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Técnicas de Ensino Do Yoga (Em Inglês)
Técnicas de Ensino Do Yoga (Em Inglês)
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Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
INVITED FACULTY MEMBERS
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
YOGA-VIDYA: THE SCIENCE OF YOGA
Yogacharya Dr Ananda Balayogi Bhavanani
Chairman ICYER, Pondicherry www.icyer.com
Yoga is the science of the SELF. Yoga can also be termed the science of man in
depth, the science of conscious evolution or the science of human possibilities. Yoga
not only has the concepts but also the tools and technology needed to find OUR
SELF. While the modern science looks outward the Yogi searches the depth of his
own self. According to Yogamaharishi Dr Swami Gitananda Giri Guru Maharaj who
was one of the foremost authorities on Rishiculture Ashtanga Yoga in the last
century, Yoga is a science and not only is it a science but is the mother of Science.
Dr. I K Taimni, another learned scholar known for his great analytical works on
Yoga, even goes to the extent of calling Yoga the “Science of Sciences”.
YOGA AS A SCIENCE:
The characteristic of a science or Vidya is the approach and not merely content or
quality of knowledge. Though Yoga has its foundations more than 5000 years ago
and is principally an oral tradition, the verbal basis of Yoga-Vidya (Yogic Science) is
found in the Upanishads (especially the Katha-Upanishad, Shvetashvatara-
Upanishad and Maitrayaniya-Upanishad), the Yoga Sutras of Patanjali and the
Bhagavad Gita. According to Prof. TR Anantharaman, President of the Indian
Academy of Yoga, all of these Yoga scriptures are pre Buddhistic in nature and
share a systematic and broad scientific basis. Katha Upanishad, one of the first
written works on Yoga mentions the Yoga-Vidya (science of Yoga) and Yoga-Vidhi
(the technological know how) of Yoga. The pure science of Yoga is Adhyatma Vidya
(science of man in depth) while the technology or applied science (rules of Yoga
practice) that is, the technology of unification or integration, is called Yoga-Vidhi.
The scientific attitude of Yoga can be seen from the firm insistence on Pariprasna
(enquiry or dialogue) as a pre requisite to higher knowledge as enunciated in the
Bhagavad Gita (IV.34). Similarly the Yoga Sutras of Patanjali display a scientific
attitude towards the acquisition of Pramana (true knowledge). Patanjali says that
true knowledge can be acquired (Yoga Sutra: Chapter I, Verse7) by direct
perception (Pratyaksha), rational inference (Anumana) and from reliable testimony
(Agama). This use of the intellect (Buddhi) endowed with discrimination (Viveka) is
typical of all Yoga traditions and their teachings. The Bhagavad Gita, which is
sometimes referred to as the Yoga Shastra, shows the exchange between Arjuna
and Yogeshwar Krishna to be of a genuine spirit of enquiry and a keen desire for
truth, as one would expect from a modern scientist and his guide. The Shiva-
Samhita (V.26-30) lists the characters of a fully qualified disciple (Shishya) as
follows. “Endowed with great energy and enthusiasm, intelligent, heroic, learned in
the scriptures, free from delusion…” Aren’t these very same qualities required by a
true scientist (a seeker of true knowledge)?
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
mind), Kshipta (distracted mind), Vikshipta (partially distracted mind), Ekagratha
(concentrated mind) and Niruddha (controlled mind). They also found that the
thought waves (Chitta-Vritti) were five fold and are Pramana (conception),
Viparyaya (misconception), Vikalpa (imagination), Nidra (sleep) and Smrithi
(memory). They realized that without controlling these mental fluctuations there
was no hope of spiritual evolution. This is why Maharishi Patanjali says, “Yoga is the
stilling of the whirlpools of the mind (Yogash chittavritti nirodhah).
Once this is achieved the Yogin rests in his essential self (tada drishtu swarupeva
sthanam). The method to achieve this state is through dedicated and determined
practice and dispassionate objectivity (abyasa vairagyabhyam tannirodhah).
