number of Niyamas. They are- 1) Austerity (Tapah) 2) Contentment (Santosha) 3) Belief in God ( Aastikam) 4) Charity (Dana) 5) Worship of God (Iswara Pujanam) 6) Listening to discourses on Established Truths(Siddhanta Vakya Sravanam) 7) Modesty (Hrih) 8) Faith (Moti) Yoga Education 9) Prayer (Japa) 39

40 Unit 3 Different Limbs of Yoga 10) Worship with offerings (Hotam). The two components- Yama and Niyama- together, form the foundation of yoga. Realising the importance of the two components in human life Ernest Wood, in his famous treatise on yoga, The Great Systems of Yoga compares the ten Yama-Niyamas with the ten Commandments of the Bible. Practice of Yama-Niyamas brings mental serenity and self-satisfaction in the life, drives away emotional worries and anxieties and helps in establishing a peaceful society with love and friendship, co-operation and co-ordination Asana Asanas are bodily postures done while standing, sitting and lying down in order to give the body and mind steadiness and poise (Sthiram and Sukham) and to bring balance in the functioning of the internal organs. In Asana the body is kept in different positions and the mind concentrated in such a way that the systems and organs of the body become strong and efficient in functioning, and finally, it improves the health of body and mind. These are some of the means to prevent disease and old age and developing or achieving physical and mental development. Asanas are countless in number. The ancient treatises on yoga, like Goraksha Samhita, Gheranda Samhita, Dhyan-bindu Upanishad, mention that there are as many asanas as there are animals on the earth. However, out of the innumerable asanas, 84 asanas are considered to be important. Classification of Asanas Based on their effects, asanas are classified into three major groups. These area) Meditative Asanas (Dhyanasanas): Examples - Padmasana, Swastikasana, Siddhasana, Vajrasana, etc. b) Cultural or Corrective Asanas (Swasthasanas): Examples - Vajrasana, Sarvangasana, Dhanurasana, Tadasana, Trikonasana, etc. 40 Yoga Education

41 Different Limbs of Yoga Unit 3 c) Relaxative Asanas (Vishranti Asanas): Examples - Sarvasana, Makarasana, etc. Asanas can be performed in different positions like standing, sitting, sleeping, etc. Principles for Practising Asana While practising asana, one is to keep in mind that asanas are meant for conservation of energy, not for its wastage. Hence, importance is given on relaxation, not on stress and strain on the muscles and nerves. All asanas are to be done in slow motion with rhythm and not in a hurry with jerks or in swiftness. One s mind must be kept concentrated on the parts of the body which are involved in the asana. Effects of Asanas: Practice of Asana - (1) Brings stability and poise to the body and the mind; (2) Removes stiffness of the joints and increases flexibility ; (3) Removes poisonous elements accumulated in the bonejoints, muscles and ligaments; (4) Massages the roots of the nerves, supplies fresh blood and makes them active and alert; (5) Regularises the functions of the endocrine glands; (6) Increases lung capacity; (7) Makes the heart, arteries and the vasso-motor centres healthy and improves their blood circulation; (8) Strengthens the organs of the digestive system and the excretory system; (9) Strengthens the muscles and removes unnecessary fat from the body; (10) Increases general efficiency of the body and the mind; (11) Increases power of tolerance of the physique as well as the mind. Yoga Education 41

42 Unit 3 Different Limbs of Yoga CHECK YOUR PROGRESS Q 1: How many components of yoga are identified by Yoga Sutra?... Q 2: What are the Niyamas according to Patanjali?... Q 3: Name some meditative asanas Pranayama Pranayama, in simple words, means to control and manipulate breath with the help of which the vital energy is controlled, i.e., Prana. There are three parts of pranayama. These are Puraka (filling in the lungs by inhalation), Kumbhaka (retention of breath) and Rechaka (emptying the lungs by exhalation). Before starting Puraka, the lungs are required to be emptied to the possible extent through complete exhalation, which is called Sunyaka. The general ratio of Puraka, Kumbhaka and Recheka in pranayama, as given in the principal treatises of yoga, is 1 : 4 : 2. Kumbhaka, i.e., retention of breath, is the vital part of pranayama. That is why, in many of the yoga treatises pranayama is mentioned as Kumbhaka. There are three processes of performing Kumbhaka- (1) Holding the breath outside, after expiration; (2) Holding the breath inside, after inspiration; (3) Holding the breath wherever it is at the moment. There is a fourth process where respiration is controlled to the point where the breath is suspended automatically. That is the highest kind. Varieties of pranayama Mention of ten varieties of pranayama are found in the principal yoga treatises. Those are- 1. Sahita 2. Suryabhedana 42 Yoga Education

