UNIT 4 INTRODUCTION TO YOGA

AND YOGIC PRACTICES

Structure
4.1 Introduction
4.2 Objectives
4.3 Philosophy of Yoga and its Role in Well-being
4.4 Yoga and Meditation
4.5 Yoga to Live in Peace and Harmony with One’s Surroundings
4.6 Use of Yoga in Different Contexts
4.7 Let Us Sum Up
4.8 Unit-End Activities
4.9 Answers to Check Your Progress
4.10 Suggested Readings

4.1 INTRODUCTION
Human beings are social beings and love to make moves, sounds and noises.
Nature has a lot to offer to us. We are surrounded by living and non-living
matter which helps us to be alive and to survive. We need various skills to
survive successfully and being intellectuals, we are so blessed to work on
our ideas and for the betterment and development of the society. Yoga
practitioners have evolved various postures and moves out of the nature
which help in the development of an individual. The understanding of Yoga
will enhance the professional capacities of B. Ed. students in the field of
education.
Teacher acts as a facilitator for the students. As a practising teacher you will
understand the importance of self-realisation, knowing one’s capabilities and
curiosity to always learn more, so as to fulfil the requirement of the
challenging teaching profession. Regular practice of yogic asanas and
meditation will provide you a ground to achieve self-realisation, physical
strength, emotional stability, social adjustability and strong intellect which
will ultimately add to the professional growth. After going through this Unit,
you will be able to understand the meaning of the term ‘YOGA’ and its
benefits. The use of yoga in different contexts will help you in developing
a mutual relationship with your surroundings. This will also help in your
well-being as well as self and professional development.

4.2 OBJECTIVES
After reading this Unit, you should be able to:
 explain the concept of yoga in the contemporary context as well as for
personal growth and development;
 reflect on one’s capabilities and ways to enhance them so as to utilise
the same in a better way;
 develop physically, mentally, socially, emotionally and spiritually;
5
Self and Yoga  use the benefits of yogic practices in different contexts in day-to-day
life; and
 enhance self-realisation to successfully survive in the competitive world
with optimum use of one’s professional capabilities.

4.3 PHILOSOPHY OF YOGA AND ITS ROLE

IN WELL-BEING
Before moving to the role of yoga in well-being or fitness or health of a
person, we need to understand the meaning of the term ‘Yoga’. What is
yoga? from where this concept has been taken? from where it has originated?
Then only one can move towards the understanding of its importance.
The word ‘Yoga’ has originally been derived from the Sanskrit word ‘yuj’
which means ‘to unite’ or ‘to join’. The union of body, mind and soul. In
Hathyoga, the ultimate aim of yoga and yogic practices has been derived as
‘intergration of personlity’ at the highest level. There are various
misconceptions attached as far as yoga is concerned. For some, Yoga is mere
performing asanas but it is much deeper than that. It includes the practices
of yama, niyama, asana, pranayama, pratyahara, kriya and meditation. It is
a great tool to keep oneself physically fit, mentally sound, socially adjustable,
and emotionally balanced and it also prepares ground for the spiritual
development of an individual.
Yoga has been considered to have its roots in India thousands of years ago.
The fossil remains of Indus Valley Civilisation indicate that yoga was prevalent
in ancient India. The systematic philosophical reference of yoga is found in
Maharishi Patanjali’s Yoga Sutra. Patanjali gave a frame to yoga and after
that many yogis and researchers contributed and continuing to find out the
ways towards its development.
The Bhagavad Gita (the song of Divine) is a Sanskrit text from the Bhishma
Parva of the Mahabharata epic. The Bhagavad Gita comprises of eighteen
chapters. The text is in the form of a conversation between Krishna and
Arjuna. It is on the battlefield of Kurukshetra, just prior to the start of the
war. Krishna explains to Arjuna his duties as a warrior while responding
Arjuna’s moral dilemma and elaborates different Yogic and Vedantic
philosophies with different examples and analogies. In particular, the following
three types of Yoga have been emphasised by the commentators on the
Bhagavad Gita:
 Bhakti Yoga (Yoga of Devotion) is summed up as a mode of worship,
which consists of unending and loving remembrance of God.
 Karma Yoga/ ‘Nishkam-Karma yoga’ (Yoga of Selfless Action), where
actions are done without attachment to the results. It is emphasised by
many as the ideal path to realise the self.
 Jnana Yoga (Yoga of Self-transcending Knowledge) is a path to gain the
true knowledge about the ‘self’.
Nowadays, Yoga which originated in India, has spread all over the world.
World has realised the benefits of yoga to a great extent. Yoga is an invaluable
gift of ancient Indian tradition. It embodies unity of mind and body; thought
and action; restraint and fulfilment; harmony between man and nature and
a holistic approach to health and well-being. Yoga is not about exercise but
6 to discover the sense of oneness with ourselves, the world and nature. By
changing our lifestyle and creating consciousness, it can help us to deal with Introduction to Yoga and
climate change. Let us work towards adopting an International Yoga Day, Yogic Practices
Recognising the benefits and inherent potential of yoga, on December 11,
2014, the 193 member United Nations General Assembly (UNGA) approved
the proposal by consensus with a record 177 co-sponsoring countries, a
resolution to observe 21 June as “International Day of Yoga”. In its resolution,
the UNGA recognised that Yoga provides a holistic approach to health,
fitness and well-being and wider dissemination of information about the
benefits of practising Yoga for health of the world population. Yoga also
brings harmony in all spheres of life and thus, is known for disease prevention,
health promotion and management of many modern lifestyle related disorders.
Over a long period of time many yogis, philosophers and scholars such as
Patanjali, Gandhiji, Sri Aurobindo and various others have accepted yoga as
a tool for self-realisation. Gandhiji’s morality is purely grounded on the
realisation of the actual self (atman), which includes identification with life
which is, according to him, impossible without self-purification. The first
step towards self-purification is self-analysis and the second is subjective
moral purification. Awareness of one’s own motives precedes the possibility
of choice between motives and goals. Self-analysis and self-purification may
become more intense through fasting and prayer, says Gandhiji in the light
of his own experiences.
Yoga education helps the students in self-discipline and self-control, leading
to immense amount of awareness, concentration and higher level of
consciousness. Briefly the aims and objectives of Yoga Education are to
enable the students to:
1) have good fitness;
2) practice mental health;
3) possess emotional stability;
4) integrate moral and spiritual values; and
5) attain higher level of consciousness for oneself and the surroundings.
All these objectives could be dealt in an integrated manner to attain overall
wellness.

