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2 Yogalogy i

3 Publishing-in-support-of, EDUCREATION PUBLISHING RZ 94, Sector - 6, Dwarka, New Delhi Shubham Vihar, Mangla, Bilaspur, Chhattisgarh Website: Copyright, Authors All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted, in any form by any means, electronic, mechanical, magnetic, optical, chemical, manual, photocopying, recording or otherwise, without the prior written consent of its writer. ISBN: Price: ` The opinions/ contents expressed in this book are solely of the authors and do not represent the opinions/ standings/ thoughts of Educreation or the Editors.The book is released by using the services of self-publishing house. Printed in India ii

4 Yogalogy The Guide For Yoga Exams Author Diwan Singh Yadav EDUCREATION PUBLISHING (Since 2011) iii

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6 Preface I am very glad to present to you the simplest form of yoga knowledge which is very useful for healthy and stable life. As you know yoga is becoming popular in the world to maintain better health and to destroy the stress which leads to many mental and physical abnormalities. We all want to learn yoga vidhya which comes from many holy books but in these books the true essence of yoga is not so easy to get. So I am presenting the Yogalogy in very simple and easy manner which will be understandable. This book is strongly recommended for yogic examination like QCI certification and for school students to understand yoga science. This will help us to get a joyful and healthy life ahead I hope all individuals who want to learn yoga will be benefitted with Yogalogy. I want to dedicate this book to my grandmother Mataji Late Mrs. Meera Bai.I always pray for blessings from my Guru ji Shri Raghuveer Parasher ji, Shri Hrishikesh Vashishta ji and Shri Kundan Kumar ji. Thanks With warm regards Diwan Singh Yadav Yoga Devotee v

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8 Content List S. No. Content Page 1. Chapter 1(Preparation for yogic life) 1 Chanting of Om Yogic prayers Yoga definitions Goal of yoga and benefits Yoga scriptures Eight limbs of Patanjali Yama Niyam Asana Pranayam Pratyahara Dharna Dhyan Samdhi Types of yoga Bhakti yoga Gyan yoga Karma yoga vii

9 Raj yoga Mantra yoga Nada yoga Bandhas and Mudras Theory of Nadis Concept of Purushartha Pancha Mahabhootas Panch klesh Shadripu Panch koshas Shat karma Chakras at glance 2. Chapter 2 (Anatomy and physiology) 36 Human body Body systems and Functioning Nervous system Respiratory system Digestive system Circulatory/cardio vascular system Excretory system/urinary system Reproductive system Skeletal system Muscular system Immune system Endocrine system Integumentary system viii

10 3. Chapter 3 (practice questions) 46 Objective practice questions Subjective practice question ix

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12 Yogalogy 1 Preparation For Yogic Life Chanting of Om Om is the divine sound that we should chant every day. It creates a positive vibration sound in our mind, Chant of Om can make us understandour path of life and helps to make our divine journey easy and possible. Chanting of Om heals our body and helps in activating the neurotransmission in our body. We should chant Om three times with our eyes closed,with proper awareness and adopting the Gyan mudra position in meditative asana.om is made up of three words. A-Akara U-Ukara M-Makara Process of chanting of Om 1. Adopt gyan mudra, close your eyes and sit in the Padmasana 2. Deeply inhale and exhale three timesin complete silence and keep focus on your breathing process 3. Inhale and then chant with slow exhalation Aaaaaaa and keep your focus on your abdominal cavity 4. Uuuuuuu and keep your focus on your thoracic cavity 5. Mmmmmmm and concentratein your mind and experience process of vibration and sound 6. Repeat it three times and open your eyes with palming Begin and end your yoga session by this chanting of Om 1

13 Diwan Singh Yadav Yogic Prayers 1. Om sahnavavatu, sahanou bhunaktu Sahaviryam karavavahai Tejasvinaava dhitamastu Ma vidvishavahai Om shantih, shantih, shantih. 2. Om tryambakam yajamahe Sugandhim pusti vardhanam Urvarukamiva bandhanat Mrtyormuksheeya maamritat Om shantih, shantih, shantih 3. Om sarve bhavantu sukhinaha Sarve santu niramayah Save bhadrani pasyantu Ma kascit dukha bhag bhavet Om shantih, shantih, shantih 4. Yogasana mantra Om yogena chittasya padena vaacham, Malam sharirasya cha vaidyakena, Yo paakarot tam pravaram muninam, Patamjalim Pranajaliranatosmi Om shantih, shantih, shantih 5. Om asato ma sat gamaya Tamaso ma jyotir gamaya Mrtyor ma amrtam gamaya Om shantih, shantih, shantih 2