The Yogi views his being as a manifestation of the Divine and realizes that he is not
only the physical body but also has four other bodies; the energy body, the mental
body, the body of wisdom and the body of eternal bliss. This concept is known as
the Pancha Kosha. He follows a systematic practice (Abyasa) of the eight fold path
of Ashtanga (Raja) Yoga consisting of the moral restraints (Yama), ethical
observances (Niyama), firm and comfortable postures (Asana), expansion of the
vital life force (Pranayama), control of the senses (Pratyahara), concentration
(Dharana) leading into meditation (Dhyana) and ultimately transcending the
individual self in cosmic consciousness (Samadhi). This conscious evolution may
take years and years (even lifetimes) of disciplined and dedicated practice
(Abyasa), detachment or dispassion (Vairagya) and loads of discrimination
(Viveka). Through such a systematic manner the Sadhak (seeker of Truth)
attempts to unite (Yuj) his individual self (Jivatma) with the universal self
(Paramatma).
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
He who is attentive towards Yoga long delights in Yoga.”(III.6). Similarly the Yoga-
Shikha-Upanishad warns of the “snare of textbooks” (Shastra-Jala) referring to
bookish learning without accompanying experience.
Dr. Georg Feuerstein in his excellent book ‘The Shambala Guide to Yoga’, says
“Long before physicists discovered that matter is energy vibrating at a certain rate,
the Yogis of India had treated this body-mind as a playful manifestation of the
ultimate power (Shakti), the dynamic aspect of Reality. They realized that to
discover the true Self, one had to harness attention because the energy of the
body-mind follows attention. A crude example of this process is the measurable
increase of blood flow to our fingers and toes that occurs when we concentrate on
them. The Yogis are very careful about where they place their attention, for the
mind creates patterns of energy, causing habits of thought and behavior that can
be detrimental to the pursuit of genuine happiness”.
Dr Dean Ornish, an eminent American medical doctor who has shown that Yogic
lifestyle can reverse heart disease says, “Yoga is a system of perfect tools for
achieving union as well as healing.”
Dr VSSM Rao writes that, “The tradition of Yoga is so perfect that we have to seek
ways of expounding it in modern scientific terminology instead of simply evaluating
it in terms of current concepts of science, which is expanding so rapidly that a time
may come when man would like to live by his intuition rather than by scientific
planning, bristling with conflicts and balancing a number of variables not completely
understood.”
According to the late Padma Bhushan Dr B Ramamurthy, eminent neurosurgeon,
Yoga practice re-orients the functional hierarchy of the entire nervous system. He
has noted that Yoga not only benefits the nervous system but also the
cardiovascular, respiratory, digestive, endocrine systems in addition to bringing
about general biochemistry changes in the Yoga practitioners.
Professor Dr SV Rao, an eminent medical doctor and Yoga Scientist says, “Yoga is a
science because it is verifiable. Yoga as a science of living is also an art. Yoga,
therefore, may be defined as the science and art of optimum living. Yoga has the
capacity to move, either side by side with medical science or independently. This is
because Yoga has a sound system of etiology, diagnosis and pathogenesis of
disease. Thus we have a complete system by itself in Yoga.”
Yogamaharishi Dr Swami Gitananda Giri Guru Maharaj, one of the foremost
authorities on classical Yoga in the last century says, “Yoga is scientific and many of
it practices can be measured by existing scientific methods. As a science of mind it
offers a safe method of concentration and meditation educing a practical application
of the power of the human mind. Its entire process is centered in awareness - that
is why I call it the science of awareness.”
REFERENCES
1. Anantharaman TR. Yoga as Science. Souvenir: Seminar on Yoga, Science and
Man.1975.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
2. Anantharaman TR. Yoga Vidya and Yoga Vidhi. The Yoga Review 1983; III: 3,
119-137.
3. Chidbhavananda Swami. The Bhagavad Gita. Ramakrishna Tapovanam,
Trichy, 1984
4. Diwakar RR. Reader’s forum. The Yoga Review 1986; Vol. VI; 3/4, pp 35.
5. Feuerstein Georg. The Shambala Guide to Yoga. Shambala Publications Inc,
Boston, Massachusetts, and USA.1996.
6. Gitananda Giri Swami. Yoga the Art and Science of Awareness. Souvenir
1996; 4th International Yoga Festival, Govt of Pondicherry.
7. Gitananda Giri Swami. Ashtanga Yoga of Patanjali. Pondicherry. 1999.
8. Gitananda Giri Swami. Frankly Speaking. Satya Press, Pondicherry, 1997.
9. Gitananda Giri Swami. Yoga: Step-by-Step, Pondicherry, 1976.
10.Taimni IK. The Science of Yoga. The Theosophical Publishing House, Adyar,
Chennai.1961
11.Yoga: Science of Holistic Living. Vivekananda Kendra Patrika. 17-2 1988.
