Yoga a brief introduction

YOGA
a Brief Introduction
by Gudrun Dreher


Yoga
the Old-New Way
to World Peace


According to Yoga Philosophy






reality
is
unchanging
and
unmoving
the
world
as
we
perceive
it
‐
with
its
perpetual
flux
‐
is
therefore
an
illusion
(maya)
originally,
there
was
only
one
SELF:
undifferentiated
energy,
infinite,
unchanging,
formless
then:
process
of
differentiation
occurs:

‐>split
between
subject
&
object
or




individual
self
and
universal
SELF


The Aim of Yoga








to
see
though
the
illusion
(maya)
and
perceive
the
true
reality
‐

the
reality
that
is
unchanging
and
unmoving
‐
to
re‐establish
the
original
union
between
the
individual
and
the
universal
SELF
=>
this
can
be
achieved
in
a
state
of
enlightenment
it
will
bring
liberation
from
all
pain
and
suffering
and
therefore
lead
to
lasting
happiness


The 4 Paths of Yoga
Karma
Yoga

Bhakti
Yoga

Jnana
Yoga

Raja
Yoga

Yoga
of
Action

Yoga
of
Devotion

Yoga
of
Wisdom

Yoga
of
Physical
&
Mental
Control


The 8 Limbs of Yoga









Yama:
ethical
conduct
towards
others
Niyama:
ethical
conduct
towards
self
Asanas:
Yoga
poses
‐>
aim:
to
control
the
body
Pranayama:
breathing
exercises
‐>
aim:
to
control
the
mind
Pratyahara:
withdrawing
one’s
attention
from
the
body

and
its
senses
Dharana:
concentration
of
the
mind
Dhyana:
meditation
Samadhi:
uninterrupted
contemplation
of
reality


Anatomy of the Human Body
in Yoga Philosophy


The 3 Bodies
 Physical
body:

food
sheath

 Astral
body:

‐
pranic
sheath
‐>
sensations
‐
mental
sheath
‐>
thoughts
&
emotions
‐
intellectual
sheath
‐>
decision
making







=
residence
of
the
ego
 Causal
body:

bliss
sheath
‐>
seed
body


The System of Chakras & Nadis


7
chakras



72,000
nadis



3
main
nadis:
*
ida
*
pingala
*
shushuma


Health Benefits of Yoga
 good
health
requires
the
free
flow
of

prana
(‘life
force’)
in
the
nadis
and
the
proper
balance
of
all
7
chakras
 regular
practice
of
meditation,
pranayama
(‘breathing
exercises’)
and
asanas

(Yoga
‘poses’)
helps
to
balance,
re‐align
and
cleanse
the
chakras
as
well
as
the
nadis


Health Benefits of Yoga - cont.







the
practice
of
yoga
has
shown
to
decrease
stress
levels,
to
lower
blood
pressure,
and
to
slow
down
the
rate
of
aging
the
various
Yoga
asanas
exercise
the
entire
body
Yoga
asanas
and
pranayama
help
to
remove
physical
and
cellular
waste,
to
improve
muscle
tone,
and
to
protect,
strengthen
and
repair
joints
and
ligaments
the
regular
practice
of
Yoga
(asanas,
pranayama,
meditation)
increases
mental,
emotional,
and
spiritual
clarity
and
well‐being
and
improves
focus,
discipline,
balance,
intuition,
imagination,
creativity,
and
understanding


The Om Sign


A Typical YOGA Session Includes*
1.
2.
3.
4.
5.
6.


Pranayama

=

Breathing
Exercises

Meditation

Asanas

=

Poses


Pranayama

=

Breathing
Exercises

Relaxation

Meditation

*
Please
Note:
the
following
session
was
inspired
by
the
classes
and
seminars
that
my
Yoga
Teacher,
Sensei
William
Daniel,
taught
on
Haida
Gwaii
between
2005
and
2007


Pranayama - Breathing Exercises


Slow
Breathing:
‐
in:out
=
1:2
‐
in:hold:out
=
1:4:2



Kapalabhathi
(‘makes‐the‐head‐shine’
breathing)
cleansing
breath:
part
of
kriyas
(=
purification
exercises)



Anuloma
Viloma
Pranayama
(alternate
nostril
breathing)
right
‐
pingala:
‘sun
breath’
left
‐
ida:
‘moon
breath’


Meditation








-> “Ways In”

Focus
on
Breath
Concentration
Visualization
Guided
Meditation
Movement
Mantra:
repetition
of
sounds,
often
seed
syllables,
to
focus
and
relax
the
mind