43 Different Limbs of Yoga Unit 3 3.Ujjiyi 4. Sitali 5. Bhastrika 6. Bhramari 7. Plavini and 8. Sitkari 9. Murcha and 10. Kevali. Pranayama plays a very important role in the technique of controlling mind in yoga, because Prana has very close relationship with the mind. It is mentioned in the Hatha Yoga Pradipika that with the movement of prana the mind moves as will, and mind stops moving as soon as the prana stops to move. Prana is not the breath alone; it is the vital force that keeps up the activities of the physical body. Prana exists in all planes of manifestation and it is the connecting link between matter and energy on the one hand, and between consciousness and mind on the other. Effects of Pranayama Regular practice of pranayama helps in 1. Controlling the vital energy within; 2. Increasing the lung capacity and thereby in moving the vital index upward; 3. Purifying the navel and blood; 4. Supplying sufficient amount of purified blood to the brain and the centre and end of the nerves; thereby increasing the working capacity of the nerves; 5. Toning up the internal viscera and making the endocrine glands function normally; 6. Keeping the body temperature high or low, according to need; 7. Bringing tranquility of mind ; 8. Destroying the veil upon illumination of the mind; 9. Making the mind fit for concentration Pratyahara Pratyahara is the withdrawal of the senses from their respective objects of interest or attraction and their return to their maser, the mind. The senses (Indriyas) are always extrovert in nature. They always sense the outward objects; not those which are inside. We see outside objects, hear outward sounds, smell Yoga Education 43

44 Unit 3 Different Limbs of Yoga outward scents, touch outward things, taste outward food and drinks. But when the mind, the master of the senses (indriyas) asserts its supremacy and firmly commands them to retreat from their objects of attraction they follow the mind meekly, like the bees follow the queen bee. This process of reverse movement of the senses is called Pratyahara. The effect of Pratyahara is perfect mastery over the senses. In this stage, the mind become free from the outside world and gets ready for its inward journey Dharana, Dhyana and Samadhi Dharana, Dhyana and Samadhi, the trio, are the three stages of meditation, Dharana, being the starting, Dhyana, the middle and Samadhi, the final stage. Dharana,i.e., concentration, is the keeping of the mind fixed or confined on a spot or area or object, outside or inside the mind. It is a continuous attempt to keep the mind confined to the object of its focus without any diversion to any other object. Mind is something like the mercury which does not remain constant at one place. Through the practice of Dharana the mind is systematically trained to remain calm and to settle down on one object or thought. Dhyana is the higher stage than Dharana where the mind settles down and remains fixed on the object or thought concentrated on, for a considerably long period, without any distraction. Samadhi is that stage of Dhyana where the subject is totally merged in the object of meditation. In this stage, the subject, the object and meditation, all the three mingle into one. In the Samadhi stage, the Third Eye of the meditator opens, clouds of ignorance covering true knowledge fades away, and he gets clear vision of the object meditated upon. The complete process, starting with Dharana and ending with Samadhi, is called Samyama. By mastering the technique of Samyama, the practitioner gets Liberation (Kaivalya ), enters into the realm of Reality and experience Existence-Knowledge- Absolute Bliss. 44 Yoga Education

