Yoga, Dharma and Life

I took over 4 months’ break from blogging, as I got busy with my work and yoga course. During that period, I switched from a diploma course with 400-hours commitment, the one I started with, to a 200-hours Certification course.

Most people may be more impressed with a diploma-holder than one with just a certificate. This is true in a society where paper qualifications are convenient gauge to one’s ability. Sticking to the course may give me a better chance of getting engaged as a teacher after I finished. Why the change?

I have not lost my interest in Yoga and am still confident in the benefits it can bring to people.  I figured learning and practising yoga would be a journey and not determined by the qualification issued by a school, and I have to be comfortable with how I am spending the limited time.

When the instructors went through philosophical aspect of yoga, I reflected on the purpose of life, the importance of learning what Dharma is and practising it to prepare for life after this – the same reason discovered and mentioned in my story. I hold a different view from what the instructor taught, in terms of the ultimate goal of our individual human evolution, in the course which is to be elaborated in the diploma course curriculum .

As part of Yoga Philosophy module, my final assignment was to submit a discussion paper about Tantra & Yoga, and their relevance to our modern society.  I re-read the book, Introduction to Tantra – Transformation of Desire, by Lama Yeshe, his precious teaching again inspired me. I took reference to this book as well as literature by Yoga scholar, Georg Feuerstein on completion of my assignment.  I had the fortune to obtain a few copies of Lama Yeshe’s book and offered them to my course instructor and a few of my course mates. Hope it offers a beneficial view to what the course instructor had shared.

Completing of this teacher training certification course has been an enriching experience, besides learning the various benefits the yogic exercises can bring to the body, it has given me the opportunity to practise meditation to benefit the mind as well.

The key, I believe, is to incorporate yogic practice into our daily activities, so all of us can reap more benefits. May you progress well in your practice.

Yoga History at a Glance

During the study for my Yoga History exam, I did the timeline chart as reference. Hope it gives you an idea of when some of these great Yoga masters appeared in history and their contribution to Yoga.

 

 

Yoga Psychology – Part 2

Continued from Part 1

We now look at the 2 other biological system:  Hormonal system and Defence System

Hormone Systems: Endocrine glands

Pineal gland is the master gland that influences the pituitary gland to secrete hormones. Many scientists named pituitary gland as the master gland because it is related to many functions of the body: growth (children to teenagers), development of ovaries and testes, kidney, mammary glands, adrenal gland.

Thyroid and parathyroid gland: the level of secretion gives rise to the different characteristic of a person

Level of secretion	Optimum	Under	Over
Characteristics	Self-relianceRational	Lethargic Irrational QuarrelsomeVain Depress	RestlessHyperactive

Thyroid gland is related to metabolism, hyperthyroid means over secretion, hypothyroid means under secretion

Asanas have been developed to regulate the function of gland eg. Hare posture. Pressure on pituitary gland, massage the brain, activate the pituitary to send messages to other glands.

Adrenal glands secrete adrenaline which give the “fight or flight” response, to keep us alert and active. If adrenal gland over secrete it may be taxing for hear and whole system.

Pancreas, both a gland and an organ, facilitate digestion and metabolism. It releases insulin: a hormone to convert glucose to help absorption into blood. Liver releases glucose as and when needed. Disorder of pancreas or liver would lead to medical condition: diabetes as there is over supply of glucose not converted.

Hormones by the Adrenal gland and within the brain

 

 

Balanced hormone secretion depends on the cakra.

What is Cakra?

A cakra is a collection of glands and sub-glands. The controlling point or nucleus of the cakra is situated in the spine where the Ida, Pingula and Sushumna intersect. Prana, life force, flows through the pranic current called nadiis. Where the 3 nadiis intersects a special vibration is created.   This vibration vibrates the area around the cakra, and specifically the glands.

Food, air and sunlight is converted into physical energy. The cakra convert physical energy into psychic energy, and psychic energy into spiritual energy. Therefore the role of cakra is highly important for spiritual development.