Yantra:

visual
tools
that
are
either
used
as
centering
devices
or
as
symbolic
compositions
of
energy
patterns


Examples of Mantras
 Soham
 Om
Namah
Shivayah

 Om
 I
am
 Chakra
Seed
Syllables:
Om,
Sham,
Ham,
Yam,
Ram,
Vam,
Lam
e.g.
Om
Yam
Namaha


Examples of Yantras


Sequence of Asanas - Part 1


Surya
Namaskar
=
Sun
Salutation



(4
x)
1
salutation
pose:
exhale
2
raised‐arms
pose:
inhale
3
hands‐to‐feet
pose:
exhale
4
equestrian
pose
(one
leg
back):
inhale
5
plank:
hold
breath
6
eight
limbs
pose:
exhale
7
cobra
pose:
inhale
8
downward
dog
pose:
exhale
9
equestrian
pose
(one
leg
forward):
inhale
10
hands‐to‐feet
pose:
exhale
11
raised‐arms
pose:
inhale
12
mountain
pose
(arms
down):
exhale


Sequence of Asanas - Part 2


Bhujangasan

=

Cobra
Pose



(3
x)
‐>
relax
in
Crocodile
Pose



Salabhasan


=

Locust
Pose




(4
x)
‐>
relax
in
Crocodile
Pose



Dhanurasan

=

Bow
Pose




(3
x)
‐>
relax
in
Savasana

=
Corpse
Pose



Pavanamuktasan

=

Head‐to‐Knee
Pose



(4
x)
‐>
relax
in
Savasana
=
Corpse
Pose



Paschimottanasan

=

Sitting
Forward
Bend
Pose


(4
x)
‐>
relax
in
Savasana
=
Corpse
Pose



Parivrtta
Trikonasan


=

Reverse
Rriangle
Pose


(6
x)
‐>
relax
in
Tadasana

=
Mountain
Pose



Vrikshaasan

=

Tree
Pose



(2
x)
‐>
relax
in
Tadasana

=
Mountain
Pose


Sequence of Asanas - Part 3


Udyanabhanda

=

Stomach‐Pull‐In


(3
x)



Sarvangasan

=
Shoulder
Stand

[‘all‐parts
pose’]



(1
x)
‐>
relax
in
Savasana

=
Corpse
Pose



Halasan

=

Plough
Pose




(1
x)
‐>
relax
in
Savasana
=
Corpse
Pose



Matsyasan

=

Fish
Pose




(1
x)
‐>
relax
in
Savasana
=
Corpse
Pose



Chakrasan

=

Half‐Wheel
Pose



(1
x)
‐>
relax
in
Savasana
=
Corpse
Pose



Matsyendrasana

=
Spinal
Twist
Pose


(
2
x)
‐>
relax
in
Staff
ose



Ushtrasan

=

Camel
Pose



(1
x)
‐>
relax
in
Balasana

=
Child’s
Pose



Savasana

=

Corpse
Pose



(1
x)


Yoga Asanas - Images


THE BEST WAY TO UNDERSTND
WHAT YOGA IS:
TRY IT OUT YOURSEFL!
Thank You!
© Gudrun Dreher - 2006/2012

Thousand Thanks to my Yoga Teacher Sensei William Daniel - for Teaching me!


Images Used in this Presentation
p.
1:
Image
of
Lotus
Flower
from:
/>

p.
2:
Images
of
Peace:




Image
Top
from:
http://www.flickr.com/photos/snapies/3934856469/
Image
Right
from:

/>
p.
8:
Image
of
Human
Body
with
Chakras
from:
/>
p.
10:
Image
of
Human
Body
with
Chakras
&
Nadis
from:
/>
p.
13:
Image
of
Om
Symbol
from:

te‐wolf.com/camwiki/images/1/11/Om_symbol.jpg

p.
18:
Images
of
Yantras:

Image
Left
from:
 />Image
Middle
from:
 />Image
Right
from:
http://www.flickr.com/photos/arjuna/267145206/

p.
21:
Image
of
Yoga
Asanas
from:

‐yoga.com/wp‐content/uploads/2011/09/Yoga‐Postures‐Asanas.jpg


For Further Information


Yoga
‐
Introduction:


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

Yoga
‐
Anatomy:







a‐age.com/modern/asanas.html
/>
Yoga
‐Pranayama:




/> />
Yoga
‐
Asanas:




/> />
/>
Meditation:




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