Yoga Gyan

Om         International Day of Yoga : 21st June is celebrated as International Day of Yoga every year starting from year 2015. The day has been designated by the United Nations, and for 2022, the theme is "Yoga for Humanity," with an emphasis on the holistic health of every person. Yoga is an important source of exercise and healthy activity millions join in and practice on a daily basis.

        Yoga's origins can be traced to northern India over 5,000 years ago. The word yoga was first mentioned in ancient sacred texts called the Rig Veda. The Vedas are a set of four ancient sacred texts written in Sanskrit. Rig, Yajur, Sama, Atharva, which are further divided into Samhita, Brahmana, Aranayaka and Upanishads. They were revealed to the sages and saints of India which explain and regulate every aspect of life from supreme reality to worldly affairs. The oldest books in the library of mankind.

       Yoga is state of union between two opposites - body and mind; individual and universal consciousness; a process of uniting the opposing forces in the body and mind in order to achieve supreme awareness and enlightenment. Yoga in itself is a science of health management rather than a method of treating disease. When yoga is combined with certain healing and therapeutic modalities, it increases the effectiveness and efficiency of those methods. Yoga can also increase health, general wellbeing and longevity. It does this by removing tensions, calming the mind, and improving vitality. Yoga generally enhances our lives on all levels.

       The Yoga Sutras of Pata˝jali is a collection of Sanskrit sutras on the theory and practice of yoga. The Yoga Sutras was compiled in the early centuries, by the sage Patanjali in India who synthesized and organized knowledge about yoga from much older traditions.

Patanjali Yoga Mantra
(Invocation to Patanjali at the start of a Yoga Class)

 
योगेन चित्तस्य पदेन वाचां । मलं शरीरस्य च वैद्यकेन ॥
Yogena chittasya padena vacham | Malam sharirasya cha vaidyakena ||
योऽपाकरोत्तमं प्रवरं मुनीनां । पतञ्जलिं प्राञ्जलिरानतोऽस्मि ॥

Yopakarottam pravaram muninam | Patanjalim pranjaliranato’smi ||

आबहु पुरुषाकारं । शङ्खचक्रासि धारिणं ॥
Abhahu purushakaram Sankha chakrasi dharinam |
सहस्र शीरसं श्वेतं । प्रनमामि पतञ्जलिम् ॥

Sahasra shirasam shvetam Pranamami Patanjalim ||


ॐ शान्तिः शान्तिः शान्तिः ॐ॥ 
Om Shanti Shanti Shanti ||


Meaning of Patanjali Mantra

     I salute to the sage, Patanjali, who gave us yoga (yogena) for purifying the mind (chitta) words (pada) & speech (vacha).

To remove the impurities (malam) of the body (sharirasya), patanjali gave us the medicine (vaidyakena).

Allow me to go near to the one who has given these things to us.


To Patanjali, I bow down my head with folded hands. Whose upper body has a human form (purushakaram), whose arms hold a conch (shanka chakrasi), a disc and a sword. The one who is crowned by a radiant white (svetam) thousand headed (sahasra shirasam) cobra. My salutations (pranamami) or pranam to the incarnation of Adishesha (snake god).


More on Patanjali Mantra

      Learning of any kind cannot happen unless you have the humility to learn, hence when we chant the invocation mantra at the beginning of the practice visualizing the lord (Patanjali in this case), we acknowledge that we are very small in front of the greatest soul. Once that is understood, the other afflictions, mainly the ego starts to get affected and we realize that we are coming down to learn something. This helps to surrender oneself to the practice and the process of sanctification begins from inside & true learning begins.



Below are important yoga relevant terms for brief touch up to our practioners reference reading.

Sadhana & Samadhi Pada:


Uttarayan: (South to North Movement of Sun) is best period to start Yogic activity since Best energy (coming from Sun) time. Hence Many does practice Surya Namaskar during this time and those who cant they fly kites on Makar Sankranti. The Sun enter into Makar Rashi(Zodiac). This is the period (pada) of Samadhi. This time is most important for balanced yogis to make effort towards stable spiritual attainment.

Dakshinayan:
(North to South Movement of Sun) is best period to do Sadhana. Yogic practices for begginers can be practiced during this time where Sun move from Karka to Makar Rashi(Zodiac).


