A Way to Spiritual Attainment

Birth of Yoga

The term yoga has been derived from the root word, Yuj, which means to unite or to connect. Several hindu texts talk about yoga as the leading way to a spiritual life. Bhagavad Gita is one of the prominent texts among these. In this, Lord Krishna talks about four types of yoga–bhakti, or devotion; jnana, or knowledge; karma, or action; and dhyana, or concentration.

Yoga is a broad term which includes several elements. However, it is often misunderstood as only the practice of performing different body postures called asanas for good physical and mental health. Therefore, it becomes significant to understand the eight limbs of yoga. It will further enable you to learn what ‘Yoga’ represents and how.

Eight limbs of Yoga

Yoga has eight limbs that structure its complete framework. These limbs together make an individual complete the spiritual journey of his body and mind. Let’s read about these limbs:

1. YAMAS

Yamas are the principles that one needs to follow to begin his yogic journey. They set the basic guidelines based on which you should treat yourselves and the world around you.

Yamas include the following five principles:

1. Ahimsa- non-violence
2. Satya- truthfulness
3. Asteya- non-stealing
4. Brahmacharya- right use of energy
5. Aparigraha- non-greed

2. NIYAMAS

Niyamas are the rules that help us practise self-discipline. The five Niyamas of Yoga are given below:

1. Saucha- cleanliness
2. Santosha- contentment
3. Tapas- burning of desire
4. Svadhyaya- self-reflection
5. Ishvara Pranidhana- surrender to a higher power

3. ASANAS

Asanas are the body postures that guide us to free our body and mind from the discomfort and heaviness of daily life. Practising correct yoga asanas is extremely crucial as it prevents us from any injury and helps us realise its spiritual and physical impact. It is studied that asanas are supposed to connect us with our body more closely and control our mind from breeding materialistic desires. Therefore, this physical aspect of yoga is more concerned about changing the body posture while focusing on the breath. This practice helps us to align our body and mind and achieve a free and spiritual state.

4. PRANAYAMA

‘Prana’ refers to breath and ‘Yama’ refers to control. The practice of pranayama in the journey of yoga is essential for the calmness and peace of the mind and soul. The process of breathing in and breathing out in pranayama works in the ratio of 1:4:2. In this, you may inhale (Purak) for 1 second, retain the breath in the body (Kumbhak) for 4 seconds and exhale (Rechak) for 2 seconds. It is one of the main elements of yoga and is frequently practised with asanas and meditation (dhyana).

5. PRATYAHARA

Pratyahara is the “withdrawal of the senses”. The aim of practising Pratyahara is to withdraw ourselves from outside distractions. According to Patanjali, such distractions, caused when our senses interact with the outside environment, are called ‘vrittis’. These ‘vrittis’ gradually become a hindrance to our practice of yoga. However, to attain the stage of introspection and the way to journey inward, avoiding such distractions is significant.

Ways of practising pratyahara:

• Avoid screen time completely or spend at least a day without it.
• Try to do your commute in silence. Use white noise or shift your focus from things outside to inward.
• Travel to places with minimal light pollution.

6. DHARANA

Dharana means concentration. To practise the next stage of yoga ‘Dhyana’ (meditation), Dharana is the essence. It helps us improve our concentration necessary for putting our energy and focus inwards while meditation. Just by looking at a candle, a deity statue or any other stationary object helps to develop concentration in our daily lives. Once the mind is prepared after regular practice of dharana, the concentration can be used to do our daily tasks too.

7. DHYANA

Dhyana means meditation. It helps to find the truth by focussing on necessary things and eliminating the unimportant things from our lives. It separates illusion from reality and makes the practitioner see things for what they are. Dhyana yoga further brings attention to self-knowledge so that you can get the answers you need. These answers could be related to our inner-self or the life we’re leading. Three calming dhyana poses are - ‘Padmasana’ (Lotus Pose), ‘Bhujangasana’ (Cobra Pose) and ‘Paschimottanasana’ (Seated Forward Bend). These are considered the most comfortable poses for practising Dhyana yoga

8. SAMADHI

Samadhi is the eighth and the final limb of yoga which means enlightenment. It is the state of ecstasy which is achieved through meditation. This state is not about any kind of practice as it happens automatically to the practitioner while meditating. Here, the yogic reaches spiritual enlightenment, where the body, mind, soul, and the object of meditation unite into one. Following and practising all the above stages of yoga properly will detach you from the past and future. Such detachment is a part of the Samadhi stage as you no longer dwell on the outcomes of your actions, instead only focus on your karma.