45 Different Limbs of Yoga Unit 3 Types of Samadhi Patanjali, in the Yoga Sutra has discussed ten types of Samadhi. Each type of Samadhi occurs at different levels of consciousness. Broadly they can be divided into - (1) Sabija (2) Nirbija and (3) Dharma-Megha Sabija can be further sub-divided into - (a) Samprajnata (b) Asamprajnata Effects of Dharana-Dhyana-Samadhi (Samyama) 1. Metabolic activities in the cells decreases. As a result, the machineries inside the body get rest. 2. The cerebral functions become restfully alert. 3. A balanced equilibrium comes in the functioning of the sympathetic and parasympathetic nerves of the Autonomic Nervous System. 4. The endocrine glands function harmoniously. 5. The functions of the visceral organs become controlled. 6. A sense of lightness and freshness takes over the body and the mind. 7. The frequency of brain waves come to the minimum. As a result the mind becomes calm and tranquil. 8. Concentration of mind becomes very deep due to which the latent talents get unfolded. 9. The silent areas of the brain get activated and the practitioner acquires super-normal powers. CHECK YOUR PROGRESS Q 4: Fill in the gaps. (i)... means to control and manipulate breath, with the help of which the vital energy is controlled. Yoga Education 45

46 Unit 3 Different Limbs of Yoga (ii) This process of reverse movement of the senses is called... (iii) The complete process, starting with... and ending with..., is called Samyama. (iv)... is the transition state between two levels of consciousness. 3.4 LET US SUM UP Patanjali, who systematised yoga in a scientific way had mentioned in his famous treatise, Yoga Sutra eight components of yoga. The yamas, according to Patanjali, are five in number. These are- Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (celibacy) and Aparigraha (non-possesiveness). According to Patanjali, Niyamas are five in number. They are Cleanliness(Saucha), Contentment (Santosha), Austerity (Tapah), Study of spiritual scriptures and Enquiry into the Self (Swadhyaya) and Surrender to God (Iswara Pranidhana). Asanas are countless in number. However, out of the innumerable asanas, eighty-four asanas are important. Asanas are classified into three major groups, viz., Meditative Asanas (Dhyanasanas), Cultural or Corrective Asanas (Swasthasanas) and Relaxative Asanas (Vishranti Asanas). Pranayama, means to control and manipulate of breath, with the help of which the vital energy is controlled, i.e., Prana. There are three parts of pranayama. These are Puraka (filling in the lungs by inhalation), Kumbhaka (retention of breath) and Rechaka (emptying the lungs by exhalation). The effect of Pratyahara is perfect mastery over the senses. In this stage, the mind become free from the outside world and gets ready for its inward journey. 46 Yoga Education

47 Different Limbs of Yoga Unit 3 Dharana, Dhyana and Samadhi, the trio, are the three stages of meditation, Dharana, being the starting, Dhyana, the middle and Samadhi, the final stage. 3.5 FURTHER READING 1) Vasu, Srisa Chandra (Ed), (1975). The Gheranda Samhita. N.D. : Oriental Book Reprint Corporation. 2) Worthington, Vivian, (1982). A History of Yoga. London : Routledge and Kegen Paul. 3) Yogeswar, (1981). Textbook of Yoga. Madras : Yoga Centre. 4) Yogeswarananda, Swami, (1970). First Steps to Higher Yoga. Gangotri : Yoga Niketan Trust. 3.6 ANSWERS TO CHECK YOUR PROGRESS Ans to Q No 1: Eight - Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi Ans to Q No 2: According to Patanjali, Niyamas are five in number. They are Cleanliness(Saucha), Contentment (Santosha), Austerity (Tapah), Study of spiritual scriptures and Enquiry into the Self (Swadhyaya) and Surrender to God (Iswara Pranidhana). Ans to Q No 3: Swastikasana, Siddhasana, Padmasana, etc. Ans to Q No 4: (i) Pranayama (ii) Pratyahara (iii) Dharana, Samadhi (iv) Asamprajnata Samadhi Yoga Education 47

48 Unit 3 Different Limbs of Yoga 3.7 MODEL QUESTIONS A. Very Short Questions Q 1: What is Asana? Q 2: Mention ten varieties of Pranayama. Q 3: Name some Relaxative Asanas. B. Short Questions (Answer in about 150 words) Q 1: Write a note on the classification of Asanas. Q 2: What are the Yamas and Niyamas mentioned in different Yoga Texts? Q 3: Mention some of the benefits derived from practising Asana. C.LongQuestions (Answer in about words) Q 1: What is Pranayama? What are its different varieties? Discuss the effects of pranayama on the body and mind. Q 2: What are the different types of Samadhi? Explain the benefits derived from practising meditation regularly. 48 Yoga Education