The 50 main propensities of the human mind are expressed internally or externally through the vibration expression of these cakras. These vibrations cause hormones to be secreted from the glands and the natural or unnatural expression of the propensities depends on the degree of normal or abnormal secretion of the hormones.

When these propensities can be expressed we say that the human mind is alive because the mind exists as long as the propensities are there. When the propensities are destroyed however, the human mind loses it existence, it may have gone into Samadhi, or is unconscious, died or in coma.

Cakra with corresponding glands

Sahasara Cakra	Pineal gland
Ajina Cakra	Pituitary gland
Vishuddha Cakra	Thyroid and Parathyroid gland
Anahatha Charka	Thymus gland
Manipura Cakra	Pancreas and adrenal gland
Svadhisthana Cakra	Testes and Ovaries
Muladhara Cakra	Base of spine

The Lympathic System: Importance of Lymph

Lymph is what we call white blood cells and is an important part of the immune system.

Functions of Lymph:

• It is the raw material for the “factories” – their gland for their hormones.
• It brings out waste materials and alien bodies.
• It is the nourishment for the nerves
• Surplus Lymph goes to the brain is food for the nerve cells in the cranium

The body needs quality lymph which is dependent on the food. Sentient food is found very beneficial to the quality of lymph and green leaves (chlorophyll) specially good.

Static food and excessive animal protein activate the sex glands and the lymph is directed towards the sex glands and the intellect is less developed.

Environment affects the quality of lymph. The environment affects the mind which affect the whole body and the quality of the lymph.

Negative environment include pornography and red light districts, busy commercial places and negative thinking. The vibration of these places affects the lymphatic system.

Tantra yoga practice encourage the conservation and utilisation of lymph for higher mental development, through meditation as opposed to using it only in instinctual pleasures. The energy available from the store of lymph is converted into psychic and spiritual development rather than physical activity.

Chart on cakra and vrittis : Toby Kurk

 

 

 

 

 

Yoga Psychology – Part 1

What is Yoga Psychology?

Yoga Psychology is the scientific study of how our biological aspect, the physical body, affects our mind and thinking and therefore our actions in conjunction with Yoga practices.

Why do we study yoga psychology?

The purpose of human life to gain self-realisation, to gain a realisation of the infinite happiness (anandam) that is hidden in the depths of our mind. Without the knowledge or understanding of yoga psychology, it is difficult to achieve spiritual attainment.

Lord Shiva first discovered the relationship of the body and mind some 7,000 years ago (BCE 5,000 or earlier), and he developed mudras to control the elements of the body (i.e. hormone secretion).  After being long forgotten, it was rediscovered by Astavakra 2,300 years and re-introduced by Shrii Shrii Anandamurti, a spiritual teacher and philosopher.

Yoga and Meditation

To embark on a journey for self-realisation, one must look inwards by meditating and one’s soul, body and mind must co-operate. If there is any defect in the nervous system or in the brain, the concentration and thought processes would be affected and meditation, which is dependent on the concentration of the mind, would be a struggle.

The preoccupation of mind with pains and pleasures of the body become the main obstacles in our journey to self-realisation. Indulgence in material needs, disengage the mind from its desired goal and this downfall would imply we are no different from animals.

Basic human biology

Let’s first look at our human body, the control and sustenance of human structure is largely dependent on three biological systems:

1. Nervous System: (a) Central Nervous system (brain and spinal cord) and (b) Periphereal Nervous system: Nerves
2. Hormonal System: Endocrine and exocrine glands, hormone producing tissues
3. Defence System: Thymus glands, lymph glands and lymph.

Yoga practices primarily work through these organs.

The Brain

The brain changes according to how we use it, this is call brain plasticity. Like plasticine, the brain changes with experience and moulding.

The brain is mainly made up of neurons, nerve cells. The more the nerves are used, the more they connect to the other nerve cells and other parts of the brain. In this way, the various part of the brain communicate with each other.