12.Yogi Ram. Health and longevity through Yoga. Yoga Thara 1997; July/Aug,
pp 7-9
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
11. Must be able to motivate others by self-example and lead the way as a true
Yoga Acharya.
12. Must learn from their mistakes and be ready to correct themselves when
they have made such mistakes
13. Must have devotion to the Guru who has guided them to the level of
becoming a teacher themselves. Guru Droha or treachery to one’s Guru is
considered the worst sin.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
13.Stress upon the importance of the three R’s. Regularity, rhythm and
repetition that have been so nicely explained by Amma. Daily practice should
be encouraged.
14.It is important to help them understand how to make life more meaningful by
paying attention to the process of transforming oneself from the lower animal
to the Divine states of existence. Change is the only constant as Amma
always says and the Panchakashara of Om Namashivaya is a very good Japa
in this regard.
15.This is a slow and steady process. Don’t rush them into any of the practices
without adequate preparation and don’t over stretch them as it may cause a
negative reaction. Pay attention to the students at all times.
16.Give them an understanding of the various paths of Yoga, the different
traditions, the types of Sadhakas and the importance of Guru Bhakti and
Guru Dakshina (gratitude to the Guru) in the evolutionary process. Shraddha
or faith in the Guru and their wisdom is essential for all students.
17.Slowly and steadily make the mind ready for the internal practices of
Dharana and Dhyana with proper step by step guidance. The awareness of
the flow of Prana in the different practices can make the student ready for
the inner experiences that occur later. Om Japa and the chanting of Mantras
can help make the process more internal.
18.The Sanskrit names are essential to understand the essence of the practice
and so make sure you give the names and their relevance.
19.Relaxation is very important and the teacher must guide the student in a
slow and step-by-step manner during the relaxation.
20.Swamiji and Amma have given us great examples of how to live the Yogic life
and teach for all types of students in all situations. We should learn from
them and follow their great examples.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
first step of going in and out of the posture in tune with the breathe
cycle,
the second step of holding the posture for a short period,
the third step of holding it for a longer duration of time.
• Make the class lively with some Yoga jokes and have a sip of water in
between the practices to hydrate the tissues.
• Introduce the breathing practices to develop a proper breathing pattern and
encourage the use of complete Yogic breathing (Mahat Yoga Pranayama)
from the beginning.
• Introduce the Pranayama practices in a step by step manner and go from a
short breath cycle to a longer one with time. Use of Bandhas is to be brought
in later when trying to hold the breath for longer periods of time.
• The importance of Mudras can be taught at the appropriate time with proper
examples to understand the flow of energy in the body. Sparsha Mudras are
an excellent tool to help students to understand the power of Mudras.
• Relaxation is the most important time in the class as the benefits of the
practices done in the class settle down in the body in a healthy manner at
that time. Don’t neglect this vital period of rest, relaxation and recuperation.
• Make mentions of the Yogic philosophy and psychological aspects as well as
the benefits of the practices at different intervals in the class. Repeat the
concepts many times as students tend to drift off and may not catch the
concepts if mentioned just once.
• Be open to questions and answers in the class but don’t let them disturb the
general rhythm, better to have a time allocated for the questions at the end
of the class.
• End the class with a group prayer and motivate the students to be regular as
that is one of the most important aspects of Yoga Sadhana.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
channels and Psychic centre. As mentioned in the yogic scriptures that there are
84, 00,000 Asanas exists. Our great rishi’s and yogi’s modified and reduced the
number of Asanas to few hundred which is known today. It is very difficult to
perform all the Asanas by all. Of these few hundred, it’s sufficient to practice a few
Asanas which is most suitable to a particular practitioner. Regular practice of yoga
brings the maximum benefit.