14 Yogalogy 6. Om purnamadah purnamidam Purnat purna mudacyate Purnasya purnamadaya Purnameva vasisyate Om shantih, shantih, shantih 7. Om bhur bhuvah svah Tatsavitur varenyam Bhargo devasya dhimahi Dhiyo yonah prachodayat Om shantih, shantih, shantih What Is Yoga? The word yoga is derived from Sanskrit root Yuj, which means to join or to yoke /to unite. Yoga is a set of stages; by completing these stages one by one, we can achieve many marvelous experiences and finally reach the level of Moksha/Kaivalya. Yoga is an ancient art based on a harmonizing system of development of our body, mind and spirit. The continuous practice of yoga will help youto achievea sense of peace and well-being. Hatha yoga Ha=sun and Tha=moon says duality in balance. By practicing hatha yoga we make balance in sun and moon. Goal of yoga The ultimate aim of yoga is self-development and self-realization which leads to Kaivalya/Moksha. 3

15 Diwan Singh Yadav What are Definitions of yoga? 1. Yogash chitta vritti nirodhah- Yoga is the mastery of the activities of the mind. (Patanjali yoga sutra) 2. Yoga karmsu khoushalam Skill inaction (Shrimad Bhagavad Gita) 3. Samatvam yoga uchyate(shrimad Bhagavad Gita) Equanimity of mind in all situations like happiness and sadness, profit and loss, pleasure and pain, success and failure 4. Yoga is way by which we connectour soul to God. Why should we practice yoga? We should practice yoga for following benefits For good mental and physical health For enhancing memory For enhancing positivity in thinking For living fear free life For stability of mind and body For achieving goal of life For being perfect in action Shad Darshana in Indian philosophy 1. Nyaya Darshana by Sage Gautam 2. Yoga Darshana by Maharishi Patanjali 3. Samkhya Darshana by Sage Kapila 4. Purva mimamsa bysage Jaimini 5. Vedanta/uttaramimamsa by Sage Ved Vyasa 6. Vaiseshika by Sage Kanada rishi Other yoga scriptures are given below 1. Hathyogapradipika written by Swami Swatmaram 2. Gherand samhita written by Gherand Swami; actually it is the conversation of Gherand Swami and Chanda Kapila 3. Bhagvad Gita by Sage Vyasa ji 4. Hathratnavali written by Srinivasyogi 4

16 Yogalogy Eight Limbs of Patanjali Maharishi Patanjali described the eight stages of yoga by which we areable to enjoy the practice and achieve our goals. Step by step the process start from social ethics and ends with Samadhi. Practice of Ashtang yoga helps us to achievedevelopment and different experiences atdifferent levels. It also enhances our connectivity to the divine. S.N. Limbs Meaning 1 Yam Universal Ethics 2 Niyam Self Discipline 3 Asan Posture 4 Pranayam Control of Breathing 5 Pratyahar Control of the senses 6 Dharna Inner perception 7 Dhyan Meditation 8 Samadhi Union with divine Bahirang and Antarang yoga Bahirang Yama Niyama Asana Pranayam Pratyahara Antarang Dharna Dhyan Samadhi 1. Yama Five Yamas are to start your yogic journey and develop the ethical standards and sense of integrity. 5