Now in the contemporary times, everybody has conviction about yoga

practices towards the preservation, maintenance and promotion of health.
Yoga has spread all over the world by the teachings of great personalities
like Swami Shivananda, Shri T. Krishnamacharya, Swami Kuvalayananda,
Shri Yogendara, Swami Rama, Sri Aurobindo, Maharshi Mahesh Yogi,
Acharya Rajanish, Pattabhijois, BKS. Iyengar, and Swami Satyananda
Sarasvati. These different philosophies, traditions, lineages and Guru-
shishya paramparas of Yoga lead to the emergence of different traditional
Schools of Yoga e.g. Jnana-yoga, Bhakti-yoga, Karma-yoga, Dhyana-
yoga, Patanjalayoga, Kundalini-yoga, Hatha-yoga, Mantra-yoga, Laya-
yoga, Raja-yoga, Jainyoga, Bouddha-yoga etc. Each school has its own
principles and practices leading to ultimate aim and objectives of Yoga.

ACTIVITY 1
 Arranging visits of learners to Yoga Institutions: Visits to different
Yoga institutions will give a chance to the learner to experience
hands-on learning. Learners will be able to realise the atmosphere,
ethos, culture and sense of yogic practices.
7
Self and Yoga
Check Your Progress 1
1. What do you understand by the term Yoga? Elucidate the eight
elements of Yoga.
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4.4 YOGA AND MEDITATION

In this section, the classical approach to Meditation (Dhyana) has been
discussed. Bhagavad Gita and Patanjali Yoga Sutra should be referred to get
the real sense of Dhyana, so as to understand its cognitive behavioural
model of relaxation and the yoga meditation. Certain therapeutic features of
Dhyana, as well as, general instructions, to be followed by the aspirants of
Dhyana are also to be discussed. Finally, a model meditation technique has
to be presented for the beginners in Yoga meditation.
Dhyana being the seventh limb in Patanjali Astanga Yoga, has been defined
as, “A continuous and unbroken flow of consciousness. In the state of Dhyana,
consciousness becomes all-encompassing and thereby our basic need of
knowledge is fulfilled. This state, signifying non-judgemental and non-reactive
awareness, remains transcendental. According to Bhagavad Gita, in such a
yoga state, all miseries are vanished and the yogic joy effuses forth, the
perfect psycho-physiologically balanced state.

