Lesson 12

HISTORY OF YOGA
BSN, BSPT and BSMT
STRETCHING
 The earliest archeological evidence of Yoga’s
existence is found in stone engravings that date back
to around 3000 B.C.. Both yoga and Shamanism have
similar characteristics in their attempts to improve
health and promote healing through spiritual
mediation. The oldest known yoga teachings are
found in the Vedas, the sacred scripture of
Brahmanism that is the basis of modernday
Hinduism. The Vedas are said to be the oldest sacred
texts still used today. Most anthropologists agree
that an oral tradition existed long before a literary
tradition which gradually set in from about the 2nd
century BCE
Yoga was used as a tool to live in harmony, mind,
body and spirit. Yoga shares some characteristics
with - Hinduism and Buddhism. During the sixth
century B.C., Buddha started teaching the
importance of meditation and the practice of
physical postures. At the age of 35, Siddharta
Gautama, the first Buddhist to study yoga,
achieved enlightenment, described as an
intellectual understanding, an intuitive knowing
and a total transformation of the heart and mind.
Wrote The Yoga Sutra around
the second century in an
attempt to define and
standardize classical Yoga.

It comprises 195 sutras

or “threads” as well as
an “Eightfold-Path.”

PANTANJAL
Ancient, But Not Foreign
Yoga is tied to ancient Indian philosophy,
so yoga poses have both Sanskrit and
English names — adho mukha
svanasana is more commonly known as
downward-facing dog, for example —
and you may hear both in a class.
PROVEN BENEFITS OF YOGA
The health benefits of Yoga are clearly
documented in a compilation by the
International Association of Yoga Therapists
(IAYT). Based on literature searches, IAYT
reports the following physiological benefits of
yoga based on regular practice of traditional
yoga poses, breathing exercises and
meditation:
 BENEFITS OF YOGA
Stable autonomic nervous system equilibrium
Pulse rate decreases
Respiratory rate decreases
Blood pressure decreases
EMG activity decreases
Cardiovascular efficiency increases
Respiratory volume and vital capacity increases
Gastrointestinal function normalizes
Endocrine function normalizes
Excretory functions improve
Musculoskeletal flexibility and joint range of motion
increase
Posture improves
Strength and resiliency increase
Endurance increases
Energy levels increase
Weight normalizes
Sleep improves
Immune function normalizes
Pain decreases
PSYCHONEUROIMMUNOLOGY
Medical field of investigation that studies the
relationship of the mind and body, as well as its
effect on health and disease.
Hippocrates, the father of Western Medicine,
taught his students to look at psychosocial
factors surrounding individuals in order to
understand certain diseases.
CNS AND IMMUNE SYSTEM
Recent studies show a bidirectional relationship
between the central nervous and immune
systems.
Researchers continue to explore the mysteries of
how diseases affect behavior as well as the role
of psychosocial interventions on preventing
disease, decreasing the severity of illness and
positively impacting disease outcomes.
STRESS RESPONSE: FIGHT OR FLIGHT
Heart rate increases,
Blood flow is shifted to skeletal muscles, Pupils
dilate, Immune function altered -a decrease in
the number of T-lymphocytes, reduced natural
killer cell activity against tumor cells and
decreased production of cytokines
WHAT IS ALLOSTATIC LOAD
Refers to the long-term effect of chronic stress
on the body, the “wear and tear”;
Researchers believe that increases in the allostatic
load increase vulnerability to certain diseases
Yoga is an antidote for stress and a potentially
powerful complement to living a healthy,
balanced life
In Patanjali's Yoga Sutra, the eightfold path is
called ashtanga, which literally means "eight
limbs" (ashta=eight, anga=limb). These eight
steps 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.
1. Yama
The first limb, yama, deals with one's ethical standards and sense of
integrity, focusing on our behavior and how we conduct ourselves in
life. Yamas are universal practices that relate best to what we know as
the Golden Rule, "Do unto others as you would have them do unto you."
The five yamas are:
Ahimsa: nonviolence
Satya: truthfulness
Asteya: nonstealing
Brahmacharya: continence
Aparigraha: noncovetousness
2. Niyama, the second limb, has to do with self-discipline and spiritual
observances. Regularly attending temple or church services, saying
grace before meals, developing your own personal meditation practices,
or making a habit of taking contemplative walks alone are all examples of
niyamas in practice.