Examples that shows brain plasticity:

Barbara Arronsmith Young, a Canadian woman was diagnosed with multiple physical and mental disabilities due to blockages in different parts of her brain. She developed sets of exercises for her brain and trained the brain (neural plasticity).  The results changed her life and she now helps thousands of children with learning disabilities.

Dr Jill Bolte Taylor, a neuroscientist, studied her own stroke which cuts the “communication network” and trained her brain to find new routes back to other parts of her brain.

As the sayings goes “ what we think we become”, imagination and visualisation is a powerful tool in wiring the brain. Creative activities that engages both side of the brain stimulate its growth.

Close attention is essential for long term plastic change of the brain.

Conscious communication with the DNA

DNA are molecules that carry genetic instructions. DNA reacts to sound vibration (frequency). Mantra in meditation provides proper frequency and resonates with our DNA. Yogis have long known that our body is programmable by language, words and thoughts (ideas)

We would be looking at the 2 other biological systems and their relationship in our journey for spiritual attainment in the next post.

Photo credit: DJ

Do’s and Don’t’s for Ásanas

Here are some rules for Ásanas which my instructor has gone through before we started learning the postures:

(1)    Before practising ásana, one should meditate. It is recommended that one takes a half[1] bath with cold[2] water, before daily meditation. The water freshen one up for better concentration during meditation.

(2)    Outdoor ásana is not recommended because changes in temperature, especially cold wind, as one may catch a cold when holding certain postures. When practising indoor, to keep the room aerated with windows opened.

(3)    Do not allow smoke to be in the room for practice of asana, this is to protect the lungs from inhaling fumes.

(4)    When doing ásana, our body secrete sebum that is good for our body. It is recommended that males wear Kaopiina (laungot’a’) [tight non-elasticized briefs] only and females wear tight-fitting underwear and bras, so that the sebum does not get absorbed by the clothes, remain on our skin. For modesty reason, we wear what we are comfortable with in class.

(5)    Practise ásana on blanket or mat, not on bare ground, because the bare ground such as tiles, may be cold.  Also, the body secretions may be destroyed when body touches the ground.

(6)    During ásanas, one should breathe to left nostril or both nostrils. It is important not to only breathing through the right nostril so that we can prepare ourselves for better vital energy flow suited for meditation.

(7)    Sattvic (sentient) food refers pure food, similar to vegetarian excluding garlic and mushrooms, which make our minds clear and calm.

(8)    It is recommended that we do not cut hairs of body joints, e.g. armpits and groin area, because the hair reduces friction and they off-load the heat built-up by the body.

(9)    Toes and fingers nails should cut short, to prevent bacteria growth underneath.

(10) It is prohibited to take hearty food before ásana practice.  It takes about 30-45 minutes digest an apple, but deep fried food take a long as 3 hours to digest.

(11) After practising ásana, we should do massage to arms, legs, entire body, especially joint.

(12) After the massage, lay in shavásana (or corpse posture) for at least 2 minutes

(13) After shavásana do not come in direct contact with water for at least 10 minutes. The purpose of water is to cool down, it is not recommended to drink during ásanas, we may do so before or after ásanas.

(14) A practitioner should not use massage oil on body as the oil enter the pores and interferes with our own nature sebum secretion.

(15) The effects of the glands continue for some time after the ásanas practices, so it is desirable to walk in solitary place for a while.

(16)Just after ásanas, pranayama, or breath exercise is prohibited. Pranayama interferes with the movement of the prana brought by the ásanas

(17)Before going outdoor, especially where it is colder outside, cover body to avoid catching cold.  Inhale a deep breathe inside the room, and exhale it after stepping out.

(18) One should not engage in vigorous exercise after ásanas

(19) There is no restriction of nostril breathing for the following postures:

• padmásana (lotus posture),
  

  Viirasana – Brave Pose

• siddhásana (siddha posture),
• ardhasiddásana (half sidda posture),
• bhojanásana (cross-legged sitting posture),
• viirásana (brave posture),
• diirgha pranama (long bowing posture),
• yogásana (yoga posture)
• bhujaungásana (cobra posture)

(20) There is also no restriction on choice of food for the above posture too.