49 Relation of Yoga with Physiology and Psychology Unit 5 UNIT 4: RELATION OF YOGA WITH PHYSIOLOGY AND PSYCHOLOGY UNIT STRUCTURE 4.1 Learning Obectives 4.2 Introduction 4.3 Physiological Systems: The Skeletal System The Muscular System The Digestive System The Excretory System The Respiratory System The Circulatory System The Endocrine Gland System The Nervous System The Lymphatic System The Reproductive system 4.4 The Effects of Yogic Practices on Physiological System The Effects of Asanas The Effects of Pranayama The Effects of Meditation The Effects of Sat-karmas 4.5 Role of Yoga in Psychological Preparation of Children : Mental Well Being, Anxiety and Depression Control 4.6 Let us Sum up 4.7 Further Reading 4.8 Answer to Check Your Progress 4.9 Model Questions 4.1 LEARNING OBJECTIVES After going through this unit, you will be able to describe the physiological system of human body Yoga Education 49

50 Unit 5 Relation of Yoga with Physiology and Psychology explain the effects of yogic practices on physiological system discuss the role of yoga in psychological preparation of children describe the role of yoga in maintaining mental well being and controlling anxiety and depression 4.2 INTRODUCTION In the previous unit we have learnt the concept of yama, niyama and asanas. We have also highlighted the parts and varieties of pranayama and it s effects. We got information with regard to pratyahara and also learnt about dharana, dhyana and samadhi, types of samadhi and effects of dharana-dhyana-samadhi. In this unit, you will learn about physiological system. Here, we shall highlight on various systems of the human body. We shall also touch upon the important issues related to the effects of yogic practices on physiological system. 4.3 PHYSIOLOGICAL SYSTEMS The body and mind are the two vehicles in the journey of our life and we can arrive at our goal safely and successfully only when these two vehicles are in good order. The body and mind are inter- dependent on each other as one s well-being depends on the other s well-being. So, it is necessary to take care of both- the body and the mind simultaneously. To keep them healthy, one must know their structure and functioning as well. Yoga has great role to play in developing physical and mental health. The human body is a very complex structure, that constitutes a number of complex system, viz., the Skeletal system, the Muscular system, the Digestive system, the Excretory system, the Respiratory system, the Circulatory system, the Endocrine Gland system, the Nervous system, Lymphatic system and the Reproductive system The Skeletal System The Skeletal System is the bony structure, consisting of 206 numbers of bones of different shapes and sizes, which is kept erect 50 Yoga Education

51 Relation of Yoga with Physiology and Psychology Unit 5 and movable by different joints, tendons and ligaments. The skeleton is divided into three parts- The Skull consisting of cranium and facial skeleton; The Trunk consisting of the vertebral column, ribs, sternum pelvis bone The Appendages or Extremities consisting of the upper limbs and lower limbs. Functions: 1. The skeleton provides a framework for the body with shape and size; 2. Working with the skeletal muscles, tendons, ligaments and joints it helps movement of the body; 3. The Skull protects the brain, the vertebral column protects the spinal cord, the thoracic cage protects the lungs and heart and the Pelvic girdle protects the sex organs; 4. The bone-marrows produce blood cells, store minerals like calcium and phosphorus and control acid-alkali balance. The yellow bone-marrows of long bones store fat and serve as energy reservoir The Muscular System The Muscular System consists of some 650 muscles, out of which some are smooth and some striated in accordance with their shape, some are voluntary and some involuntary, in accordance with their nature. In accordance with their position, the muscles are divided into three types Skeletal, Visceral and Cardiac muscles. The muscles, because of the contractible character, provide force for movements of the body parts and blood circulation, give stability and posture to the body, producing heat to keep the body warm, and helping in digestion. Yoga Education 51

