yoga and meditation lecture

Download Yoga and meditation lecture

Post on 11-May-2015




1 download

Embed Size (px)


  • 1.Introduction to The Science of Yoga and Meditation

2. Yoga Definition: To yoke, to join, To bring the mind, body and spirit together in a harmonious state Spirit means to breath therefore yoga is a spiritual breathing practice 3. Branches of Yoga Bhakti Yoga Mantra Yoga Devotion to selfless service Using sound, chants, music and love in yoga practice Hatha Yoga Laya Yoga Ha = Sun Tantric practices, kundalini Tha = Moon yoga, healing practices as Asana = postures you share breath with Purpose: to bring right and left another side of body in harmony Raja Yoga male/ female sidesThe yoga of royalty the Karma Yogaeight fold path your actions, volunteer work, selfless acts of kindness 4. Branches of Yoga Kriya Yoga Kriya means "ritual action". Known as the Yoga of Ritual Action, Kriya Yoga is union with the Infinite through a certain action or rite. It was introduced to the West in the 1920s by Paramahansa Yogananda, author of the well-known Autobiography of a Yogi. Jnana Yoga Yoga of intellect, study of scriptures, intellectual thinking and discussions, study groups 5. Hatha Yoga Common branch of yoga practiced in US Many styles of Asana: Bikram* Ashtanga* Power Traditional Hatha Kripalu* Viniyoga Svaroopa Yoga Anusara Iyengar* Sivananda Ananda, etc. 6. 8 Fold Path - Raja Yoga Yama Niyama Ahimsa Saucha Nonviolence Cleanliness of body Asteya Santosha Nonstealing Contentment Satya Tapas Nonlying Discipline Brahmacharya Austerity Celebacy or Swadhyayamonogamy Self-inquiry Aparigraha Self-study Nonhoarding Ishwara Pranidhana Greedlessness Study of ancient scripture and texts 7. 8 Fold Path Asana sacred geometric postures Pranayama (breathing practice) Pratyahara (withdraw within) Dharana (one pointed focus) Dhyana (absorption) Samadhi (bliss state) 8. MeditationCeasing the fluctuations of the mind (thoughts are frequencies waves and particles) 9. Meditation Techniques Guided Imagery Vipassana mindful meditation Breath awareness Third Eye Focus (front of forehead) and watch for the next thought) Prayer Repetition of a sound mantras Repetition of a word (Transcendental meditation) Silva Mind control) 10. Gyan Mudra (Mudra of Knowledge): Method: Touch the tip of the thumb to the tip of the index finger, with the other three fingers stretched out. As it is a mudra of knowledge, it enhances the knowledge. The tip of thumb has centers of pituitary and endocrine glands. When we press these centers by index finger the two glands work actively. Time duration: There is no particular time duration for this mudra. You can practice by sitting, standing or lying on bed whenever and wherever you have time. Benefits: Increases memory power and sharpens the brain Enhances concentration and prevents Insomnia If we practice it regularly, it will cure all psychological disorders like Mental, Hysteria, Anger and Depression 11. Prithvi Mudra (Mudra of Earth): Method: Tip of the ring finger touches the tip of thethumb, with the other three fingers stretchedout. Specialty: It reduces all physical weaknesses. Time Duration: It has no particular time duration. You canpractice it any time you want. Benefits: It helps to increase the weight for weakpeople It improves the complexion of skin andmakes the skin to glow It makes the body active by keeping ithealthy 12. Varuna Mudra (Mudra of Water): Method: Tip of little finger touches the tip ofthumb, with the other three fingersstretched out. Specialty: It balances the water content andprevents all diseases which come dueto lack of water. Time Duration: It has no specific time duration and onecan practice it according to their time. Benefits: It retains clarity in blood bybalancing water content in thebody Prevents the pains ofGastroenteritis and MuscleShrinkage 13. Vayu Mudra (Mudra of Air): Method: Keep the index finger on the base of the thumb and press with thumb keeping the other three fingers straight. Specialty: It prevents all the diseases that occur due to the imbalance of the air. Time Duration: The practice of this mudra for 45 minutes reduces the severity of the disease in 12 to 24 hours. For better results practice it for two months. Benefits: It cures Rheumatism, Arthritis, Gout, Parkinson's disease and paralysis without any medicine It is useful for Cervicall Spondilytis, paralysis to face and catching of nerve in neck It corrects the disorder of gas in the stomach 14. Shunya Mudra (Mudra of Emptiness): Method: Keep the middle finger at themount of Venus and press it withthumb. Specialty: It reduces the dullness in ourbody. Time Duration: One can practice it for 40 to 60minutes daily until to be curedfrom the disease. Benefits: It relieves an earache within4 or 5 minutes It is useful for the deaf andmentally challenged, but notfor inborn ones. 15. Surya Mudra (Mudra of Sun): Method: Bend the ring finger and press it with thumb. Specialty: It sharpens