(21) During menstruation, pregnancy and within 1 month of delivery, women must not practise ásanas because the vital energy brought about by the ásanas may interfere with the blood flow and lymphatic system which in turn affects the immune system.

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[1] Half bath/ Vyápaka shaoca: start by pouring water down below naval area, wash genital organs; from elbows to hand, from knees to feet. Splash water on the eyes and face at least twelve times. Finally wash the ears and the neck. Do násápána/flushing nostril: draw water through the nose, through nasal cavity and to throat and spit out from the mouth.

[2] Cold refers to temperature below body temperature (37°C /98.6 °F). Lukewarm – same as body temperature and warm is above body temperature.

Photo of fruits: plumandjello

Beyond the Superconscious Mind – Part 4: How to get there? con’td

Marriam-Webster dictionary defines Mantra as a word or phrase that is repeated often or that expresses someone’s basic belief. In the book, the author explains what are the qualities of that word or phrase which make it effective in attaining greater peace and clarity.

Concentration on Mantra

A mantra must 3 qualities in order to transcend the ignorance and illusions of lower mind to subtler realms.  It must be pulsative, incantative and ideative.

Pulsative means having two syllables to be in tune with the rhythm of breathing (in and out), because breathing has a profound effect upon the state of one’s consciousness.  The function of breathing is closely relating to the flow of vital energy in the body, called práná or “qi”, which in turn greatly affects the mind.  The control of breathing (pránáyama) is an important part of yoga training as the regulation of the práná reduces disturbance to the mind.

Slow and rhythmic internal chanting of mantra serves to slow the breathing, steady the qi and calm and control the restless wandering mind.

Incantative refers to the vibrational pattern a sound have when being chanted internally. It is known that rhythmic movement of musical scales, subtly attuned to the rhythm of nature, can evoke the mood of individuals and even plants.

Yogis have, through long inner experimentation, developed a series of powerful sounds or mantra which when chanted internally, resonate with the individual’s own (entitative derivate from word entity, considered pure entity) rhythm. The rhythm vibrates at a particular frequency, gradually transform into the infinite straight line of Supreme Peace and the mind merges in boundless Cosmic consciousness. These sounds that originated from inside their bodies have been systematized into the oldest language – Sanskrit.

When we are able to withdraw our mind from external sounds, we will hear much subtler inner vibrations; vibrations of our own nervous system and the pulsation of blood.  Ancient yogis were not only able to withdraw minds from external sounds but also from their physical bodies. They could focus their minds on the subtle energy inside them. There are seven (7) psychic energy centres or cakras along the spine and brain which control the functioning of mind and body. The cakras emanate (49) vibrations, which the ancient Yogis were able to spoke them aloud in letter of the Sanskrit alphabet.

The Sanskrit language was developed from the externalized sound of our subtle internal energies. Sanskrit mantras have been used by people of all nationalities, regardless of their native language, for meditation because Sanskrit is the universal language for self-realisation. Repeated chanting of the mantra in meditation vibrates the cakras and stills the restlessness of the mind.

Recent scientific studies have revealed that meditation have positive impact on one’s consciousness, through detection of changes in frequency of the brain waves. Brain waves, which are vibrations of nerves, are picked up using Electro-encephalogram (EEG) machines through the sensitive electrodes attached to a person’s head.  The rhythms of the waves are charted on graphs and the following table shows that the nature of the waves correlates to a person’s mind.

During one-pointed concentration on the mantra, all different parts of the brain vibrate in the same frequency and it is the same rhythm as the heartbeat and respiration. During deep meditation, the yogi’s mind becomes like a laser beam, highly intense and with only one frequency that gives it tremendous power, he develops immerses psychic power. Those realized individuals with complete mastery of the rhythms over their mind, become free from all bondages of form, space and time. They understand the subtle law of consciousness and are able to perform “miracles”.