8 Fig. 4.1: Practice of Meditation

Guidelines for the Practice of Meditation: Introduction to Yoga and
Yogic Practices
 Practice of asana and pranayama will help in developing ability to sit
in one comfortable position for a considerable period of time in
meditation.
 Select a peaceful, calm and quiet place for the practice of meditation.
 Allow your eyes to get closed gently so as to enter into an inner awareness
of self.
 A meditative practice invites many thoughts, memories, emotions and
ideas on the surface of mind. Try and remain nonreactive to them.
 As you continue with this process for sometime, you may feel an abstract
and a non-specific awareness of the whole body. Now continue with the
whole body awareness. In case you are not been able to settle your
thought process for further body awareness go back to the breathing
awareness, try and continue the process.
 In the beginning, it is generally difficult to observe the breath. If mind
wanders, do not feel guilty. Slowly but firmly bring your attention to
your breath.
Benefits of meditation

SUPER MIND HEALTHY BODY

 Increases mental strength  Improves immune system
and focus and energy level
 Increases memory retention  Improves breathing and heart rates
and recall
 Better cognitive skills and  Reduces blood pressure
creative thinking
 Better decision making and  More longevity
problem-solving
 Better information processing  Lessens heart and brain problems
 Helps ignore distractions  Lessens premenstrual and
menopause disorders

Many researches have shown very positive results for the growth and
development of an individual by practising meditation. Benefits of meditation
related to quality of life are as follows:
Increased intelligence – Scientific studies have shown that meditation
improves the practitioner’s cognitive and intellectual abilities. This effect of
‘becoming smarter’ has been demonstrated by different types of intelligence
tests. A study by Dixon et al titled “Accelerating Cognitive and Self-
Development: Longitudinal studies with preschool and Elementary School
Children” was published in Journal of Social Behavior & Personality in
2005. It was a six-month study with 37 experimental and 29 controls and
reported increases in principal components of psychological differentiation
and general intelligence in experimental, co varying for pre-test and control 9
Self and Yoga variables. Secondly, a 45-week study with 25 experimental and 25 controls
found increases in principal components of self-concept, analytical ability,
and general intellectual performance among experimental participants
(analysis of covariance). These techniques appear to accelerate the natural
developmental consolidation of awareness at a deeper level-the thinking
level versus the perceptual level-and may be important adjuncts to current
educational interventions.
 Benefits for students – Regular meditation raises school performance
(higher academic achievement, less absenteeism, better graduation rates),
and that goes for all school levels from kindergarten to college.
 Work efficiency – Research has shown reduction in the stress levels and
better decision making. This, in turn, leads to higher efficiency at work
place in both small and big organisations.
 Creativity & problem-solving meditation – Leads to higher brain
integration, which in turn sets the basis for mental alertness, original
thought and creative problem-solving skills.
 Consciousness enlightenment – Whereas ordinary human experience
is limited to three states of consciousness (wake, asleep, in deep sleep),
one of the benefits of regular meditation practice is access to fourth
more refined levels of being.
 Positive emotions and well-being – Research shows that meditation
practitioners have 5 times greater clarified gamma output (positive
feelings like love, happiness; well-being).
 Good personal relationships – Three months of Transcendental
Meditation practice brings significant improvement in professional and
personal relationships, based on increased happiness and reduced stress.
 Marital relations – Study measuring long-term marital happiness with
Locke’s Adjustment Inventory. Subjects in the TM group showed
significantly greater marital satisfaction.
 Life expectancy – Mortality rates from various fatal heart conditions
were cut by 48% with regular practice of meditation was found in a key
study with patients suffering from cardiovascular disease.
 Brain coherence benefit of meditation – Meditation leads to increased
frontal coherence — that is, more harmonious and efficient brain activity
— as measured during various computer tasks and eyes-closed rest.
 Good sleep – Lower levels of stress mean better sleep. Taking up
meditation regularly, at least twice a day, is a natural home remedy
against chronic insomnia (sleeplessness).
 Glowing skin – Keeping the hormonal levels well balanced and cutting
radically down on daily stress leads, among other good things, to beautiful
skin and radiantly beautiful looks.
 Stress and anxiety relief – Arguably the single biggest benefit of
meditation is a more balanced nervous system and hormonal levels
which eliminate any excessive flight-or-fight responses by our body. In
other words, meditation has been shown to naturally lead to a calmer
10 life.
 Heart diseases and ailments – Improved functional capacity for patients Introduction to Yoga and
with various heart conditions / heart failure. Risk of heart disease cut Yogic Practices
by 30%; mortality from stroke decreases by 48%.

 Normalised blood pressure – Another crucial benefit of meditation is

that it reduces blood pressure on an average by 7 mm/Hg. It also thus
reduces such conditions as heart attack, aneurysm, artery damage, kidney
failure etc.