Yoga Asanas

Patanjali emphasised that a yoga asana should be a steady and comfortable posture. Let’s look at some of the yoga asanas that you can practise for a healthy living.

1. Viparita Karani (Legs up the wall)

Making the posture

• Lie down on a flat surface.
• Position yourself in a way that your tailbone is pointed at the base of the wall.
• Shimmy your hips as close as possible to the wall.
• Walk your feet up the wall until your body forms an L shape.
• Make adjustments so that the posture feels relaxing. You may use a pillow under your head or a towel at the base of your back.

Benefits

• Helps relax your feet
• Improves sleep by healing sleep deprivation
• Heals mild anxiety, digestive issues, headaches, migraines, breathing problems and symptoms of menopause

2. Balasana (Child pose)

Making the posture

• Kneel down on the floor/mat & sit on your buttocks.
• Keep your big toes touching each other.
• Place your knees hip-width apart and inhale.
• Now bend forward and exhale as you lay your torso between your thighs and swing your hands forward.
• Hold this position for 2-3 minutes.

Benefits

• Promotes blood circulation in the whole body
• Relaxes the abdomen and chest
• Balasana keeps you energised
• Cures back pain

3. Apanasana (Knees to chest)

Making the posture

• Lie on your back with your legs and arms extended.
• Exhale, draw your knees to your chest. Clasp your hands around them.
• Draw your tailbone and sacrum down toward the mat, lengthening your spine.
• Tuck your chin slightly and gaze down the centerline of your body.
• Hold for up to one minute. Keep your breath smooth and even.
• With an exhalation, release and extend both legs along the floor and rest.

Benefits

• Reduces lower back pain
• Reduces excessive anger, excitement and anxiety

4. Setu Bandha Sarvangasana (Bridge pose)

Making the posture

• Lie on your back and bend the knees, pointing them towards the sky. They should be hip-distance apart.
• Bring your arms alongside your body, palms down.
• Inhale, press down firmly through your feet and lift your hips.
• Continue to press down firmly through your heels and draw your thighs toward one another to keep them hip-distance apart.
• Reach the backs of your thighs toward your knees to lengthen your spine.
• Exhale as you release your hands and slowly lower yourself to the mat.

Benefits

• Improves blood circulation
• Improves digestion
• Reduces backache and headache

Savasana (Corpse pose)

Making the posture

• Lie flat on your back. Keep the legs separated.
• Keep your arms at your side and your palms facing up.
• Close your eyes and breathe deeply and slowly through the nostrils.
• Start concentrating from your head to your feet. Relax every part of the body with each breath.

Benefits

• Reduces stress and anxiety
• Relaxes body and mind
• Improves blood circulation
• Boosts energy

Types of Pranayama

Pranayama must be practised at the same time and same place every day. Generally, early morning and evening time around sunset is considered ideal time for pranayama. However, there are a few things that you should keep in mind before doing pranayama:

• Wear baggy or loose-fitting clothes for comfort.
• Find a well-ventilated room and open space, which is quiet and clean.
• Practise the pranayama exercises on an empty stomach.

Let’s look at some of the common pranayama exercises:

1. Ujjayi Pranayama: In this we breathe through the throat, producing a rushing sound like snoring. It soothes the nervous system, increases psychic sensitivity and calms the mind. It relieves insomnia, slows down the heart rate and lowers blood pressure.
2. Kapalbhati Pranayama: The exhalation in Kapalbhati is active and forceful. It increases the metabolic rate and makes the lungs stronger. It also improves blood circulation in the body and adds radiance to the practitioner’s face.
3. Bhramari Pranayama: Also known as the humming bee breath, this pranayama technique is a calming breathing practice. In this, a humming sound is produced at the back of the throat. It lowers blood pressure, improves the health of the throat, etc
4. Sheetali Pranayama: This pranayama technique is focussed on cooling the mind, body and emotions. Regular practice of Sheetali Pranayama enhances immunity and reduces blood pressure.

Benefits of Yoga

Yoga has various benefits for both mind and body. A regular and methodical practice of yoga is proven to offer plenty of benefits. Although it is beneficial for the overall wellbeing, we have discussed some specific advantages of yoga below:

• - Uplifts mental health through meditation and pranayama
• - Alleviates stress and anxiety
• - Increases physical strength of the body
• - Promotes better body posture and awareness
• - Encourage healthy lifestyle by inculcating good eating habits and exercise