Possession of such potent spiritual energies and releasing them into the external world before one has attained spiritual perfection is detrimental to his spiritual progress, because one may develop pride in their display or the mind and body may deteriorate.

Ideative, the third quality of a mantra, is that it has a specific expansive meaning. Today, the power of positive thinking, affirmation, creative visualisation are being applied to help one achieve more, to gain greater success, wealth and popularity.  Likewise during meditation, the repeat affirmation (chanting of mantra) helps us gradually expand our mind to be free from bondages and transcend to non-duality bliss.

Every human being,  man or woman, rich or poor, young or old, educated or not, may set on this path to true happiness.  Going through step-by- step to purify and strengthen each layer of the mind. One develops a healthy and pure body, emotional balance, sharp memory and clarity and finally bliss. All the above can only be achieved through experience, so go ahead and start your journey!

My Thoughts:

Meditation has proven to be an effective way for one to gain clarity and peace.  It is not easy for one to just sit and not think about anything and it is important to note that meditating is not “spacing out”. Different meditation guides use different approaches, some focus on breath, some on certain object or light. My Yoga instructor advised that to gain faster progress, it is best to have a teacher to clarify questions.   Practising meditation is a life-long process, it is not just to experience the bliss but to prepare one for gaining deeper wisdom for real happiness.

The affairs of the world will go on forever. Do not delay the practice of meditation. ~ Milarepa

Beyond the Superconscious Mind – Part 2: Where are we going? cont’d

The Five Kosa (layers) of the Mind

The 5 layers* are:

1. The Conscious Mind: Layer of Desire
2. The Subconscious Mind: Recollection and Reflection
3. The first layer of Superconscious Mind: Layer of Intuition and Creative Insight
4. The second layer of Superconscious Mind: Discrimination and Non-attachment
5. The highest level of Superconscious Mind: Yearning for the Infinite

(*These “layers” are not physical or visible layers, rather they are concept to differentiate states of one’s mind.)

The first layer, the Conscious Mind, also called “Kamamaya kosá”. Kama means desire and it is this layer of desire which controls and guides our relationship with the exterior world. All actions we perform throughout the day and throughout our lives are driven by desire for comfort or pleasure, to avoid discomfort or pain.

Our 5 sensory organs (eyes, ears, nose, tongue and skin) sense the stimuli from external world, signal to the layer of desire, to activates our 5 motor organs (hands, feet, vocal cord, sexual and excretory organs) to materialise the desire or aversion. However, human existence is much more than just engaging in physical activities in response the external stimuli, we should instead, take control and charge of our conscious mind.

The subconscious mind, also known as subtle mind, is more expanded than the conscious mind. It carries the functions of: (a) deep thoughts or reflection, and (b) recollection.

This layer called “Manomaya kosá”, means composed of manas or mind, handles the analytic reasoning and problem-solving of ordinary life and society.  According to yoga, there are 2 kinds of memory: cerebral memory and extra-cerebral memory.

It is believed that learning and memory is the preservation of vibrational impression of past events received through the sense organs and agitates the nervous system and conscious mind. Recollection of cerebral memory is the re-expression of this vibration in the brain, so the past experience is “relived”.

Extra-celebral memory is the recollection of an impression that existed prior to this body, i.e. past-life memories. Records of reincarnation from all over the world, evidenced the case of past-life memories.

Dreams take place in this layer. During the day, the images and events are stored in the subconscious mind and during sleep these impression are revived in the brains as dreams. Dreams stimulation may become more agitated if the nerves are tense or weak, or there is anxiety or intense mental concentration, or indigestions.

Normally the images of our subconscious remains in the mind, but if the mind is concentrated with fear, one may cause the image to be projected outside. So the “ghosts” that haunts us for ages are merely hallucinations of agitated minds. Hypnotism is another phenomenon of the subconscious mind, in which the powerful subconscious mind of one person influences the conscious mind of another.