52 Unit 5 Relation of Yoga with Physiology and Psychology The Digestive System The Digestive System consists of the mouth, alimentary canal, stomach, small intestine and the large intestine or the colon. The teeth present in our mouth helps to masticate (i.e. chew and break) the food particles. The three salivary glands, present in the mouth, secreates an enzyme called ptyalin (or salivary amylase) which breaks sugar and cooked starch thereby helping in swelling the masticated food. The stomach which secretes hydrochloric acid and pepsin helps to kill the harmful particles present in the food. Thereafter, the food is digested in the small intestine with the help of bile which is supplied by the liver and enzymes such as lipase and amylase supplied by the pancreas. Finally, all the digested nutrients are absorbed through the intestinal walls and the remaining waste materials are expelled out from the body through the colon The Excretory System or the Urinary System The Excretory system or the urinary system consists of two kidneys, two ureters, one urinary bladder and one urethra. The waste materials like urea, uric acid, creatinine etc. are produced due to metabolic activities in the cells, and are carried by the blood stream to the kidneys. The kidneys distil the polluted blood, sending out the waste materials with the excess water in the form of urine through urethra. The functions of the kidneys are: i) regulation of water balance, ii) regulation of salt concentration in the blood, iii) regulation of acid base balance of the blood iv) excretion of waste products including excess of salt. The two kidneys keep the blood purified. 52 Yoga Education

53 Relation of Yoga with Physiology and Psychology Unit 5 CHECK YOUR PROGRESS Q 1: Fill in the gaps: i) The Muscular System consists of some... muscles. ii) The muscles is of the... character. iii) The three salivary glands secretes an enzyme called... breaks sugar and cooked starch thereby helping in swallowing the food. iv) The waste materials are produced due to metabolic activities in the cells, and are carried by the blood stream to the... v) The two... keep the blood purified The Respiratory System The Respiratory System consists of the nasal cavity, pharynx, larynx, trachea, bronchi, bronchioles, alveolar ducts, alveoli, alveolar sacs, pulmonary alveoli and the two lungs. The respiratory canal starting with the two nasal passages transport the air between the external environment and the lungs. In the lungs, there is an exchange of oxygen and carbon dioxide. Out of the oxygen contained in the incoming air, 4.94% is carried by the arteries from the lungs to the cells in the form of fuel to run the machineries working inside them, for production of energy. The veins carry carbon dioxide, the waste product after metabolism, from the cells to the lungs wherefrom the respiratory canal breaths out the carbon dioxide to the external atmosphere The Circulatory System The Circulatory System transports the nutrients (such as amino acids, electrolytes etc), oxygen, carbon dioxide, hormones and blood cells, to and from the cells in the body to provide nourishment, to help in fighting disease, stabilise both temperature Yoga Education 53

54 Unit 5 Relation of Yoga with Physiology and Psychology and PH (alkali-acid base), maintain homeostasis and to keep the internal body clean. The essential components of the circulatory system are - 1. The Heart is a muscular organ which pumps blood to the whole body, 2. The Blood vessels, which are further divided into i) Arteries- The Arteries carry oxygenated blood from the heart to the cells (Aorta, Arteries, Arterioles and Capillaries) ii) Veins- which carry waste material i.e., Co 2 from the cells to the heart (Vena Cava- superior and inferior, Veins and Capillaries) 3) Blood 4) Blood Cells protects the interior of the body from the attack of alien like germs, bacteria, virus or fungi by fighting with them, eating them up and by creating anti-body to create immunity and shield the human body from any disease The Endocrine System The Endocrine System consists of a number of glands that releases substances, called hormones. The system regulates the metabolic functions of the body. Hormones, secreted by different glands control growth, development, behaviour, reproduction and functions of our body. The endocrine glands are: 1. The Pineal Gland- located at the middle of brain 2. The Pituitary - located at the base of the brain. 3. The Thyroid- located below the larynx at the neck 4. The Parathyroid- at the back of thyroid, 5. The Thymus- at the chest 6. The Adrenal at the top of the kidneys 7. The Sex gland (Testes and ovaries)- at the pelvic cavity 8. The Pancreas behind the stomach 54 Yoga Education

