Yoga is a practice that aims to bring union and communion between the mind, body, and spirit. It has eight limbs or stages including moral codes, purification, poses, breathing exercises, withdrawal of senses, focus, meditation, and enlightenment. The stages help control passions, keep the body healthy, and take the practitioner into the inner soul. Proper preparation, intention, attention to breath and sensations, and rest are important for a yoga practice. Yin yoga removes blockages and allows energy to flow through holding poses and focusing awareness.

1. What is Yoga?
Yoga with Meridian for Self Healing

2. What is yoga?
The word “Yoga” is derived from the Sanskrit root “yuj”, meaning to bind, join, attach, yoke, to direct and
concentrate one’s attention on, to use and apply. It also means union and communion; It symbolizes the
disciplining of the intellect, the mind, the emotions, the will, which that Yoga presupposes; It means a
poise of the soul which enables one to look at life in all its aspects evenly.
The real meaning of Yoga is deliverance from contact with pain and sorrow.
As a well-cut diamond has many facets, each reflecting a different color of light, so does the word yoga,
each facet reflecting a different shade of meaning and revealing different aspects of the entire range of
human endeavor to win inner peace and happiness.
Yoga has also been described as wisdom in work or skillful living amongst activities, harmony, and
moderation. By moderation in eating and in resting, by regulation in working and by concordance in
sleeping and waking, Yoga destroys all pain and sorrow.

3. The Stages of Yoga
Patanjali enumerates these means as the eight limbs or stages
of Yoga for the quest of the soul, they are:
1. Yama (Universal moral commandments)
2. Niyama(Self-purification by discipline)
3. Asana (Posture)
4. Pranayama (Rhythmic control of the breath)
5. Pratyahara (Withdrawal and emancipation of the mind
from the domination of the senses and exterior objects)
6. Dharana (Connection)
7. Dhyana (Meditation)
8. Samadhi (A state of super consciousness brought about
by profound meditation, in which the individual aspirant
becomes one with the object if his meditation-Paramatma
or the Universal Spirit)

4. The Stages of Yoga
Yama and Niyama control the yogi’s passions and emotions and keep him in harmony with his fellow man.
Asanas keep the body healthy and strong and in harmony with nature. The first three stages are the
outward quests.
Pranayama and Pratyahara, teach the aspirant to regulate the breathing, and thereby control the mind.
These two stages of Yoga are known as the inner quests.
Dharana, Dhyana, and Samadhi take the yogi into the innermost recesses of his soul. These three stages
are the quests of the soul.

5. How to Practice Yoga
How we practice is much more important than what we practice. We do not use the body to get into a
pose, we use the pose to get into the body.
Before embarking on practice, please make sure you are able to do safely. Check with your doctor or
health care professional before starting any yoga practice. The guidance is given in this session is not
meant to replace medical advice. While care has been taken in compiling the guidance in this session, we
cannot take responsibility for any adverse effects from your practice. When you are unsure of any aspect
of the practice or feel unwell, seek medical advice. Please notice the contraindications for each pose
before you try it, and please note the many options available to make each pose more accessible.
Practice with both intention and attention.
Having a good teacher who can interpret the teaching and intentions of the gurus of ages past and bring
the teaching to us in a modern manner is invaluable.

6. Before Practice:
-If you are pregnant or have serious health concerns such as joint injury, recent surgery, epilepsy,
diabetes, or any cardiovascular diseases (especially high blood pressure), be sure to discuss your
intention on practice yoga with your healthcare provider.
-Don’t wear perfume or cologne when you practice. Deep breathing is part of the practice and you do not
want to be deeply inhaling these fumes.
- Do not eat anything for at least one or two hours beforehand, and no big meals at least three hours
before you practice. (For yang practice you would extend the waiting times before practicing)
- Before you begin, it is nice to have a shower. Empty your bowels and bladder. These are all part of the
normal morning ritual, which means you won’t be doing your Yin yoga practice right after rolling out of bed.
Give yourself at least thirty minutes after rising before starting any yoga practice.

7. Before Practice:
- If you are already physically exhausted, keep the practice very brief and gentle.
- Avoid practice if you have had a lot of suns that day. Prolonged sunbathing depletes the body, let it
recover before stressing it further.
- Remove wristwatches and anything metallic that makes a complete circle around the body. If practical,
remove glasses, too.
- Wear loose, comfortable clothing so that the body is not restricted.
- Have cushions, blocks, and blankets handy for padding and to sit upon for most forward bends and
meditation.
- Remove obvious distractions: unplug the phone, put out the cat, tell family members that you need some
quiet time.

8. Intention and Attention
Let’s do everything with intention and attention.
Anything that brings you to your mat is to be
respected. But understanding your inner drive will
help you focus on your goal, to pay attention. For
some, it is to gain health. If this is your reason,
remind yourself to feel your state of health as you
practice, feel the healing energies flowing through
you. You will heal faster when you remember this
intention. Perhaps you are going through a very
hectic time in your life right now and you need to
slow down. That will be your goal today: balance.
We can set an intention beyond our own benefit.

9. Opening Meditation
Begin by allowing your awareness to sink into your lower belly. Do not try to
change anything. Notice and accept the breath exactly as it is. Do not try to
change anything. Notice and accept the breath exactly as it is.
After a few breaths, allow your awareness to broaden.Notice other feelings in
your body, your weight on the floor, the temperature of the air against your
skin, the sounds around you.
After a while, bring your awareness to the heart level and check in with the
state of your emotions.
After another minute or so, allow your awareness to rise to that point right
between the eyes.

10. Opening Meditation
Begin to move your energy, Yin Yoga removes the blockages deep in our connective tissues, allowing the
Chi or prana to flow unhindered. In a Yang practice, we use movement to start this flow of energy, but that
engages the muscles, which we try to avoid in the yin practice.
In the Yin Yoga practice, we do apply pressure along our meridian lines to stimulate the flow of energy.
When we hold the poses in Yin Yoga practice we can add two other ways to move energy: awareness and
breath. Bring your awareness right into the sensation, the more you pay attention, the more energy will
flow.

11. Ending the Practice
Once we have completed our last pose, it is time for rest and then a transition back to the world we left
behind. The rest period is called “Savasana”. It has been proven to be the most effective form of rest
possible. Don’t skip it. When we have finished, we should feel completely balanced.