Our aim is to become the master of our own mind and attain freedom from all external bondages. So the answer to the first question is we are going beyond the Superconscious Mind.

Beyond the subconscious mind, is the layer of intuition and creative insight, also known as “Atimánasa kosá”.  It literally means supramental layer, and it is the first layer of superconscious mind or the causal mind.

According to sages, there is a Cosmic-Mind, an infinite storehouse of all knowledge, where past, present and future merge into one super-stratum beyond space and time.  Those who can transcend the lower conscious and subconscious level of their mind, immediately realise this superconscious Cosmic-Mind.

Few are able to enter this subtle psyche realm, those who may have entered this state had been through various experiences, such as a sudden effortless “flash of insight” beyond logic or rational analysis, intuitional dreams, extra-sensory perception (ESP), focus with intense concentration on an object or through misuse of misuse drugs to induce glimpse of higher consciousness.

Some may gain clairvoyant inspiration from the superconscious mind, however if the person is not well-trained, the experience may be distorted or incomplete. It may also be dangerous as they may loss control of their own overwhelming supramental forces, and such situations have been labeled as being “possessed by spirits”.

Many experimental studies have shown that meditation is superior replacement for the drug “high” and even drug-abusers give up drugs for meditation.  The observation supports “the contention that the highs obtainable by meditation are better than highs obtainable through drugs”.

Yogis have emphasised the importance of gradual and careful prepartion of the mind and body to receive and control the unlimited powers of the superconscious state.

The second layer of causal mind is called “Vijinánamaya kosá”, literally means “special knowledge layer”, where the mind is expanded to this subliminal layer of superconscious mind.  This sublime level of awareness goes beyond clinging to possessions, wealth, loved ones and attachment to one’s life and identity.  One realises the impermanence of things and does not grasp to the notion of self and worldly concerns, develop renunciation.

Renunciation however should not be confused with becoming indifferent or rejection of pleasure.  It is simply about dealing with life without attachment and aversion.  Those who are truly non-attached embrace life and see all objects and creatures of the world as part of the universal consciousness and they enjoy inexhaustible bliss.

When one experiences the blissfulness, yearning for the infinite splendour arises.  The mind surges into a single-pointed desire to elevate into the highest layer of the superconscious mind that is the “Hiranmaya kosá” or golden-coloured layer. The yearning is described as an intense desire for breath when being suffocated.

Therefore, the author conclude that to transcend one by one from the grosser levels of existence until one reaches the Supreme State, where the mind merges with the universal consciousness, as the goal of our journey.

In our ordinary state of ignorance, we view ourselves to be different and separate from the world and from our fellow human beings. We live in a world which focuses on material success and where conflicts arise due to individualistic ideology.   Most of us have mistook happiness to be something that we have to pursue externally.  Instead, today we need to work towards a world with greater humanity and to elevate our minds towards social harmony.

The author described the attributes of our mind and hopefully by understanding and learning to manage these aspects,  we would be encouraged to make the changes we want within us, within our mind.

Part 3 and Part 4 of this series of post talk about how to practice to gain the happiness.

My Thoughts:

Indeed happiness from external sources is only temporary. If we observe carefully, all events and matters do not exist on its own, they are dependent-arising (results of causes and effects). In order to gain happiness, we need to transform our mind, to see every situation as an opportunity to improve our environment.

Asana Practices – An introduction

Introduction of Asana

Asana refers to “a position in which one feels comfortable”, so it should not be a posture where undue force or pressure is exerted. If one feels uncomfortable with the posture, it means he or she is doing it wrong. No two human beings are the same, so there cannot be only one way to hold an Asana position.

Asanas have been designed with the aim of facilitating spiritual practice. How so?

“Human mind had infinite potentiality, so the development of the body and mind must be simultaneous. If the body does not catch up with the development of the mind, there will be problem. Therefore it important to understand the deeper relationship between body and mind for meditation practices; and to learn the right asana before higher meditation.” said my teacher.

