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In the Yoga Sutras of Patanjali, which is the authoritative
treatise on yoga philosophy and practice, there are eight
parts for realization. These are Yama, Niyama, Asana,
Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.
YAMA consists of right attitudes that one has to
take in one's life, whereas NIYAMA are the rules to
be observed in life which will influence the body as well as
the mind. These will be detailed in later articles in due
course. ASANA have been indicated in my previous article. I
have also recommended PRANAYAMA for cleansing the
body and mind.
In the present western world Yoga means Asanas,
Pranayamas and Meditation and there is no emphasis on
other parts. The first four parts of Ashtanga yoga as
described above are interconnected and if one is practiced,
others will be easy to practice. For example, if one
practices Asanas and Pranayamas one will
automatically gain the effects of Yamas and
Niyamas. Similarly, the latter four parts are also
interconnected as one leads to the other.
ASANAS: There are various Asanas that are in
practice. They are all variations of basic 84 Asanas which
are well described in GHERANDA SAMHITA. The present
day Asanas were not part of the original Yoga practices
prescribed in the earlier stages of the seers. They are part
of Tantra Shastra which is actually a separate science
developed on the body, mind and soul.
Those who are interested in the well-being of the body
and mind and are of young age can practice all these Asanas.
Many Asanas and Pranayamas combined have therapeutic value
which is a separate science in itself. Those who are of
normal health can practice Padmasana, Bhujangasana,
Shalabhasana, Dhanurasana, Paschimothanasana,
Ardhamatsyendrasana, Trikonasana, Tadasana as welll as
Shavasana. If interested in practicing additional asanas
according to one's taste, one can add more. I am not
describing these Asanas as they are already available on a
host of Yoga websites with instructions and pictures.
Heavy Asanas are not recommended for those suffering
chronic diseases. These Asanas are not recommended
especially for those suffering from hypertension. They can
practice the set of Pavanamuktasanas coupled with Marjara
Asana and Akarna Dhanurasana without keeping the breath
inside which is called Kumbhaka. Same principle will apply
to aged ones also. Practice of Asanas is permissible for
those between the ages of 12 and 60 provided they are
normally healthy individuals.
There are various types of Pranayama which also
originally belong to Tantra Shastra. Nadishuddhi Pranayama
is the one mainly mentioned in the original Yoga sutras and
other Pranayamas are Bhramari, Sheetali, Sheetkari, Ujjayi,
Kapalabhati, Moorcha, Plavani, Suryabhedi, Chandrabhedi,
Bastrika and others.
Such Pranayamas are recommended for advanced
practitioners while for normal meditational purposes
Nadisuddhi alone is sufficient. But this practice has to be
improved from the way I have described in previous article
by having retention of breath preferably either inside or
outside or both. This retention is called Kumbhaka. It has
to be practiced by taking breath inside and close both
nostrils and keep the breath inside to a comfortable level
so that exhaling will be smooth. In the initial stages,
exhaling can be sudden. By practicing gradually one will
become an expert. The initial practice of Pranayama can be
started in the ratio of 4 numbers counted by fingers for
inhaling, 4 numbers for retention and 4 numbers for
exhaling. Then increase next week to 4 numbers of inhaling,
6 numbers of retention and 6 numbers for exhaling. Next week
4 numbers inhaling, 8 numbers retention, 6 six numbers
exhaling and in this way, ultimately bring it to 4:16:8
ratio. Thereafter go for 5:20:10 and then 6:24:12. Beyond
this ratio it is not necessary for normal practitioners.
There is no harm if ratio is varied as per capacity. Once
internal retention is practiced and perfected, external
retention should be practiced. The count number should be
half of the internal retention.
IN MEDITATION
Regular practice will make one perfect within six months to
one year. The breath which goes like a serpent will come
under control and the accompanying rash sounds will vanish;
length of the breath will increase and become very minute
and will not be heard even by the practitioner. Body will
become more light, fat will reduce, Obesity will go, mind
becomes calm. Pleasure will be felt and every action done by
one will become without strain. Eyes will become bright and
ears become very sensitive. Better tastes will be felt and
addictions will go. Color will change and face gets uplift
and there are many benefits that come from the Pranayama
practice.
In addition, some Bandhas and Mudras can be practiced
which will also be beneficial. Uddiyana Bandha, Jalandhara
Bandha and Moola Bandha are recommended. One can refer to
various available websites for details. These three are
accessories to Pranayama and hasten the development of mind
purity with the retention and distribution of Prana in the
body.
In sitting for meditation, it is advisable to practice
either Jnana Mudra or Chin Mudra. Jnana Mudra is practiced
in one of the following ways:
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Touch thumb and forefinger together or fold the
forefinger as a zero and touch the root of thumb and
keep the palm downwards on the knees.
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In Chin Mudra Touch thumb and forefinger together or
fold the forefinger as a zero and touch the root of
thumb and keep the palm upwards.
One can also practice Bhairava Mudra by keeping right
palm over the left palm on the lap. Similarly, Yoni Mudra is
a varied form which can be practiced by just crossing all
the fingers and keeping the two little fingers joined and
kept forward.
These Mudras have their own effects on the body as the
magnetic and electrical forces emanate from the tips of the
fingers and when fingers are joined, an electrical circle is
formed inside the body, which is very beneficial. There is
an established scientific formula in yoga as follows:
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