The Beginner's Guide to Yoga

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1 Soulful Arogya Presents The Beginner's Guide to Yoga Includes an introduction to Patanjali's Eightfold Path of Yoga and instructions to basic yoga poses you can practice at home.

2 Table of Contents 1. An Introduction to Patanjali's Eightfold Path of Yoga 2. Yoga Pose 1: Tadasana (Mountain Pose) - Technique & Benefits 3. Yoga Pose 2: Vrikshasana (Tree Pose) - Technique & Benefits 4. Yoga Pose 3: Trikonasana (Triangle Pose) - Technique and Benefits 5. Yoga Pose 4: Bhujangasana (Cobra Pose) - Technique and Benefits 6. Yoga Pose 5: Utkatasana (Chair Pose) - Technique and Benefits 7. Learn more yoga poses and meditation techniques

An Introduction to Patanjali's Eightfold Path of Yoga www.soulfularogya.

3 An Introduction to Patanjali's Eightfold Path of Yoga Before practicing yoga, it is useful to understand the origin of Yoga and the Eightfold Path of Yoga as enumerated by Patanjali - the father of Modern Yoga. Our hope is that by gaining a deeper understanding of the roots of yoga, you will be able to appreciate this wonderful practice even more. What is Yoga? The word 'Yoga' is derived from the Sanskrit word 'yuj' which means union or communion. It is one of the oldest systems of Indian philosophy. Even older than the Vedas and is mentioned in the Rig Veda. It was collated and systematized by Patanjali in his classical work, Yoga Sutras. In the sixth chapter of the Bhagavad Gita, Sri Krishna explains the meaning of Yoga to Arjuna as a technique to liberate oneself from pain and sorrow. It is said:

4 "When his mind, intellect and self (ahamkara) are under control, freed from restless desire, so that they rest in the spirit within, a man becomes a Yukta - one in communion with God. A lamp does not flicker in a place where no winds blow; so it is with a yogi, who controls his mind, intellect and self, being absorbed in the spirit within him. When the restlessness of the mind, intellect and self is stilled through the practice of Yoga, the yogi by the grace of the Spirit within himself finds fulfilment. Then he knows the joy eternal which is beyond the pale of the senses which his reason cannot grasp. He abides in this reality and moves not therefrom. He has found the treasure above all others. There is nothing higher than this. He who has achieved it, shall not be moved by the greatest sorrow. This is the real meaning of Yoga - a deliverance from contact with pain and sorrow." The ultimate goal of yoga is liberation (moksha) from pain and sorrow. Yoga teaches the means by which the individual human spirit (jivatma) can be united with the Supreme Universal Spirit (Paramatma). In the Kathopanishad, Yoga is defined as 'the steady control of senses and mind. One who attains this state is free from delusions. In Patanjali's Yoga Sutras, yoga is described as 'Chitta Vritti Nirodhah', meaning restraint (nirodah) of mental (chitta) modifications (vritti). The word chitta has a deeper meaning than the word 'mind' as it refers to mind in its collective or total sense. A closer meaning would be consciousness. Chitta is comprised of three elements which can cause these mental modifications or fluctuations. These are Manas (Mind in its individual sense), Buddhi (intellect or reason), and Ahamkara (pride or ego). Yoga is the technique by which these mental fluctuations or modifications can be altered. The restless mind is therefore calmed and the energy is directed into constructive channels. The Eightfold Path of Yoga (Ashtanga Yoga) The Yoga Sutras of Patanjali consists of four chapters: Samadhi, Sadhana, Vibhuti, and Kaivalya. The second chapter, Sadhana (the means to achieve yoga), describes the eight limbs of Yoga aka Ashtanga Yoga. Each limb of yoga is described below: 1. Yama - Yama means ethics. These are the great commandments which transcend creed, country, age, and time. They include non-violence (ahimsa),

5 truth (satya), non-stealing (asteya), continence (brahmacharya), and noncoveting (aparigraha). These commandments are considered the rules of morality for society and the individual. According to Ancient Indian wisdom, the roots of all evils are the emotions of greed, desire and attachment. These emotions can bring only pain and ignorance. Patanjali strikes at the root of these evils by changing the direction of one's thinking along the five commandments. 2. Niyama - Niyama are the rules of conduct that apply to individual discipline. The key difference between yama and niyama is that the rules of yama are universal in application while niyama rules are applicable to the individual. The five principles of niyama are: purity (saucha), contentment (santosa), austerity (tapas), study of the self (svadhyaya) and dedication to the lord (Isvara pranidhana). 3. Asana - Asana is yoga posture. Asana brings steadiness to the body, produces mental equilibrium and prevents fickleness of mind. By practicing yoga asanas regularly, one develops agility, balance, endurance, balance and great vitality. While asanas are great physical exercises, their real significance lies in the way they train and discipline the mind. 4. Pranayama - Prana means breath, respiration, vitality or life. Ayama means length or extension. Pranayama thus connotes extension of breath and its control. This control is exercised over all functions of breathing: inhalation, exhalation, and retention. Pranayama is also considered the science of breath. A yogi's life is not measured by the number of his days but by the number of his breaths. 5. Pratyahara - Pratyahara is withdrawal or emancipation of the mind from the domination of the senses and exterior objects. This is the fifth limb of yoga where we try to being our senses under control. There is bondage when the mind craves, grieves or is unhappy over something. When we rid ourselves of our several desires and fears, our mind becomes pure. 6. Dharana - This is the sixth limb of yoga where one concentrates on a single point or is completely engrossed in a task. In other words, this is mindfulness. The mind has to be stilled in order to attain Dharana. Without concentration, one can master nothing. To achieve this level of concentration, Patanjali recommends eka-tattva-abhyasa. In other words, study of the single element that pervades all elements - the word 'Om' or 'Aum' which has great spiritual significance in Hinduism. It refers to the atman or the inner self, and brahman or the supreme or universal spirit. Aum meditation is a meditation technique which the yogi can use to achieve dharana. 7. Dhyana - When the flow of concentration is uninterrupted, the state that arises is dhyana (meditation). In this state, there is no other feeling except a state of supreme bliss. The yogi's body, breath, senses, ind, reason and ego are all integrated in the object of his contemplation - Aum or the universal spirit. 8. Samadhi - The last limb of yoga is the end of a yogi's quest. At the peak of