55 Relation of Yoga with Physiology and Psychology Unit The Nervous System The Nervous System consists of the Brain, the Spinal Cord and the Nerves, is the master system which controls the functioning of all other body systems. The system regularly receives information from the outer and the inner environments and from various parts of the body, records and analyses them and sends out messages and orders to the parts of the body to perform certain functions. The Nervous System may broadly be divided into three systems (i) The Central Nervous System (CNS), (ii) the Peripheral Nervous System (PNS) and (iii) the Autonomic Nervous System (ANS). The Central Nervous System, also called Cerebro-Spinal system constitutes the i) Brain ii) the Medulla Oblongata (brain stem) and iii) the Spinal Cord. The brain is the most important organ of the nervous system as a whole, where all the controlling centres are located. The Peripheral Nervous System consists of 43 pairs of nerves 12 pairs of cranial nerves connected with the Brain and 31 pairs of spinal nerves connected with the spinal cord. The peripheral nerves are of two categories, one is sensory or afferent nerves, which carry information from the body parts to the brain and the other is motor or efferent nerves, which carry orders or messages from the brain to the organs of the body. The Autonomic Nervous System, also called Visceral Nervous system, communication among the visceral organs, like heart, lungs, kidneys, liver, pancreas, intestine etc and controls their activities by sending orders or messages The Lymphatic System The Lymphatic System constitutes the Lymph, Lymphatic Vessels, Lymphatic Ducts and Lymphatic Glands or Nodes. The Lymphatic System is a system that helps the body get rid of the Yoga Education 55

56 Unit 5 Relation of Yoga with Physiology and Psychology toxins, wastes and other unwanted materials. The primary function of the system is to transport lymph, a fluid containing infection fighting white blood corpuscles, called lymphocytes, throughout the body. The spleen is the largest lymphatic organ, which controls the amount of red blood corpuscles and blood storage in the body and helps to fight infection The Reproductive System The Reproductive system is constituted by the external and internal sex organs of males and females that work together for the purpose of procreation. Male Reproductive organs are - Testes, Scrotum, Vasdeferens, Prostate gland, Urethra and Penis. Female Reproductive organs are - Two Ovaries, Fallopian Tube, Uterus and Vagina or Birth Canal. CHECK YOUR PROGRESS Q 2: Fill up the gaps: i) The... is the largest lymphatic organ. ii), secreted by different glands control growth, development, behaviour, reproduction and functions of our body. Q 3: What are the essential components of the circulatory system?... Q 4: What are Endocrine Gland? THE EFFECTS OF YOGIC PRACTICES ON PHYSIOLOGICAL SYSTEM The yogic practices like the Asanas, Pranayamas, Sat-karmas (the six practices for internal purification), and Meditation effect the body systems individually as well as collectively. 56 Yoga Education

57 Relation of Yoga with Physiology and Psychology Unit The Effects of Asanas There are three types of Asanas Meditative, Cultural and Relaxative. During Meditative Asanas (Dhyanasanas) the practitioner sits on a particular posture with the spine and head erect, relaxing all the muscles, keeping the hands on the knees in Jnana Mudra. Due to the erect posture of the body, the organs like the heart and lungs in the chest cavity, stomach, intestine, liver, kidney, pancreas and spleen in the abdominal cavity, the sex organs in the pelvic cavity, become free from pressure and are able to work freely, through the free flow of blood to these areas. As a result, they become healthy and strong. In the Cultural Asanas, the spine is bent forward, backward, sideward and twisted. Thereby, the vertebral column becomes flexible. Flexibility removes the difficulty of movement in the body. The body is rejuvenated due to the circulation of sufficient amount of fresh blood to the various parts of the body and thus becomes filled with freshness and vitality. In the Relaxative Asanas the muscles of the body and the mind are relaxed, and thus all the internal organs of the body as well as the mind get rest. Awareness is the first principle to be observed in practicing yoga. Thus, the practice of Asana increases awareness, stability and endurance The Effects of Pranayama Pranayamas are breathing techniques whereby the prana, the vital energy, is controlled and extended. Oxygen that goes inside our body through breathing is used in the cells of our body for metabolic activities and production of energy. Respiration is a natural process. It is involuntary. In our usual respiration only one third of our lungs is filled up. Pranayama is voluntary; it is a special type of Yoga Education 57