The five niyamas are:
Saucha: cleanliness
Samtosa: contentment
Tapas: heat; spiritual austerities
Svadhyaya: study of the sacred scriptures and of one's self
Isvara pranidhana: surrender to God
3. Asana
Asanas, the postures practiced in yoga,
comprise the third limb. In the yogic view, the
body is a temple of spirit, the care of which is an
important stage of our spiritual growth. Through
the practice of asanas, we develop the habit of
discipline and the ability to concentrate, both of
which are necessary for meditation.
4. Pranayama
Generally translated as breath control, this fourth stage consists of
techniques designed to gain mastery over the respiratory process while
recognizing the connection between the breath, the mind, and the
emotions. As implied by the literal translation of pranayama, "life force
extension," yogis believe that it not only rejuvenates the body but actually
extends life itself. You can practice pranayama as an isolated technique
or integrate it into your daily hatha yoga routine.
These first four stages of Patanjali's ashtanga yoga concentrate on
refining our personalities, gaining mastery over the body, and
developing an energetic awareness of ourselves, all of which prepares
us for the second half of this journey, which deals with the senses, the
mind, and attaining a higher state of consciousness.
5. Pratyahara, the fifth limb, means withdrawal or sensory
transcendence. It is during this stage that we make the
conscious effort to draw our awareness away from the
external world and outside stimuli. Keenly aware of, yet
cultivating a detachment from, our senses, we direct our
attention internally. The practice of pratyahara provides us
with an opportunity to step back and take a look at
ourselves. This withdrawal allows us to objectively
observe our cravings: habits that are perhaps detrimental
to our health and which likely interfere with our inner
growth.
6. Dharana - dharana, or concentration. Having relieved ourselves of
outside distractions, we can now deal with the distractions of the mind
itself. No easy task! In the practice of concentration, which precedes
meditation, we learn how to slow down the thinking process by
concentrating on a single mental object: a specific energetic center in the
body, an image of a deity, or the silent repetition of a sound. We, of
course, have already begun to develop our powers of concentration in the
previous three stages of posture, breath control, and withdrawal of the
senses. In asana and pranayama, although we pay attention to our
actions, our attention travels. Our focus constantly shifts as we fine-tune
the many nuances of any particular posture or breathing technique. In
pratyahara we become self-observant; now, in dharana, we focus our
attention on a single point. Extended periods of concentration naturally
lead to meditation.
7. Dhyana
Meditation or contemplation. Although concentration (dharana)
and meditation (dhyana) may appear to be one and the same, a
fine line of distinction exists between these two stages. Where
dharana practices one-pointed attention, dhyana is ultimately a
state of being keenly aware without focus. At this stage, the mind
has been quieted, and in the stillness it produces few or no
thoughts at all. The strength and stamina it takes to reach this
state of stillness is quite impressive. But don't give up. While this
may seem a difficult if not impossible task, remember that yoga is
a process. Even though we may not attain the "picture perfect"
pose, or the ideal state of consciousness, we benefit at every
stage of our progress.
8. Samadhi
Patanjali describes this eighth and final stage of
ashtanga, samadhi, as a state of ecstasy. At this stage, the
meditator merges with his or her point of focus and transcends
the Self altogether. The meditator comes to realize a profound
connection to the Divine, an interconnectedness with all living
things. With this realization comes the "peace that passeth all
understanding"; the experience of bliss and being at one with the
Universe. What Patanjali has described as the completion of the
yogic path is what, deep down, all human beings aspire to: peace.
We also might give some thought to the fact that this ultimate
stage of yoga—enlightenment—can neither be bought nor
possessed.
 SWAMI SIVANANDA
Well-known teacher, and doctor in Malaysia who
opened schools in America and Europe. The most
famous of his works is the Five Principles of Yoga
which are:
🙠avasana: proper relaxation;
🙠Asanas: proper exercise;
🙠Pranayama: proper breathing;
🙠Proper diet; and
🙠Dhyana: positive thinking and Meditation
(contemplation)
  