TEACHING ASANAS TO THE BEGINNERS: There is a group of Asanas that should
be performed by those who have never practiced Yogasanas before, who are infirm
in any way, weak or sick and who are therefore unable to perform the most difficult
practices. This group consists of elementary techniques designed to prepare the
mind and body. The major Asanas of this group consists of Pawana muktasana
series. In Sanskrit these practices are referred to as “Sukshma Vyayama”. The
word ‘Pawan’ means wind or Prana and ‘Mukta’ means release and ‘asana’ means
pose. Therefore pawana muktasana also means a group of Asanas that remove any
blockages that prevent the free flow of energy in the body and mind. It is very
useful as a preparatory practice as it opens up all the major joints and relaxes the
muscles of the body. This group of Asanas can be practiced by all beginners or
advanced, young or elderly people suffering from minor ailments. Because of its
simplicity, it should be taught to all beginners. These practices are divided into
three parts such as:
Part-I: Anti-rheumatic group: These groups of Asanas are very good for
those with rheumatic arthritis and related ailments. These exercises consist
of toe-bending, ankle rotation, half butterfly, full butterfly and hip rotation,
hand bending, wrist bending, wrist joint rotation, elbow bending, shoulder
socket rotation and neck movement.
Part-II: Digestive/Abdominal group: This group of Asanas is concerned
specifically with strengthening the digestive system. The practices are raised
legs pose (uttana padasana), legs rotation (chakra padasana), cycling (pada
sanchalanasana), leg lock pose (supta pavana muktasana), rocking and
rolling, sleeping abdominal stretch pose (supta udara karshanasana) and
boat pose (navasana).
Part-III: Shakthi Bhandha Asanas: These groups of Asanas are
concerned with improving the energy flows within the body and breaking
down neuro-muscular knots, especially in the pelvic region whose energy
tends to stagnate. The practice consists of pulling the rope, dynamic spinal
twist, churching the mill, rowing the boat, chopping the wood, salutation in
sitting pose and abdominal stretch pose.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
YOGASANAS
Cultural
Asanas
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
hastasana, Utthitha janu sirshasana, Pada angusthasana, Vajra mutrasana,
Upavishta konasana, Koormasana
3. BACK BENDING ASANAS: Back bending Asanas are postures which turn the
body out to face the world. They are stimulating and extro verting. Because they
expand the chest and encourage inhalation, they are associated with the attitude of
embarrassing life. The practice backward bending Asanas can correct postural
defects and neuro-muscular imbalances of the vertebral column. These Asanas help
to circulate, purify and enrich the blood in the back region. This series of Asanas
create a negative pressure in the abdomen and pelvis, helping neuro-circulatory
toning of all the related organs and also massage the abdomen and pelvic organs.
The followings are some of the backward bending Asanas: Bhujangasana, Laghu
Vajrasana, Salabhasana, Dhanurasana, Sedhu Bandhasana, Chakrasana,
Ushtrasana
4. SPINAL TWISTING ASANA: Spinal twisting asana are important for spinal
health. The twist imposed on the spine and the whole trunk exercises the muscles,
make the spinal column more flexible and stimulate the spinal nerves. It also has a
strong influence on the abdominal muscles, alternatively stretching and
compressing them as the body twists from one direction to the others. The
followings are some of the spinal twisting Asanas: Meru wakrasana, Artha
matsyendrasana, Parivritti janu sirshasana, Bharadvajasana, Pashasana, Privritta
trikonasana, Privritta parshva konasana.
5. INVERTED ASANAS: Inverted Asanas reverse the action of gravity on the body;
instead of everything towards the feet, the orientation shift towards the head.
Similarly on the emotional on the Psych level inverted Asanas turns everything
upside down, throwing a new light on the old pattern of behavior and being.
Generally these practices improve health, reduce anxieties and stress and increase
self confidence. These Asanas encourage a rich supply of blood flow to the brain
and nourishing the neurons and flushing out the toxins. Blood and limb,
accumulated in the lower limbs and abdomen, are drained back to the heart, then
circulated to the lungs, purified and re-circulated to all parts of the body. This
process nourishes the cells of the whole human organisms. They enrich blood flow
also allows the pituitary gland to operate more efficiently. The followings are some
of the inverted Asanas: Bhumi pada uttasana, Vipareeta karani asana,
Sarvangasana, Padma sarvangasana, Halasana, Sirshasana, Oordhwa padmasana.