The 4 paths of Yoga:

      Yoga manifests itself as four major paths, namely Karma Yoga, Bhakti Yoga, Rāja Yoga and J˝āna Yoga. These four paths are like the branches of a tree or tributaries of a river. They all have the same source and resting place. In essence, they are all the same. Yoga works on the level of one's body, mind, emotion and energy.

Karma Yoga – the yoga of action and selfless service (Body). Bhakti Yoga – the yoga of devotion(Emotions).
Rāja Yoga – the yoga of meditation(Energy). J˝āna Yoga – the yoga of will and intellect(Mind).

When we meditate and perform yoga practices, we are Raja Yogis.

The restlessness of the mind (Vikshepa) has caused our attention to become carried away in stories and disconnected from our True Essence, according to this path. The solution, then, is to calm the mind through meditation in order to reveal the Oneness that we are in our truest essence. This is done via the Ashtanga (8 limbs) system, as outlined by Pata˝jali in the Raja Yoga Sutras.


Ashtanga:

    The name “8 Limbs” comes from the Sanskrit term Ashtanga. Ashtanga refers to the 8-limbed paths described by Patanjali in the Yoga Sutras. “Astha” is the number eight and “ang” means limb. These 8 limbs of yoga, 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.

The eight limbs of Ashtanga yoga outline ways to live a purposeful life. The earlier limbs focus primarily on basic ethical teachings, and the later limbs—including pratyahara, the fifth limb of yoga—focus on internal concepts like meditation. The eight limbs of yoga are:

  Eight limbs of yoga. (Ashtang yog).
  1. Yama. (Ahinsa, Satya, Asteya, Bramhacharya, Aparigrah)
  2. Niyama (Shouch, Santosh, Tapa, Swadhyay, Ishwarpranidhan)
  3. Asana  
  4. Pranayama
  5. Pratyahara
  6. Dharana 
  7. Dhyana
  8. Samadhi
1-4 together called Bahirang Yog, (External)
6-8 together called Antarang Yog. (Internal)
5th limb is bridge between Bahirang and Antarang Yog.


1. Yama: Social restraints and moral codes of yoga. The Yoga Sutra describes five different yamas, including ashimsa (non-violence), asteya (non-stealing), satya (truthfulness), aparigraha (non-possessiveness), and brahmacharya (celibacy or fidelity).

2. Niyama: Observances, rules, and guidelines. The Yoga Sutra describes five different niyamas, including saucha (cleanliness), santosha (contentment), tapas (self-discipline), svadhyaya (self-reflection), and ishvarapranidhana (surrender to a higher power).

3. Asana: Yoga postures or poses. This limb emphasizes the importance of caring for the body and developing the discipline to advance spiritual growth.

4. Pranayama: Use of breath. Pranayama consists of breathing techniques that can reduce stress and improve physical and mental health. In pranayama, you focus deeply on breath control through inhalation, breath retention, and exhalation patterns.

5. Pratyahara: Withdrawal. Pratyahara involves disengaging your mind from external disturbances and controlling your reaction to them. During pratyahara, your five sense organs still detect external stimulation, but you don't allow them to disrupt your state of mind.


6. Dharana: Concentration. The goal of dharana is to bind your consciousness to one particular object, place, or idea. Focusing your attention on one thing helps quiet your mind by closing off paths by which other thoughts intrude.

7. Dhyana: Meditation. Dhyana is similar to dharana, except during dhyana, you reach a state of being where you are so completely immersed in your meditation that it becomes a part of your consciousness.

8. Samadhi: Bliss or enlightenment. Samadhi is the highest state of consciousness you can achieve through meditation. It consists of a yoga practitioner reaching spiritual enlightenment where the self, the mind, and the object of meditation merge together into one.

Every limb builds off of techniques in the previous limb. As such, the conscious withdrawal of energy from the senses during pratyahara is an important preparatory measure before you dive into the more internal, meditation-based later steps of dharana, dhyana, and samadhi.



Shatkarma:

The Shatkarmas (Sanskrit: षटकर्म ṣaṭkarma literally six actions), also known as Shatkriyas, are a set of Hatha yoga purifications of the body, to prepare for the main work of yoga towards moksha (liberation). Practicing shatkarmas internally purifies the body, which makes pranayama and meditation practice easier by preparing the body to perform these practices without distraction, discomfort or fatigue.