 Immune system – Regular Transcendental Meditation practice

strengthens the body’s ability to resist disease by boosting immune cells
fighting against viruses, bacteria and toxins.

 Slower ageing — Telomeres, the all-important chromosome endings

which keep your cells fresh and healthy, have recently been shown to
get a boost from regular meditation practice. This results in longer life
and lower risk of falling prey to various ailments.

 Cancer patients’ care – Transcendental Meditation and yoga practice

are considered the most helpful of all available non-invasive therapies
for supportive care of cancer patients.

 Autism spectrum disorders – Learning to let the mind calm down in a

natural, easy-to-do way helps in growing from frequent temper tantrums
into a happy, well-adjusted personality.

 Treatment for quitting alcohol, nicotine and drug addiction –

Meditation significantly reduces addiction to and use of alcohol, cigarettes
and drugs. With regular practice, the abstinence strengthens naturally.

 Depression & burnout – An interesting study with teachers confirmed

that meditation significantly decreases work-related stress, burnout states,
and various depressive symptoms.

 Eating disorders – Research shows that benefits of meditation include

more effective recovery from food addiction, due to lower stress levels.
Binge eating, as any other kind of addiction, is largely triggered by
stress.

ACTIVITY 2
Start Practising ‘Meditation’ regularly. Do you feel any change in
yourself? Notice the gradual behavioural changes within yourself.

Check Your Progress 2

You may want to pause here and reflect upon various benefits of yogic
practices in light of following aspects:
1. Physical development
2. Mental development
3. Social development
4. Emotional development
5. Spiritual development
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Self and Yoga
4.5 YOGA TO LIVE IN PEACE AND
HARMONY WITH ONE’S SURROUNDINGS
Is there any difference between the modern and traditional lifestyles of living?
This stimulus can be very useful to enlighten the mind of the students to
think of the lifestyle patterns and that can be linked with the modern lifestyle
disorders. One can easily relate this with their own experiences as they can
be given an activity to compare experiences of different generations at their
home.
“Yogic lifestyle alone would endow us with equanimity amidst all types of
dissonance in our life and would make all our endeavours creative and
skilful”
-Bhagavad Gita
All substances are made up of five Mahabhutas. The body is also composed
of five Mahabhutas

Fig. 4.2: Five Mahabhutas present in all substances

 Those derived from Akasha (Ether) are sound, auditory organ, lightness,
subtleness and distinction;
 Those derived from Vayu (Air) are touch, tactile organ, roughness,
impulsion, shaping of dhatus and physical activities;
 Those derived from Agni (Fire) are vision, visual organ, light, digestion
and heat;
 Those derived from Jala (Water) are taste, gustatory organ, coldness,
softness, unction and moistening;
 Those derived from Prithvi (Earth) are smell, olfactory organ, heaviness,
stability and mass.
One needs to deal with all the elements in harmony so as to keep ourselves
fit and survive successfully in this ever changing outer world. Every day we
realise that things around us are changing. This world is moving at a faster
rate than before. This is mostly due to the fact that science and technology
are making tremendous progress in each and everything that surrounds us in
the materialistic world. Undoubtedly this change is knowingly or unknowingly
disturbs the natural sphere around us. For a successful survival one needs to
12 maintain the balance between the outer environment and the inner self.
 Introduction to Yoga and
You do not have to worry about Nature because Nature is an intelligent Yogic Practices
force which takes care of itself. If man does not protect Nature but
destroys it, Nature will punish him.
—Swami Satyananda Saraswati