6 meditation, one transcends into a state called samadhi, where the yogi's body and senses are at rest as if asleep, the intellect is alert as if awake, yet the person has gone beyond consciousness. In the state of samadhi, there is no ego, there is no sense of 'I' or 'mine' as the body and mind have stopped as if one is in a state of deep slumber. This is the stage where the person is considered to have attained true Yoga. There is profound silence in this stage which is beyond understanding and a sense of peace which cannot be expressed in words. There is only an experience of pure consciousness and incomprehensible happiness.

Yoga Pose 1: Tadasana (Mountain Pose) - Technique & Benefits www.soulfularogya.com Tadasana is a combination of two Sanskrit words tada and asana.

7 Yoga Pose 1: Tadasana (Mountain Pose) - Technique & Benefits Tadasana is a combination of two Sanskrit words tada and asana. Tada means mountain and asana refers to the yoga pose. Therefore Tadasana denotes a pose where one stands as straight as a mountain. Tadasana is also called Samashthithi (standing still) and of course, the mountain pose. This is the basic standing pose and an asana that is perhaps the first yoga pose that is taught to beginners. It is also the starting and ending asana for the practice of Surya Namaskar. Although this asana may seem relatively simple compared to other asanas, people often don't pay much attention to the correct technique of standing. Some may stand with the entire bodyweight thrown on one leg while some may stand with one leg turned sideways. Some may put pressure on the heels while standing and

8 some may put pressure on the toes. Learning the right technique of standing has several benefits and one can master the correct method of standing through regular practice of Tadasana. Each of the standing yoga poses begins with Tadasana. Health Benefits of Tadasana 1. Helps you maintain balance through a higher degree of control of the body. 2. Tones your abdomen muscles and helps strengthen your knees, thighs, arms, and back. 3. Your body becomes more flexible and the mind becomes more agile. 4. Improves blood circulation. 5. This asana helps you understand the basics of breathing. Mastering proper breathing is essential for the correct practice of yoga asanas. 6. Helps relieve constipation and improves digestion. Tadasana Technique 1. Stand straight with the feet together. The heels and big toes should touch each other. Stretch all the toes, feet flat on the floor. Keep the palms by the side of the thighs. 2. Tighten the knees, pull the knee caps up, contract the hips, and pull up the muscles at the back of the thighs. 3. Keep the spine erect, stomach in, chest forward, and the neck straight. 4. Stand firm and take a few deep breaths here. Make sure you are evenly distributing the weight of the body on heels and toes both. Be mindful. 5. Close your eyes and continue to breathe normally for five-ten minutes if you're not accompanying Tadasana with any other asana. Tadasana can also be practiced with arms stretched out over the head.

9 Yoga Pose 2: Vrikshasana (Tree Pose) - Technique & Benefits Tree Pose or Vrikshasana is a basic yoga pose which gives one a sense of balance and poise. Vriksha means tree and asana means a yoga pose. Hence the purpose of practicing tree pose yoga is to replicate the graceful stance of a tree. How to Do Tree Pose Yoga 1. Stand with your feet together and find composure in tadasana (the mountain pose). Breathe deeply and find comfort, steadiness, and firmness in tadasana. 2. Shift your weight onto the right foot. Bend your left knee and place the sole of your left foot on the inner right thigh. 3. Gaze forward to help you balance.

4. Join the palms and raise the arms straight over the head. 5. Be in this position for 3-5 deep breaths or prolong it to 10 breaths if you re comfortable in this position. 6.

10 4. Join the palms and raise the arms straight over the head. 5. Be in this position for 3-5 deep breaths or prolong it to 10 breaths if you re comfortable in this position. 6. Exhale deeply and bring your left leg back to tadasana. Repeat on the other side. Unlike many other yoga poses, the tree pose is practiced with your eyes open. As you begin the practice, you may find it difficult to maintain your balance and poise. But with time and regular practice, you will overcome the initial hurdle. Watch the video below and learn to master this simple technique : Health Benefits of Tree Pose Yoga It helps improve balance and poise It helps improve concentration It tones the leg muscles and makes them strong It helps people who suffer from sciatica It also alleviates symptoms of anxiety and depression by helping you focus your mind on the present moment.