The shatkarmas should always be learned from and practiced under the supervision of an experienced teacher.

Yogic Cleansing - (Shatkarma)  
1. Neti (Jal), 2. Dhauti (Waman), 3. Nauli, 4. Basti, 5. Tratak, 6. Kapalbhati


Pranayam:

Those who follow yoga may have heard of the practice of pranayam. The word is derived from 'Prana' which stands for 'life force' and 'Ayama' which means 'to lengthen or to work on it'.

Meaning of Pranayam:

Tasmin sati shwas prashwasyogartivichhedah: pranayama


Transalation: during breathing motion those make difference in speed and holding the breath (pran) called Pranayam.

Main Types of Pranayam:

1. Suryabhedan, 2. Ujjayi, 3. Sitkari, 4. Sheetali, 5. Bhastrika, 6. Bhramari, 7. Murchha, 8. Plawini

Pranayam practice has to be praticed under guidence or after understanding the correct method. one has to understand own body and adjust accordingly to stat with low intesity.


Ida, Pingala, Shushumna, Chakras:

As per yoga texts, the life force energy (otherwise known as "prana") travels through the subtle body in a series of channels, called "nadis". There are 72000 nadis as per yogic text and 10 nadis are immportant one. They are sushumna, ida, pingala, gandhari, hastajihva, yashasvini, pusha, alambusha, kuhu, and shankhini. Among these 10 the most importants depicted in many texts are sushumna, ida, pingala. These nadis intersect at points of intensified energy, called "chakras".


The chanting of these Chakra Beeja Mantras activates the center of the body, bringing balance in these chakras. The balanced chakras ensure the body is healthy, fit, and active.

Seven Chakras - Beej Mantra- Color - Relative Asana Chakras top to bottom
Muladhara (Root) Chakra  - LAM  (Red) - Tadasan/Pranamasan

Swadhisthana (Sacral) Chakra  - VAM  (Orange) - Virbhadrasan II

Manipura (Solar Plexus) Chakra  - RAM  (Yellow) - Kumbhakasan

Anahata (Heart) Chakra  - YAM   (Green) - Ustrasan

Vishuddha (Throat) Chakra  - HAM  (Blue) - Setu Badha Sarvangasan

Ajna (Third Eye) Chakra  - AUM   (Violet) - Vrkshasan

Sahasrara (Crown) Chakra  - AH   (White)  - Shavasan
IdaPingala

Suitable Asanas for activating the respective chakras:

Root Sacral Solar plexus Heart Throat Third eye Crown
Vajrasanc
Utkatasan
Dandasan
Malasan
Samasthiti
Virbhadrasan
Setubandhasana
Goddesspose
Bhadrasan
Trikonasan
Ashwasanchalanasan
Paschimottanasan
Supta Vajrasan
Kumbhakasan/planks
Adhomukhshwanasan
Naukasan
ParivrttaTrikonasan
PawanMuktasan
Dhanurasan
Ashwasanchalanasan
Uttanasan
Matsyendrasan
Natarajasan
Ushtrasan
Chakrasana
Bhujangasan
Dhanurasan
Sarvangasan
Halasan
Sinhasan
Marjarasan
Matsyasan
Vajrasan
Adhomukhshwanasan
JanuShirishasan
Padmasan
Garudasan
Shashankasan
Vrkshasan
Uttanasan
Shirishasan
Vrshikasan
Padmasanaa
Mudra
Ganesh Yoni Kali Padma Gyan Hakini Crownc



Surya Namaskar:

Starting Mantra Meaning

॥ ध्येयः सदा सवित्र मंड​ल मध्यवर्ती नारायण सरसिजा सनसन्नि विष्टः

केयूरवान मकरकुंडल​वान किरीटी हारी हिरण्मय वपुर धृतशंख चक्रः ॥

One should meditate on the form of Lord Narayana situated in the orb of the Sun. He is seated on a Lotus, with golden bracelets, crown, shark earrings; He has golden complexion, and holds the Shankha and Chakra in his hands.