There is so much talk today about environmental protection and pollution,

but how about the care and protection of our own inner physical, emotional,
mental, psychic and spiritual environment? May be it is that which should
be our concern now. How can we prevent the inevitable punishment which
nature is on the verge of bestowing upon us for our constant misuse and
abuse of her? As Swami Satyananda says, Nature can take care of herself,
but how can we protect (and accept) our own nature, our own inner
environment? How can we protect our own inner world from the chaos
which is happening within as well as around us? How can we save ourselves
from the inner environmental dangers of disturbed emotions, unruly passions
and negative, aggressive thinking as well as saving our external environment?
For even if we are presented today with the most perfect of natural
environments imaginable in which to live, due to the state of our inner
environment we would not be able to enjoy or appreciate it.
First we have to understand that the world is a projection of our own minds,
which the external environment is only a reflection of the environment
within our own selves, and that nature is all out of balance because our
minds, emotions and nature are out of sync. We have lost control of the
mind due to lack of right thinking and right acting in relation to ourselves,
to the environment and to others. May be this is the time we start taking
responsibility for this inner environment of ours rather than seeking outside
for environmental solutions, because society and the world cannot be changed
unless we first change and upgrade the quality of our own thinking patterns,
emotional responses and consciousness. The mental and emotional pollution
within us is a greater hazard than any external pollution, and it has to be
cleaned up first. To bring about this change, to restore our own inner balance
and to harmonise the inner and outer worlds is the work of yogic science.
Only yoga can successfully re-educate the twenty-first century mind and
reveal the deeper qualities of peace, love, tolerance, acceptance and
understanding which have become buried deep underneath the debris of
selfishness and desire. Yoga means a complete life, both inner and outer. It
means a life of opening up to oneself, to others, to the environment and to
the cosmos. It brings the unruly mind and emotions back under our control
and restores peace, poise and tranquillity to our inner world, thus deepening
our understanding of, and relationship to, not only ourselves but also to
nature and the world around us. Yoga elevates our consciousness, re-unites
us with our own lost selves and also with our estranged surroundings. Through
yoga we can rediscover our centre of balance, and then our whole angle of
vision will change. With this new vision, this transformed consciousness, we
can set about solving the pollution problems of both the internal and external
worlds.
When we practice yoga our body, mind and emotions become more refined
and subtle. Our whole way of acting and thinking changes and begins to
undergo a transformation. We then begin to feel the environment as a part
of our own selves, and therefore worthy of love and respect; if something
is wrong outside we will very quickly feel it within ourselves due to the 13
Self and Yoga heightened awareness which yoga provides. Conversely, if the environment
is sick and depleted, we will also become sick and depleted. Yoga helps us
develop an inner wholeness and integrity which is then projected outwards
to the other parts of the whole of which we are only a minute fraction.
Through yoga we realise that it is our duty and responsibility to look after
the two gifts we have been given, namely, the environmental complex upon
which we depend for our survival, and the body-mind complex in which we
live. How do we look after this body-mind complex? How does the yogic
catalyst work? What is this transforming process? Let us start at the gross
level by considering the role which is played by the food we eat.
A balanced mind, a yogic mind, is a sattavic or pure mind which thinks and
acts positively, creatively and compassionately, and to attain this a sattavic
diet is absolutely necessary. Food has a tremendous influence on our mind.
It forms the mind as well as the body. The mind is made from the subtlest
portion of food. If the food we eat is impure then our mind and thinking will
be impure also. Thought is supplied to us by food; if the food is pure our
thoughts will also be pure. When we bring yoga into our lives we bring in
precious relaxation, and when we eat with a relaxed body and mind, with
gratitude for what nature has provided for us, the food is able to nourish our
more subtle bodies or koshas. And if we chant a few mantras before eating,
we energise, not only ourselves and the food, but the environment also.
The yogi always prefers a sattavic vegetarian diet because it increases vitality,
vigour and good health, and results in a healthy body and calm mind. Such
sattavic foods are barley, wheat, cereals, milk, honey, almonds, butter, cheese,
tomatoes, dates, fruits, honey and sugar candy – all the natural and wholesome
products of a pure environment. Nature is without the tension, worry, hang-
ups and ambition of which we are all full; she just exists in her own joyful
acceptance of life. It is therefore beautiful and reassuring to know that her
products, which vibrate with the joyful energy of being, can vibrate within
us also to give us the joy of well-being and a more sattavic mind.
Meat is not prohibited by yoga, but it is highly rajasic, and causes many
diseases like TB, cancer, kidney disease, etc., excites the mind and emotions,
and makes them restless and unsteady by setting up discordant, rajasic
vibrations in the physical body. The yogic process is meant to eliminate the
gross animalistic tendencies from the mind and personality, and a non-
vegetarian diet is a great hindrance to this, whereas a simple sattavic diet
helps to refine our body-mind complex and, consequently, our nature. All
the great saints and yogis lived on a yogic diet. Swami Sivananda says, “A
vegetarian diet can produce supreme powers of both body and mind and is
highly conducive to divine contemplation and the practice of yoga.” Of
course, he was not including the pesticides and artificial processes for
increasing yield and growth which are employed today.
A very important environmental point is that a non-vegetarian diet involves
the cruel taking of innocent life, which the peaceful and sympathetic yogic
mind cannot accept. Instead of killing and mistreating animals we can learn
from them by living nearer to, and observing how they interact with, the
environment. Animals are closer to nature and the divine than we are. There
is a very beautiful quote in the Bible concerning animals which illustrates
this and shows the insight ancient cultures had into the environment and also
14 into themselves: “Ask the beasts to teach you; the birds of the air to tell you
and the fish of the sea to guide you. For which among them does not know Introduction to Yoga and
that behind everything is the hand of God?” (Job 12, 7–9). Yogic Practices