58 Unit 5 Relation of Yoga with Physiology and Psychology breathing where it tries to fill up the entire lungs. Thereby, more oxygen enters into the lungs which means the cells receive more oxygen for their use and are able to produce more energy. Due to the uses of all the three lobes in pranayama, they become active and energised. As a result, the vital index goes up and the body of the practitioner becomes full of vitality with strength, agility, cheerfulness and enthusiasm The Effects of Meditation Meditation is keeping the mind fixed on an object or thought for a long period. In meditation, all distractions, stress and anxiety are removed from the mind. When the mind becomes stress-free, the frequency of the brain waves gradually slows down and comes to the minimum possible frequency. At such a stage, the analytical power increases clarity comes to the mind, memory increases and the latent talents start unfolding. In mediation, the entire mind-body complex is relaxed. As a result, metabolic activities comes to the minimum; hence all the parts of the body get rest. The entire body is rejuvenated with energy and freshness The Effects of Sat-karmas The Sat-karmas or the six means of purification helps to keep the internal body clean by removing the residual waste materials from the body. The internal organs, free from accumulated waste materials, are enabled to function efficiently and thus they becomes free from diseases. Sat-karmas not only improve the physical health of the practitioner, but also prepare the body towards practicing various types of higher yogic practices. 58 Yoga Education

59 Relation of Yoga with Physiology and Psychology Unit 5 Childhood is the period of growth physical, as well as, psychological. At this stage, children are required to be provided with congenial environment and facilities for their all-round development at home and school alike. But, unfortunately, in the present-day world, where most of the people are too caught up in fulfilling their worldly desires in a world that has progressed through modern science and technology, the children are getting overburdened due to mental pressure from different sources. On the one hand, they are facing numerous expectations and constant stimulations through the internet and other media, and on the other hand, they are highly pressurised by their parents, guardians, teachers and the psychological environment prevailing around them in the society, to excel in the examinations and competitions, and, many a times, to study courses and subjects which are not of their choice. They suffer from anxiety and depression, behavioural disorders like aggressiveness (bullying), deviant attitudes, problems with attention and self-regulation, insomnia, obesity, drugabuse, lack of school motivation etc. In order to cope with all these psychological problems which challenge the mental health of the children, they need to be provided with such tools that will take them inward to their own selves and make them listen to their feelings and ideas, deep inside their minds, making their minds calm and composed. Here comes the effectiveness of yogic practices. Yoga provides such training to the body and mind which brings, not only balances the functioning of the human internal organs, but also helps to maintain emotional balance in the mind. Yoga has tools to take the practitioner deep inside his body and mind and listen quietly to the inner self and thereby enjoy peace and tranquility, and also to make him free from all stress and tension, anxiety and depression, fear and negative feelings. The tools of yoga used for the above purposes are: 1. The five Yamas and five Niyamas, the sincere practice of which Yoga Education 59

60 Unit 5 Relation of Yoga with Physiology and Psychology develops the power to control all kinds of emotions which create tension, anxiety and depression. 2. Asanas, the regular practice of which not only improves general health of the body, but also helps in changing mental attitude by regulating hormone secretion by the endocrine glands. 3. Pranayamas, where breath is controlled. Breath control leads to the control of Prana, the vital energy. There is a direct connection between Prana and the mind. So, by practising Pranayama it is easy to gain control over the mind. A controlled mind can effectively control the emotions, like worries and anxieties, depression and negative feelings. 4. Pratyahara takes away the mind and the senses away from the outside world and confines them to the internal world. As a result of Pratyahara, the worldly needs and desires are unable to disturb the mind. 5. Meditation takes the practitioner into more and more deeper levels of consciousness, leading to Super-conscious(Turiya) state where the practitioner arrives the vision of Reality, which is Existence-Knowledge- Bliss Absolute. After this realisation through meditation, the practitioner learns how to remain unmoved by the problems he faces in his journey of life. Much scientific experiments have been conducted in India and abroad, in order to test the efficacy of yoga in combating the mental challenges faced by the children, aged The experiments have established that regular practice of yoga enables children and youths to cope with stress and tension, anxiety and depression thereby improving resilience, mood and self regulation skill, pertaining to emotion and stress. Yoga is a powerful medium for developing personality of the children and youths and to make them capable of facing challenges and problems that they may fall in their lives from time to time. The practice of yoga, particularly Astanga yoga are: 1) Improves concentration and memory power & analytical capacity 2) Increases mental strength, self confidence or self regulating capacity, remove mental stress, anxiety and depression 3) Brings emotional balance and bring in the feeling of well being. 60 Yoga Education