17 Diwan Singh Yadav Ahimsa Satya Asteya Brahmacharya Aparigraha Non-violence Truthfulness Non-stealing Continence Non-covetousness 2. Niyam Niyam is the Second limb of Patanjali which deals with self discipline and spiritual observation. It is all about making good habits of maintaining a healthy daily routine. Five Niyamas are as follows: Saucha Samtosa Tapas Svadhyaya Isvara Pranaidhana Cleanliness Contentment Spiritual austerities Self-study of sacred scriptures Surrender to God 3. Asana Asana is the posture whichwe should perform to achieve physical stamina. Asana also helps to synchronize our body and mind. In Patanjali yog sutra, it has been described as sthira sukham asanah which means that the asana should be stable and comfortable. Our body is considered as the temple of our spirit.so it is our duty tokeep it neat and clean. In this way, our spirit will be able to reside in a healthy condition. For this purpose, we have to follow the traditional posture which is described in our sacred scriptures based on the things for example, tree, animals, and things. In Hathyogapradipika, fifteen asanas have been described by Swatmarama. He says practice of asana brings good health, 6

18 7 Yogalogy stability and light of the body and most important asana is Siddhasana. Asanas are classified on the bases of body positions are followed 1. Inverted 2. Backward 3. Forward 4. Spinal twist 5. Balancing 6. Relaxation 7. Pre-meditative 8. Other useful asana Inverted Bhumipadmastakasana, Vipreetkarni, Sarvangasana, Padma-sarvangasana, Halasana Backward Makarasana, Bhujangasana Shalabhasana Dhanurasana Kandharasana Setuasana Grivasana Lying Chakrasana Pristhasana Forward Saithalyasana Paschimottanasana ArdhaPadmaPaschimottanasana

19 Garbhasana Meruakarshanasana Koormasana Ekpadapadmottanasana Diwan Singh Yadav Spinal twist Meruvakrasana Bhunamanasana Ardhamatsyendrasana Markatasana Utthitapadaprasar Vakrasana Balancing EkpadPranamasana Ekpadasana Natrajasana Garudasana Bakasana Brahmacharyasana PadmaParvatasana Merudandasana Padadirasana and variations Padangusthasana Bakadhyanasana Mayorasana Urdh kutkutasana Padama Bakasana Pre-Meditative Ananda Madirasana Padadirasana 8

20 Relaxation Shavasana Advasana Jyestikasana Matsyakridasana Balasana Makrasana Saithilyasana Sasankasana Vrishabhasana Yogalogy Other usefulasana Vajrasana(after having food) Singhasana Mandookasana Utkatasana Vyaghrasna Padm mayurasana Vrischikasana Purn salbhasna Benefits of Asana practice Asana improves muscle tone and physical health Asana helpsin healthy functioning of glands Asana increases the oxygen supply for healthy cell functioning and this helps in improving cardiac health Synchronizes body and mind and Prana Practicing of asana increases the healing process Asanaimproves mental and emotional health 4. Pranayam Pranayam is the process of controlling breathing (Prana). As we all know, Prana is a vital energy of every cell of our body which requires oxygen to survive and for healthy body functioning. So oxygen must reach to every cell in form of oxygenated blood. Similarly cell release carbon dioxide that comes out from the body. 9

21 Diwan Singh Yadav This process of respiration takes place with help of our lungs. Prana energy lies in Region of Mind as Chitta Region of Throat as Akas Region of Heart as Vayu Region of navel as Agni Region of testes as Apa Region of perineum as Earth In other ways, Prana can be understood easily as it is a nerve conduction/nerve impulse which flow in Nadis. Five types of Prana Vyana, Udana, Prana, Samana, Apana Pranavayu Organs Function Vyana (diffusive) Udana (ascending ) Prana (inward moving) Saman (equalizing ) Apana (descending) Peripheral nervous system, whole body Throat, upper chest,head Heart, chest, lungs Navel Below the navel Circulation, movement Thought, speech, exhalation, growth, nervous system Respiration, sensory perception Digestion and metabolism, homeostasis Elimination, reproduction, child birth, immunity Rules for practicing Pranayam 1. Pranayam should be performed after Asana 2. Pranayam should be performed after shat karma or Purification of body 3. Following the sattvic diet 10

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200 HOURS HATHA YOGA TEACHER TRAINING SYLLABUS

200 HOURS HATHA YOGA TEACHER TRAINING SYLLABUS 1. Principles of Hatha Yoga a. History of Hatha Yoga b. Elements of Hatha Yoga c. Opening & Closing Mantras d. Sun Salutation Surya Namaskara e. Moon Salutation