Animals follow nature’s laws and rhythms with perfect acceptance, eating
the right amount of the right food at the right time, rising and sleeping with
the sun, mating only at the fixed times, and taking from the environment
only that which is necessary for their daily need. The yogic-minded person
does the same. To quote Swami Satyananda, “Animals do not have to practice
japa, kirtan, asana, pranayama, nauli, basti and other yogas, but you violate
the laws of nature, and in order to compensate for that you practise yoga.”
And most people start yoga with the practice of asana.
Yoga is an alchemical process which refines all that is animalistic in us, and
transmutes the base metal of our vasana or cravings into the pure sattavic
gold of divinity. But before we become divine we first have to become truly
human, and this we can do with the help of yoga. Of course, the yogic
process is slow, but it is sure, and we have to start at a point which is simple,
easily available, and open to all. This point is asana or yogic postures.
Yogasanas, which are designed to bring our inner environment back into
alignment, are taken from the natural external environment, from the animals.
They were devised by the rishis and yogis who lived peacefully amongst the
animals in the jungle and who were therefore able to observe and monitor
their movements at first hand.
The rishis understood the effects of a particular position on the mind and
body, and how the hormonal secretions could be stimulated and controlled
by it. They saw how animals live in harmony with their environment and
with their own bodies, and that through the practice of yogasanas the human
animal can do the same. As a result of their observations they were able to
devise certain postures which influence the various glands and hormones in
the human body, with a view to bringing about a balance in the body-mind
complex and speeding up the evolutionary process. Take out time to do the
following activities.

ACTIVITY 3
 Observe the nature and find out the disturbances made by man to the
nature.
 Observe a novice and an a expert yoga practitioner and record their
adjustments in their outer evironments. What difference to you notice?

Check Your Progress 3

Reflect on the following:
“Yoga helps in creating equilibrium between inner and outer world”.
Justify this statement in light of the facts given in the above section and
you can add your experiences through observations. Justify this statement
citing your own experiences.
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Self and Yoga
4.6 USE OF YOGA IN DIFFERENT CONTEXTS
When we practice yoga, we often focus on technique alone. Techniques
form the content of yoga; they create the body of the science and the
philosophy. However, it is also important to remember the context of yoga.
Yoga is contextualised by its aim, the environment in which it was originally
developed, and the environment in which it is now being practised. Knowing
context allows us to adapt the form of yoga with intelligence and an
understanding of what we are doing. We can employ intelligent and creative
flexibility to modify the practice to meet the needs of the moment while also
fulfilling the aims of yoga.
Context is very important. Without context, we can never really master yoga
or any other art or science. For example, an artist learns all the classic
principles of their art form before learning to improvise and find true creativity.
Without training in the classical skills of their art as well as understanding
how their art has developed, there is no ground on which artists can base
their creativity. Most of the great masters have developed their mastery in
this way: by first learning the context.
Practising techniques with an understanding of context takes our yoga practice
to higher level. One side effect of understanding context is that we develop
a sense of being linked to a greater and deeper purpose. The highest aim of
yoga is the awakening of consciousness, and ultimately it is this aim which
contextualises all practices. Holistic health and profound inner happiness are
side effects of practising yoga with this aim in mind.
Contextualising yoga: the six philosophies
One of the best ways to contextualise yoga is to understand the environment
in which it developed. Yoga has always been thought of as one part of a
process of self-development. It is one of six allied philosophical systems
that support each other and create a mega-philosophical system called the
shad darshan, the six philosophies.
The word for philosophy in Sanskrit is ‘darshana’, from the root drsh, which
means ‘to view or look at, contemplate, comprehend, and see by divine
intuition’. Darshana translates as ‘seeing, looking at, knowing, observing,
noticing, becoming visible or known, doctrine, a philosophical system’. The
term darshana implies that one looks at life and sees the truth; we see things
as they are. Yoga teaches us to see life more clearly, to examine the body-
mind and behaviours with greater awareness.
Yoga is one of the six major darshanas, or philosophical and cosmological
systems, of India. These systems are:
Vaisheshika (scientific observation), formulated by Kanada
Nyaya (logic), formulated by Gotama
Samkhya (cosmology), formulated by Kapila
Yoga (introspection), formulated by Patanjali
Mimamsa (profound intuition), formulated by Jaimini
Vedanta (the end of the Vedas), formulated by Badarayana
16
Of these six philosophies, the two most important philosophies for the yogi Introduction to Yoga and
are Samkhya and Vedanta. Samkhya provides knowledge of the components Yogic Practices
of the body-mind and was a strong influence on Patanjali. Vedanta gives us
an understanding of the ultimate attainments possible through yoga practice.
A good synthesis of all these philosophical systems can be found in the
Bhagavad Gita, in which Krishna teaches Arjuna yoga and how to live his
life from within the highest yogic vision.
So when we practise yoga techniques – the content of yoga – we need to
remember that what we are learning is part of a bigger whole, that there is
much more to life than we can see or experience with a limited perception.
We need to remember the context in which yoga has developed and that
yoga practised in modern times is very different to the yoga practised in
times gone by. At the same time, we need to remember that the ultimate aim
of all practice is higher awareness and a vision of Truth.
Yoga can mean different things to different people. For many it is a way to
lead a peaceful life. For others it is a way to keep the body free from
different ailments and disorders. For some it involves the practice of relaxation
through meditation. However, according to the theory of yoga, its ultimate
aim is to unfold our hidden qualities and awakening our dormant faculties.
Time to time the concept has been changed and the users are modifying it
as per their own needs keeping in mind the importance of yoga and its
benefits.
The importance of yoga and yogic practices has been accepted worldwide
and the interdisciplinary approach is being used to get the maximum outcome
for betterment of the individual by teachers, coaches, athletes, physical-
educationists, medical practitioners, lawyers, defence personnel, managers,
field workers etc. This concept can be explained by giving various activities
and assignments to the students where they are made to observe the
relationship of yoga in different contexts.