Comparison of Popular Yoga Styles

 

Jivamukti Kripalu Kundalini Power Sivananda

Based on devotional “Moving Classes focus A vigorous practice Incorporates
yoga practice and meditation” is how on that is an American techniques from all
ahimsa, non- this form of yoga is kriyas or adaptation of yoga paths – a
harming. Combines a described. Focus sequences Ashtanga Yoga. spiritually based
vigorous flow on relaxation and including Focus on holding focus.
practice integrating healing. Especially relaxation, poses and building All classes taught in
good for people reciting mantras strength. Sanskrit. Pranayama,
classic yoga
with physical and chanting. relaxation and 12
philosophy.
limitations. Based on foundational poses.
moving energy
up the spine.
Founders: Sharon Founder: Swami Founder: Yoga Founder: Baron Founder: Swami
Gannon (1951) and Kripalu Bhajan Baptiste Vishnudevananda
David Life (1950) (1913-1981) (1929-2004) (1963) ( 1927-1993)
BREATH AWARENESS
We speak of a sigh of relief, of gasping in horror,
of holding the breath in anticipation, of being
breathless with excitement. Laughing, sighing,
yawning, yelling, gasping, screaming – nature
provides us with all these responses to help us
fulfill the emotional demands of the instant.
Physically, the breath gives us the extra oxygen
we need for all these functions
THE ART OF YOGA BREATHING
Begin by observing the natural inhalation and
exhalation of your breath without changing anything.
As you inhale, say yourself, I notice I am inhaling’,
and as you exhale say to yourself, “ I notice I am
exhaling.”
Stay focused on the breath for five 5 breath cycles.
THREE-PART BREATHING:
PART I
Begin to inhale deeply through the nose
While filling the belly up with your breath.
Expandthe belly with air like a balloon
On each exhale, expel all the air out from
the belly through your nose. Draw the
navel back towards your spine to make
sure that the belly is empty of air.
Repeat this deep belly breathing for
five (5) breath cycles
PART II
On the next inhale, fill the belly
up with air as described before.
Then when the belly is full, draw
in a little more breath and let that air
expand into the rib cage causing
the ribs to widen apart.
PART III
As you exhale, let the air go first
from the rib cage, letting the ribs slide
closer together,and then from the belly,
drawing the navel back towards the spine.
Repeat for five breaths.
THREE PART BREATHING: INHALE
On the next inhale, fill the belly
and rib cage up with air as described before.
Then draw in just a little more air
and let it fill the upper chest,
all the way up to the collarbone,
causing the area around the heart
(which is called the heart center in yoga),
to expand and rise.
 .

THREE PART BREATHING: EXHALE

As you exhale, let the breath go first from
the upper chest, allowing the chest to drop
slightly, then from the rib cage, letting the
ribs slide closer together Finally, let the air
go from the belly, drawing the navel back
towards the spine.
THREE PART BREATHING:
THINK OF A WATER PITCHER
As you inhale, you fill the water
pitcher (your body) from the bottom
up; As you exhale, you empty the
water pitcher (your body) from the
top to the bottom.
THREE PART BREATH:
PUTTING IT ALL TOGETHER
You are practicing three-part breath! Continue at
your own pace, eventually coming to let the three
parts of the breath happen smoothly without
pausing. Continue for about 10 breaths. We know
that life begins with the first breath and ends with
the last, but it is how we breathe in between that
greatly impacts how well we live this life!