-Surya Namaskar Yoga Mantra,
Meaning & Bijakshar Mantra:

There are certain chakras corresponding to each asana. Attention is being brought to them when performing Surya Namaskara. It’s recommended to synchronize postures, breath, mantras and bring attention to certain chakras when performing Surya Namaskara. It needs complete devotion. It is suggested to give Surya Namaskara an urgent place in your daily routine. And like the daily rising of the sun. Surya Namaskara is indeed a daily routine.

Mantra Meaning
Salutations to the one who:
Bijakshar Mantra

Om Mitraya Namah
Om Ravaye Namah
Om Suryaya Namah
Om Bhanave Namah
Om Khagaya Namah
Om Pushne Namah
Om Hiranyagarbhaya Namah
Om Marichaye Namah
Om Adityaya Namah
Om Savitre Namah
Om Arkaya Namah
Om Bhaskaraya Namah

is friendly (Mitraya) to all
shining or radiant (Ravaye) one
dispels darkness (Surya meaning light)
illuminates (Bhanave)
is all pervading (Khagaya)
provides nourishment (Pushne) in the form of energy
shines in a golden colour (Hiranyagarbhaya)
gives light with infinite rays (Marichaye)
is the son of Aditi (Adityaya), the divine cosmic mother
is responsible for life (Savitre)
is worthy of praise and glory (Arkaya)
responsible for the cosmic illumination (Bhaskaraya).

Om Hram Mitraya Namah
Om Hrim Ravaye Namah
Om Hroom Suryaya Namah
Om Hraim Bhanave Namah
Om Hraum Khagaya Namah
Om Hrah Pushne Namah
Om Hram Hiranyagarbhaya Namah
Om Hrim Marichaye Namah
Om Hroom Adityaya Namah
Om Hraim Savitre Namah
Om Hraum Arkaya Namah
Om Hrah Bhaskaraya Namah



Ending Mantra Meaning
॥ आदित्यस्य नमस्कारान् ये कुर्वन्ति दिने दिने
आयुः प्रज्ञा बलं वीर्यम् तेजस्तेशान् च जायते ॥
Those who performs Suryanamaskara daily is untouched by poverty for his thousand lifetimes. O Lord Sun , Salutation to you . Please protect me from all ill effects that fate may have in store for me

Surya Mantra: Om Hrang Hring Hrong Sah Suryay Namah
सूर्य मंत्र: ऊँ ह्रां ह्रीं ह्रौं सः सूर्याय नमः।


Beej Mantra: Ram.
Color: Yellow
Related deity: Lord Sun
Related Planet: Surya (Sun)




Shanti Mantra:

Shanti Mantra In English Meaning

ॐ सर्वे भवन्तु सुखिनः सर्वे सन्तु निरामयाः ।
सर्वे भद्राणि पश्यन्तु मा कश्चिद्दुःखभाग्भवेत् ।
ॐ शान्तिः शान्तिः शान्तिः ॥

Om Sarve Bhavantu Sukhinah, Sarve Santu Niraamayaah |
Sarve Bhadraanni Pashyantu, Maa Kashchid-Duhkha-Bhaag-Bhavet |
Om Shaantih Shaantih Shaantih ||
Om, May All become Happy, May All be Healthy (Free from Illness), May All See what is Auspicious, May no one Suffer in any way .
Om Peace, Peace, Peace.        
ॐ असतो मा सद्गमय ।
तमसो मा ज्योतिर्गमय ।
मृत्योर्मा अमृतं गमय ।
ॐ शान्तिः शान्तिः शान्तिः ॥
Om Asato Maa Sad-Gamaya |
Tamaso Maa Jyotir-Gamaya |
Mrtyor-Maa Amrtam Gamaya |
Om Shaantih Shaantih Shaanti ||
Lead us from the unreal to the real, Lead us from darkness to light, Lead us from death to immortality.
Om Peace, Peace, Peace.

