Yoga and meditation lecture


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Yoga and meditation lecture

  1. 1. Introduction to The Science of Yoga and Meditation
  2. 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. 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 sides The yoga of “royalty” – the  Karma Yoga eight fold path your actions, volunteer work, selfless acts of kindness
  4. 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. 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. 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 – Swadhyaya monogamy  Self-inquiry – Aparigraha  Self-study  Nonhoarding – Ishwara Pranidhana  Greedlessness  Study of ancient scripture and texts
  7. 7. 8 Fold Path  Asana – “sacred geometric” postures  Pranayama (breathing practice)  Pratyahara (withdraw within)  Dharana (one pointed focus)  Dhyana (absorption)  Samadhi (bliss state)
  8. 8. Meditation Ceasing the fluctuations of the mind (thoughts are frequencies – waves and particles)
  9. 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. 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. 11. Prithvi Mudra (Mudra of Earth):  Method:  Tip of the ring finger touches the tip of the thumb, with the other three fingers stretched out.  Specialty:  It reduces all physical weaknesses.  Time Duration:  It has no particular time duration. You can practice it any time you want.  Benefits: – It helps to increase the weight for weak people – It improves the complexion of skin and makes the skin to glow – It makes the body active by keeping it healthy
  12. 12. Varuna Mudra (Mudra of Water):  Method:  Tip of little finger touches the tip of thumb, with the other three fingers stretched out.  Specialty:  It balances the water content and prevents all diseases which come due to lack of water.  Time Duration:  It has no specific time duration and one can practice it according to their time.  Benefits: – It retains clarity in blood by balancing water content in the body – Prevents the pains of Gastroenteritis and Muscle Shrinkage
  13. 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. 14. Shunya Mudra (Mudra of Emptiness):  Method:  Keep the middle finger at the mount of Venus and press it with thumb.  Specialty:  It reduces the dullness in our body.  Time Duration:  One can practice it for 40 to 60 minutes daily until to be cured from the disease.  Benefits: – It relieves an earache within 4 or 5 minutes – It is useful for the deaf and mentally challenged, but not for inborn ones.
  15. 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. 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. 17. Apana Mudra (Mudra of Digestion):  Method:  The tips of middle finger and ring finger touch the tip of thumb while the other two fingers are stretched out.  Specialty:  It plays an important role in our health as it regulates the excretory system.  Time Duration:  Practice it daily for 45 minutes, but practice for longer time yields more benefits.  Benefits: – It regulates diabetes – It cures constipation and piles – It helps excreting the normal waste regularly
  18. 18. Apana Vayu Mudra (Mudra of Heart):  Method:  The tips of the middle finger and ring finger touch the tip of thumb, while the index finger touches the base of thumb and little finger stretched out.  Specialty:  It benefits the heart. It works like injection in the reduction of heart attack. It is as powerful as sorbitate tablet. It reduces the gas content in body.  Time Duration:  Practice it as many times as you can. Heart patients and BP patients can practice it for 15 minutes daily twice for better results.  Benefits: – It strengthens the heart and regularizes palpitation – It regulates excretory system – It redeems gastric trouble
  19. 19. Linga Mudra (Mudra of Heat):  Method:  Interlock the fingers of both the hands and keep the thumb of the left hand vertically straight and encircle it with the thumb and the index finger of the right hand.  Specialty:  It generates heat in our body. Take milk, ghee, more water and fruit juices in addition to practice of this mudra for much benefits.  Time Duration:  Practice it any time you want. But don't practice it a lot as it produces heat in the body. It can cause sweating even in winter if you practice it longer.  Benefits: – It stops production of phlegm and gives power to lungs – It cures severe cold and bronchial infection – It invigorates the body
  20. 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. 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. 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. 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 Mahabandha, the Great Lock, which is said to renew nerves and glands as well has lower blood pressure. The bandhas can be performed anywhere, while sitting in traffic, balancing your checkbook. They can be done together, separately or integrated in to asanas
  24. 24. Pranayama
  25. 25. Pranayama Benefits  We can regain our ability to breath in a slow, deep, and healthy manner through pranayama - breathing from the belly button on up.  Increases the rate of metabolism (to aid with weight loss) - also Agni, the digestive fire, is extremely important in Ayurveda (Eastern Medicinal Branch of Yoga) - having a healthy digestion will improve your entire state of health - body and mind.  Strengthens the immune system.  Calms and steadies the mind.  Improves focus and concentration.  Can raise or lower blood pressure, depending upon the technique chosen and the desired result.  Body uses oxygen more efficiently, increasing our health.  Provides sufficient oxygen for the functioning of every cell in our body. Without sufficient oxygen, we cannot metabolize food properly, and nutrients are wasted (take time to breathe deeply between your bites of food during mealtimes - aids digestion in many ways).
  26. 26. Forms of Pranayama  Udana vayu is the vital force centered in the throat.  Prana vayu is the vital force centered in the heart, chest and lungs and, by extension with the nose and mouth.  Samana vayu is centered in the abdominal area and is associated with digestion and maintaining the balanced functioning of the abdominal organs.  Apana vayu is centered in the intestines and is associated with exhalation, elimination as well as with the reproductive system.  Vyana vayu pervades the entire body and is especially active in the limbs.
  27. 27. Pranayama Techniques  Langana  Sitali or Sitkari  Chandra bhedana  Anuloma Ujjayi  Anuloma Krama  Kapalabhati  Nadi Shodhana  Ujjayi  Viloma Ujjayi  Surya Bhedana  Viloma Krama  Bhastrika