11 Yoga Pose 3: Trikonasana (Triangle Pose) - Technique and Benefits Trikona is the Sanskrit word for triangle. This standing asana is called the triangle pose. It is also called Utthita Trikonasana or extended triangle pose. Triangle Pose Benefits The benefits of practicing Trikonasana include: Tones the leg muscles. Removes stiffness in the legs and hips. It relieves back pain and stiffness in the neck. Strengthens the spine and develops the chest.

12 Triangle Pose: Technique Difficulty Level: 1 (On a scale of 1 to 10 with 1 being easy and 10 being the most difficult) 1. Stand in Tadasana. 2. Inhale deeply and with a jump, spread the legs sideways 3 to 3.5 feet. Raise the arms sideways, in line with the shoulders and palms facing down. The arms should be parallel to the floor. 3. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. 4. Exhale. Bend the trunk sideways to the right, bringing the right palm to the right ankle. If possible, try to the rest the right palm completely on the floor. 5. Stretch the left arm up, bringing it in line with the right shoulder and extend the trunk. Make sure that the back of the legs, chest and hips are in line. Gaze at the thumb of the extended left arm. Refer to the illustration below to perfect your pose. 6. Remain in this position for half a minute to one minute, breathing deeply. Then raise the right arm from the floor and return to position Now, turn the left foot sideways 90 degrees to the left. Turn the right foot slightly to the left, keeping the right leg stretched from the inside and tightened at the knee. Continue from 4-6, reversing all processes. Inhale and return to position Exhale, jump, and come back to Tadasana.

Yoga Pose 4: Bhujangasana (Cobra Pose) - Technique and Benefits www.soulfularogya.com Bhujangasana is a yoga asana which is the seventh asana in the practice of Surya Namaskar.

13 Yoga Pose 4: Bhujangasana (Cobra Pose) - Technique and Benefits Bhujangasana is a yoga asana which is the seventh asana in the practice of Surya Namaskar. Bhujanga in Sanskrit means serpent or snake. The asana resembles a snake with its hood raised. Hence the term 'cobra pose' is often associated with this asana. Benefits of Bhujangasana 1. Regular practice of Bhujangasana rejuvenates the spine and is recommended for people suffering from a stiff back. 2. Chest expansion. 3. Due to chest expansion, the lungs gain elasticity. 4. Tones the abdomen. 5. Strengthens the shoulders. 6. Improves flexibility of upper and middle back. 7. Reduces stress and fatigue.

14 8. Improves blood circulation. 9. Useful for people with respiratory disorders. Technique Difficulty Level: 1 (On a scale of 1 to 10 with 1 being easy and 10 being the most difficult) 1. Lie on the yoga mat, face downwards. 2. Extend the legs, keeping the feet together. Keep the knees tight and the toes pointing. 3. Rest the palms by the side of the pelvic region. 4. Inhale. Press the palms firmly on the floor and pull the trunk up. Take two deep breaths. 5. As you inhale, lift the body up from the trunk until the pubis is in contact with the floor. 6. Stay in this position with the weight on the legs and palms. 7. Contract the buttocks and tighten the thights. 8. Maintain this pose for about 20 seconds, breathing normally. 9. Exhale. Bend the elbows and rest the trunk on the floor.

Yoga Pose 5: Utkatasana (Chair Pose) - Technique and Benefits www.soulfularogya.com Sitting on a chair is comfortable and easy.

15 Yoga Pose 5: Utkatasana (Chair Pose) - Technique and Benefits Sitting on a chair is comfortable and easy. Sitting on an imaginary chair, on the other hand, can be quite challenging. That is exactly what we will attempt to do in this yoga pose. Utkata means fierce and powerful and this yoga pose requires a fierce determination from the yogi's standpoint to maintain this pose for a considerable amount of time. How to Do Utkatasana (The Technique) 1. Stand in Tadasana (Mountain Pose) and stretch the arms straight over the head and join the palms. 2. Exhale deeply, and bend the knees. Lower the trunk till the thighs are parallel to the floor.

16 3. Don't stoop forward, but keep the chest as far back as possible. Breathe normally. 4. Stay in this pose for as long as you can. If you're doing this pose for the first time, then don't stay in this pose for more than 30 seconds as it can be quite strenuous. 5. Inhale. Straighten the legs, lower the arms, return to Tadasana and relax. Benefits of Utkatasana 1. Removes stiffness in the shoulders. 2. Exercises the spine, hips, and chest muscles. 3. The ankles and leg muscles are strengthened. 4. The abdominal muscles and the back are toned. 5. The chest is developed by being fully expanded. 6. Balances the body and brings fierce determination in the mind. Contradictions - Do not practice this pose if you suffer from chronic knee pain, arthritis, sprained ankle, or pain in the lower back. Proceed with caution with this yoga pose during menstruation.

17 Learn more yoga poses and meditation techniques VISIT SOULFUL AROGYA

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