Check Your Progress 4

On ‘International Yoga Day’, you must have seen in newspapers and
TV that people from all fields whether defence personnel posted in the
fields, office employees, administrators or thousands of school children
in play grounds were seen doing yoga. Was it just a one day affair to
celebrate ‘International Yoga Day’? Or have we understood in a real
sense that yogic practices and meditation do help us in various contexts?
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Self and Yoga
4.7 LET US SUM UP
We started this unit with the introduction and definition of the term Yoga.
After discussing its origin, we next moved to its journey in the contemporary
context. We discussed the utmost benefits of yoga for self-realisation for all
including the practising teachers. We also discussed the importance of yogic
practices and meditation for wholesome development of an individual
considering physical, mental, social, and emotional aspects. In this unit, we
have also studied about the role of Yoga in various contexts. The approach
to Yoga has taken an interdisciplinary shape and continuous work is being
done to get maximum benefits out of this field to facilitate human beings in
various aspects of life whether at personal or professional end.

4.8 UNIT-END ACTIVITIES

At the end of the Unit, reflect on the following questions:
 Make a list of the diseases, disorders and postural deformities and write
down some yogic remedies for all.
 Plan a visit to a wildlife sanctuary to see how animals and nature
coordinate. Reflect on the coordination between the nature and animals
to have a successful survival. (Hint: You will be able to analyse now
that why many of the asanas are named on birds and animals, and also
try to point out what all benefits we get from these types of postures).
 Explain the benefits of meditation for sportpersons in the achievement
of optimum performance. Do yogic practices affect them according to
the game or event? If yes, list the asanas with their benefits in relation
to different types of sports.
 Make a group data for various aspects of physiology to check the
physiological development when indulging in regular practice of Yoga
(Data can be taken every month and changes can be analysed).
Example of data collection:
S.NO. NAME BMI* (1) BMI* (2) BMI* (3)

- - -

- - -

- - -

*BMI- BODY MASS INDEX - It provides the proper height and weight
proportion of an individual (standard chart given below).
(Weight in kilograms)
BMI =
(Height in metres)2
NOTE: The BMI obtained from above procedure can be checked for the
category from the following table. Data can be taken on intervals 1, 2, 3…..
And can be analysed for the development.
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 Introduction to Yoga and
BMI CLASSIFICATION Yogic Practices

<18.5 Underweight

18.5 - 24.9 Normal Weight

25 - 29.9 Overweight

30 - 34.9 Class I Obesity

35 - 39.9 Class II Obesity

>40 Class III Obesity

4.9 ANSWERS TO CHECK YOUR PROGRESS

Check Your Progress 1

Yoga has originated from the word ‘Yuj’ which has its basis in Sanskrit. It
has been explained as the unification of the individual soul with the ultimate
divine power. Patanjali defines Yoga as “checking the impulses of mind”
and gives eight-fold paths or eight steps to achieve this ultimate aim. These
eight elements are as follows:

1. Yama: It can be taken as the type of attitude a yogi should possess

towards others. The yogic ethics should consist of five elements such
as non-violence, non-theft, truthfulness, sexual moderation and
detachment.