the center in thyroid gland. Time Duration: Practice it daily twice for 5 to 15 minutes. Benefits: It reduces cholesterol in body and helps in reducing weight It reduces anxiety It corrects indigestion problems 16. Prana Mudra (Mudra of Life): Method: Bend ring finger and little finger and touch the tip of thumb with their tips keeping the remaining two fingers stretched. Specialty: As it is the mudra of life, it improves the power of life. Weak people become strong. It reduces the clamps in blood vessels. If we practice it regularly, we will become active. Time Duration: No specific time duration. One can practice it any time. Benefits: It improves immunity Improves the power of eyes and reduces eye related diseases It removes the vitamin deficiency and fatigue 17. Apana Mudra (Mudra of Digestion): Method: The tips of middle finger and ring fingertouch the tip of thumb while the othertwo fingers are stretched out. Specialty: It plays an important role in our healthas it regulates the excretory system. Time Duration: Practice it daily for 45 minutes, butpractice for longer time yields morebenefits. Benefits: It regulates diabetes It cures constipation and piles It helps excreting the normal wasteregularly 18. Apana Vayu Mudra(Mudra of Heart): Method: The tips of the middle finger and ringfinger touch the tip of thumb, while theindex finger touches the base of thumband little finger stretched out. Specialty: It benefits the heart. It works likeinjection in the reduction of heart attack.It is as powerful as sorbitate tablet. Itreduces the gas content in body. Time Duration: Practice it as many times as you can.Heart patients and BP patients canpractice it for 15 minutes daily twice forbetter results. Benefits: It strengthens the heart and regularizes palpitation It regulates excretory system It redeems gastric trouble 19. Linga Mudra (Mudra of Heat): Method: Interlock the fingers of both the hands andkeep the thumb of the left hand verticallystraight and encircle it with the thumb andthe index finger of the right hand. Specialty: It generates heat in our body. Take milk,ghee, more water and fruit juices in additionto practice of this mudra for much benefits. Time Duration: Practice it any time you want. But don'tpractice it a lot as it produces heat in thebody. It can cause sweating even in winter ifyou practice it longer. Benefits: It stops production of phlegm and givespower to lungs It cures severe cold and bronchialinfection It invigorates the body 20. Bandhas Bandhas are internal muscular holds used to generate heat and focus energy in three parts of the body.They are primarily used during pranayama (yogic breathing) practice, although they can be performed during yoga poses (asana) as well. 21. Mula Bandha To perform mula bandha, exhale and access your pelvic floor, the space between your pubic bone and tailbone. Gently pull it upward toward your belly button.At first you may need to simply contract and hold the muscles around your anus or genitals or both until you get a feel for things down there. However, what you really what to focus on and lift is the perineum, that ticklish spot between your anus and genitals.While holding the lock, do not hold your breath. Breathe naturally. Engaging mula bandha while doing yoga poses adds to the concentration and the integrity of the poses. 22. Uddiyana Bandha To perform the abdominal lock, sit in a comfortable cross-legged half- or full-lotus position. Exhale completely. Then draw the abdomen in and up without inhaling. Draw everything up and underneath the rib cage. To unlock, relax the abdomen and inhale. Repeat often.As with the mula bandha, the uddiyana bandha can also be used during yoga poses. The bandha naturally massages and cleans the abdominal organs, and the gentle pressure from the breath intensifies this therapy.Because of the contracting and lifting movements in both the mula and uddiyana bandhas, they are complimentary and should be attempted together if possible. Lifting and contracting the pelvic floor facilitates doing the same with the abdomen.Combining these locks while practicing yoga asana is exceptionally beneficial. 23. Jalandara Bandha To do the throat lock, sit, as before, in a comfortable cross-legged, half- or full-lotus position. Partially inhale, and then hold your breath. Drop your chin about halfway to your chest. The pull your chin back toward your chest so that your neck is in line with your spine, not rounded. Hold your breath as long as you comfortably can. You will feel the lock high in your throat and along your neck almost in to your scalp. This bandha contributes to correct posture and is believed to take pressure off the heart and lungs. Of the three, this is the most difficult bandha to precisely achieve. Serious practitioners should consult a teacher well versed in yogic breathing techniques.Performing all three locks at once -- the mula, the uddiyana and then the jalandara -- creates what is called the Mahaba