As we all know Yoga originated from Anciet India, where cultural and spiritual aspect of life is strong.  Each posture is aim at improving functions of the body, smoothening the energy flow within the body, thereby creating a body that allow one to meditate and gain concentration.

Many of Asana postures bear resemblance of certain animals, because the structures of the animal give it its characteristics or reflects the quality of the animals.

For example, peacock pose (Mayurasana), you would notice peacocks show their feathers to attract, they are not shy about displaying their features. It has been said that peacock has a strong digestive system as it can digest poisonous snakes and scorpions. So the practice of Mayurasana is identified with the quality of the animal in solving a problem of digestive system and building confidence.

Care must however be taken when practising the different asanas because each individual’s body is different and there may be certain weaknesses or medical conditions that make it unsuitable to practice certain post.

I would be learning the benefits and contra-indication of each asana during the course.

Having understood that the asana practice is really to facilitate spiritual advancement through meditation, the meditation practices is therefore an important part of yoga practice.  I would slowly learn how the asana practice affects the body and the mind training process.

Yoga History and Science

As part of the course, I have to study History and Science of Yoga.

Why do we need to learn Yoga History and Science?

The main reason is to enable us discover how the world or how the subject evolved. Understanding the source, the philosophy and the meaning of the practice would provide insights and inspiration for our learning.

It is interesting to learn that civilisation, where man had proper irrigation systems, started over 5,000 years ago and that was when Yoga had already existed. The wisdom of the practice must have benefited many and we could continue to share with more.

What is Yoga or what does Yoga mean?

It is not merely a set of exercise or postures to tone our muscles or get in shape. Yoga is the physical, mental, and spiritual practices or disciplines which originated in ancient India with a view to attain a state of permanent peace.

The term yoga can be derived from the Sanskrit root yuj, to join, to unite.  The unification is like sugar being dissolved into water, unifying the individual consciousness and the universal consciousness.  Therefore the practice involves both purification of mind and body.

There are different schools, texts and great personalities that provide different definitions of yoga, the one that my school focuses on is according to Patanjali Yoga Sutra: yoga-citta-vritti-nirodhah: Yoga is the suspension of the mental propensities (activities).

citta: mind, vritti: expression/activities of the mind, nirodhah: suspension

So there would be practices of both meditation and physical aspect of the body as we go through the course.

Breathing – the optimum way

Breathing, the very thing that all of us have been doing since birth, has over time gone sub-optimised.

We still get air into our lungs, but we take greater effort because our breath has become shallow. We have also overlooked the use of breath to help our body relax and heal.

Oxygen comes from the air we breathe in and get carried to all parts of the body. Learning the optimum way of breathing is the foundation of yoga practice, because we want to ensure we do it properly on a daily basis to maintain vital life force.

How should we breathe?

The mechanic of breathing can be found in Wikipedia.

Briefly described: At a relaxed state, the body uses diaphragmatic breathing, also known as abdominal breathing or belly breathing, because involves movement lungs, diaphragm and abdomen. The diaphragm is a domed muscle that separates thorax and abdomen.

When we breathe in, or inhale, the diaphragm contracts or flatten, this contraction causes the abdomen to bulge outwards, to accommodate air intake.

When we breath out or exhale, the diaphragm relaxes air leaves largely by elasticity of the lung. This is quiet, relaxed breathing needing little energy.

However, along the way, we started depending on chest breathing, that is to use the chest muscles to draw in the air. This kind of breathing is a shallow, hence not enough air and oxygen gets into our bodies and we face slower healing, experience more health conditions, such as aches and pains.

During time of stress and anxiety, we tend to take in rapid and shallow breath, and that further prolong anxiety and stress. Stress can be managed and reduced with conscious breathing. You may use abdominal breathing to help control your nervous system and encourage your body to relax, bringing about a range of health benefits.

Therefore it is important we observe the way we breathe, to ensure we are breathing the optimum way to maintain good health.

Picture credit: Wikipedia