2. Niyama: It is the type of behaviour that a yogi should possess towards

oneself. There are five niyamas such as purity, contentment, austerity,
self-study, and surrender.

3. Asanas: They are basically the bodily postures done to enhance the
efficiency of body. Some examples are tadasana, mayurasana, chakrasana
etc.

4. Prayanama: These are basically breathing exercises done to prepare

mind and body to move towards self-realisation. It includes the control
on the inhalation and exhalation patterns of breathing.

5. Pratyahara: It is the state of mind where one gets so involved in one’s

activity that no distractions reach the mind.

6. Dharana: It is the flow where one will be able to get a point focus
(internal or external) concentration.

7. Dhyana: Dhyana is the complete control over body, mind and soul. It
is the stage prior to Samadhi

8. Samadhi: It is the union of the individual soul to the supreme divine

soul and beginning of the divine pleasure.
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Self and Yoga Check Your Progress 2

1. Physical development through yogic practices: Regular practice of

yoga helps in the smooth functioning of the body which causes efficient
performance of an individual. Yogic practices provide speed, strength,
stamina, flexibility and a great neuro-muscular coordination. It improves
the body’s overall physical and physiological capacities.

2. Mental development through yogic practices: Yoga asanas and

meditation helps an individual to develop various mental faculties and
hence improve mental capabilities such as attention, concentration,
arousal, decisiveness, memory etc.

3. Social development through yogic practices: Yogic practices give a

sense of responsibility towards our surroundings. We feel more sensitive
towards the living or non-living things around us. Socialisation is another
significant component that adds to our life through practising yoga. It
gives a capability of smooth social adjustability as it helps in developing
the required elements for the process of an effective socialisation.

4. Emotional development through yogic practices: Regular yogic and

meditation practices help an individual to develop emotional stability.
Expression of feelings such as anger, love, hate, happiness, pain are the
basic instincts of an individual but to express these feelings in a right
manner at an appropriate time is crucial. Yoga provides the proper sense
and control for the expression of our feelings.

5. Spiritual development through yogic practices: Yogic practices such

as Padmasana, Siddhasana and Pranayama are very useful for spiritual
development that brings peace in life. It also provides control over our
thought process, ideas and beliefs. Mind becomes pure and calm which
leads an individual soul to achieve its unification with the divine soul.

Check Your Progress 3

The world is ever changing. Things that surround us put an impact on the
individual. Similarly the inner world, our thoughts, beliefs, ideas, attitude
affect our surroundings. A proper balance between the inner and outer world
is essential. Animals follow Nature’s laws and rhythms with perfect
acceptance, eating the right amount of the right food at the right time, rising
and sleeping with the sun, mating only at the fixed times, and taking from
the environment only that which is necessary for their daily need. The modern
environment has given us a lot of problems as we are going indifferent with
the laws of nature. Modern lifestyle causes many diseases and disorders to
human beings. Regular yogic practices, attaining yogic behaviour towards
others and towards oneself, having sattavic bhojan, paying gratefulness
towards the nature provides our body the power of efficient working, mind
the sense of control and soul the unification to the divine power. This way
our inner body can attain the balance through the outer world with a sense
of respect to the nature and its power.

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Check Your Progress 4 Introduction to Yoga and
Yogic Practices
Yoga develops an individual physically, mentally, socially, emotionally and
spiritually. Yoga has a lot to give to us. Many researches have been conducted
from time to time to find out various benefits of yoga. It gives strength to
body, mind and soul. Researches have also shown that regular practice of
yoga for children helps in improving their academic achievements. Yoga
benefits all irrespective of their age and profession.

4.10 SUGGESTED READINGS

Bhogal, R. S. (2010). Yoga & Mental Health & beyond. Pune: Kaivalyadhama
(ISBN: 818948561X).
MDNIY (2010). Yoga Teacher’s manual for School Teachers. Morarji Desai
National Institute of Yoga (ISBN: 978-81-909659-6-5)
NCERT (2005). National Curriculum Framework (NCF). New Delhi: NCERT.
NCERT (2015). Yoga: A Healthy Way of Living. June 2015.
Patanjali, M. (2010). Yog-Darshan (Yogic Interpretation based on Self-
Realisation). Mumbai: Shree Paramhans Swami Adgadanandji Ashram Trust
(ISBN: 8189308661).
Tahtinen, U. (1979). The Core of Gandhi’s Philosophy. New Delhi: Abhinav
publications.
Udupa, K. N. (2007). Stress and its Management by Yoga. Delhi: Motilal
Banarasidass Publishers (6th Ed.) (8120800524).

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