61 Relation of Yoga with Physiology and Psychology Unit LET US SUM UP The Skeletal System is the bony structure, consisting of 206 numbers of bones, which is kept erect and movable by different joints, tendons and ligaments. The skeleton is divided into three parts, they are skull, trunk and the appendages or extremities. The Muscular System consists of some 650 muscles, out of which some are smooth and some striated, some are voluntary and some involuntary. The muscles are divided into three types Skeletal, Visceral and Cardiac muscles. The Digestive System consists of the mouth, alimentary canal, stomach, small intestine and the large intestine or the colon. The Excretory system or the urinary system consists of two kidneys, two ureters, one urinary bladder and one urethra. The Respiratory System is consist of the nasal cavity, pharynx, larynx, trachea, bronchi, bronchioles, alveolar ducts, alveoli, alveolar sacs, pulmonary alveoli and the two lungs. The essential components of the circulatory system are - the heart, the blood vessels, blood and blood cells. The endocrine glands are: the Pineal Gland, the Pituitary, the Thyroid, the Parathyroid, the Thymus, the Adrenal, the Sex gland and the Pancreas. The Nervous System may broadly be divided into three systems (i) the Central Nervous System (ii) the Peripheral Nervous System and (iii) the Autonomic Nervous System. The Lymphatic System is a system that helps the body to get rid of the toxins, wastes and other unwanted materials. The primary function of the system is to transport lymph, a fluid containing infection-fighting white-blood- corpuscles, called lymphocytes, throughout the body. The Reproductive system constituted of the external and internal sex organs of males and females that work together for the purpose of Yoga Education 61

62 Unit 5 Relation of Yoga with Physiology and Psychology procreation. Awareness is the first principle to be observed in practising yoga. Thus the practice of Asana increases awareness, stability and endurance. Pranayamas are breathing techniques whereby the prana, the vital energy is controlled and extended. Yoga provides such training to the body and the mind which brings, not only balances the functioning of the human internal organs, but also helps to maintain emotional balance in the mind. 4.7 FURTHER READING 1) Chatterjee, C. C., (1987). Human Physiology, 2 Vols. Calcutta : Medical Allied Agency. 2) Gyuton, Ar thur, ( 1986). Textbook of Medical Physiology, Phaladelphia : W. B. Saunders. 3) Pearce, Evelyn, (1978). Anatomy and Physiology for the Nurses. Calcutta : Oxford University Press, 4) Phukan, B. N., (2012). Yog Vijnan Parichay (Chapters VI and X). North Lakhimpur, Assam : Dr. Jogada Phukan 4.8 ANSWERS TO CHECK YOUR PROGRESS Ans to Q No 1: i) 650 ii) Contractible iii) Ptylin iv) Kidneys v) Kidneys Ans to Q No 2: i) Spleen ii) Hormone Ans to Q No 3: The components of the circulatory system are- The Heart, The Blood vessels i) Arteries ii) Veins, Blood and Blood Cells 62 Yoga Education

63 Relation of Yoga with Physiology and Psychology Unit 5 Ans to Q No 4: Endocrine glands are: I. The Pineal Gland II. The Pituitary III. The Thyroid IV. The Parathyroid V. The Thymus VI. The Adrenal VII. The Sex gland VIII. The Pancreas 4.9 MODEL QUESTIONS A. Very Short Questions Q 1: Mention the different parts of the Skeleton System. Q 2: What are the types of muscles? Q 3: What are the different parts of Respiratory System? Q 4: What do you mean by blood cells? B. Short Questions (Answer in about 150 words) Q 1: Write a short note on Excretory System. Q 2: Write about the Central Nervous System and the Peripheral Nervous System. Q 3: Write a short note on Lymphatic System. Q 4: What are the effects of meditation? C. Long Questions (Answer in about words) Q 1: Give a description of the physiological systems of the human body. Q 2: Discuss the effects of yogic practice on human physiology. Q 3: Explain the role played by yoga in controlling emotions like anxiety and depression and bringing mental wellbeing among the children. *** ***** *** Yoga Education 63