ॐ पूर्णमदः पूर्णमिदम् पूर्णात् पूर्णमुदच्यते |
पूर्णस्य पूर्णमादाय पूर्णमेवावशिष्यते ||
ॐ शान्तिः शान्तिः शान्तिः || 
Oṃ pūrṇam adaḥ pūrṇam idam pūrṇāt pūrṇamudacyate
pūrṇasya pūrṇamādāya pūrṇam evāvaśiṣyate
Oṃ śāntiḥ śāntiḥ śāntiḥ
Om! That is infinite (Man), and this (universe) is infinite. The infinite proceeds from the infinite.
(Then) taking the infinitude of the infinite (universe),
It remains as the infinite (Brahman) alone.
Om! Peace! Peace! Peace!
ॐ सह नाववतु |
सह नौ भुनक्तु |
सह वीर्यं करवावहै |
तेजस्विनावधीतमस्तु मा विद्विषावहै॥
ॐ शान्तिः शान्तिः शान्तिः॥
Oṃ saha nāv avatu
saha nau bhunaktu
saha vīryaṃ karavāvahai
tejasvi nāv adhītam astu
mā vidviṣāvahai |
Om śāntiḥ śāntiḥ śāntiḥ ||
Om! May God protect us both together;
May God nourish us both together;
May we work conjointly with great energy;
May our study be vigorous and effective,
and may we not mutually dispute (or may we not hate any);
Om! Let there be peace in me! Let there be peace in my environment! Let there be peace in the forces that act on me!
कराग्रे वसते लक्ष्मि:
करमध्ये सरस्वति
करमूले तु गोविन्द:
प्रभाते करदर्शनम्
Karaagre Vasate Lakshmi Karamadhye Sarasvati, Karamuule Tu Govinda Prabhaate KaradarshanamThe front part of the hands (the finger tips) is credited to Goddess Lakshmi, the Goddess of wealth. The middle part or palm is credited to Goddess Saraswati, the Goddess of learning and the root (the part of hand near the wrist) to Govinda. So, every morning, one should have a reverent look at one's hand which represents sincere labor.
समुद्रवसने देवि पर्वतस्तनमण्डले ।
विष्णुपत्नि नमस्तुभ्यं पादस्पर्शं क्षमस्वमे ॥
Samudra-Vasane Devi Parvata-Stana-Mannddale |
Vissnnu-Patni Namas-Tubhyam Paada-Sparsham Kssamasva-Me ||
(Oh Mother Earth) O Devi, You Who have the Ocean as Your Garments, and Mountains as Your Bosom,
O Consort of Lord Vishnu, Salutations to You; Please Forgive my Touch of the Feet (on Earth, which is Your Holy Body).
गङ्गे च यमुने चैव गोदावरि सरस्वति ।
नर्मदे सिन्धु कावेरि जलेऽस्मिन् संनिधिं कुरु ॥
Gangge Cha Yamune Chaiva Godaavari Sarasvati |
Narmade Sindhu Kaaveri Jale-[A]smin Sannidhim Kuru ||
 O Holy Rivers Ganga and Yamuna, and also Godavari and Saraswati,
 O Holy Rivers Narmada, Sindhu and Kaveri; Please be Present in this Water (and make it Holy).
शुभं करोति कल्याणमारोग्यं धनसंपदा ।
शत्रुबुद्धिविनाशाय दीपज्योतिर्नमोऽस्तुते ॥
Shubham Karoti Kalyaannam-Aarogyam Dhana-Sampadaa |
Shatru-Buddhi-Vinaashaaya Diipa-Jyotir-Namostute ||
(Salutations to the Light of the Lamp) Which Brings Auspiciousness, Health and Prosperity,
2: Which Destroys Inimical Feelings; Salutations to the Light of the Lamp.

General instructions:

-Consult with your doctor if you have any medical condition before practicing yoga.
-Morning time is bext to start. Stomach should be empty or atleast after 1-2 hours of food intake is good time. 
-All asanas should be done with calm and composed condition. Try not to elevate your heart bits.
-You should feel happy while practicing the asana's and it shouldnt be painful.
-Practicing asanas regularly at routine time. Regular prctice will benefits your body,mind and overall lifestyle.


Note: Information published here is for reference purpose only. We recommend proper guidence should be taken from the trained authority for practicing these practices. The purpose of these listing/detailing here is for quick check. Visitor of this page can follow these practices after learning from trained teacher in this field. We have collected these information from various internet sources for selected practictioners reference only. 



Home | Trekking | Climbing | Mountaineering | Cycling | Marathon | Exercise | Yoga