6. BALANCING ASANAS: Balancing Asanas develops the cerebellum, the brain
centre that controls how the body works in motion. These Asanas induce physical
balance, stilling unconscious movements. This group of practice develops a
balanced mind and a more matured outlook on life. It also balances the novel
system and removing stress and anxiety. At the beginning these Asanas may be
difficult to perform however the body is very adoptable and progress will quickly be
made with few weeks of regular practice. The following are some of the balancing
Asanas: Garudasana, Natarajasana, Vatayanasana, Bakasana, Kukutasana,
Hamsasana, Mayurasana.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
II. RELAXATION ASANAS: The relaxation Asanas should be performed before and
after the asana session and at any time when the body become tired. The
followings are some of the important relaxation Asanas: Shavasana (corpse pose),
Advasana(reversed corpse pose), Makarasana(crocodile pose),
Jyestikasana(superior pose) and, Matsya Kridasana(flapping fish pose).
III. MEDITATION ASANAS: The meditative Asanas needs to hold the body in a
steady position without conscious effort. It is essential to remain awake and alert
while going to various stages which lead to successful meditation. Initially most
people will find it difficult to sit in one asana for a long time. However, through
regular practice of the pre meditation posture, the legs and hips will become
flexible enough comfortably maintain a steady posture. The followings are some of
the Asanas prescribed for meditation. They are Padmasana, Bhadrasana,
Siddhasana and Vajrasana.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
Clothes: During the practice of Asanas it is better to wear loose, light and
comfortable clothing. During the practice of Asanas spectacles, watches and
jewelries should be removed.
Bathing: Try to take a cold shower before starting Yogasanas.
Emptying the bowels: Before commencing the Asanas programme the bladder and
intestine should preferably be emptied
Diet: there are no special dietary rules for asana practitioners, although it is better
to eat natural food and in moderation. At meal time it is advised to half fill the
stomach with food, 1/4th of water and leave the remaining 1/4th empty. Eat only to
satisfy hunger and not so much that a feeling of heaviness or laziness occurs. Eat to
live rather than live to eat. Food which causes or gas in the digestive system, which
are heavy, oily and spicy should be avoided, especially when Asanas are practiced
with a spiritual aim.
No straining: Never exert undue force while doing Asanas.
Age: Asanas may be practiced by people of all age groups, male or female.
Contra-indication: people with fractured bones or who are suffering from chronic
ailments should consult a yoga teacher or doctor before commencing Asanas.
Termination of Asanas: If there is excessive pain in any part of the
body the asana should be terminated immediately and if necessary
medical advice shout.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
These Kriyas are listed in Shloka 12 of Gherenda-Samhita,(a classic text of Hatha
Yoga)
DHAUTIR-VASTIS-TATHA NETIR, TRATAKAM, NAULI
KAPAL-BHATIS-C-AITANI, SAT-KARMANI SAMACARET
Which means, “The body is cleaned with the help of the six following process”
1. Dhauti- Cleanses the upper GIT up to stomach.
2. Basti - Cleanses the lower part of GIT, especially the rectum.
3. Neti - Cleanses upper nasal tract from nostrils to throat
4. Nauli- Cleanses abdominal organs, strengthens and tones abdominal muscles.
5. Kapalabhati - Refreshes, activates brain cells cleaning the respiratory tract.
6. Trataka- Strengthens and tones the eyes, improves eye sight.
When Shat Karmas are used in the very beginning, it unplugs the repression of
cultural conditioning, open up the energy channels, activate the energy centers,
and also unburden the physical body of accumulated obstructions and toxins.
Shat Karmas are NOT simply physical cleansing exercises; rather they utilize
specific body mechanics in order to remove emotional and mental blockages and
hindrances. They affect the physical body, energy body, mental/emotional body,
the creative thought processes and pathways of embodiment in a positive way.
They are meant to wake us up and remove obstacles. They are not designed to be
used exclusively, but rather are preparatory activities intended to be integrated
with the other practices such as Yama / Niyama, Asana, Dhyana, Pranayama, and
the rest of the Yoga practices capable of creating a profound synergy and
synchronicity (of body, nature, breath, mind, and spirit).
These Kriyas create space in the human temple for living spirit -- they detoxify the
body, the blood stream, the nervous system, brain, Nadis, mind, thought patterns,
and negative tendencies. By opening up these pathways, less distracting energetics
are present and more positive, healing, and evolutionary creative energy is able to
flow. The Kriyas thus serve as power synergists in the purification of the body-
mind, its activation, and integration.
PRECAUTIONS
• They look difficult, revolting, unnatural and are definitely not easy.
• There is some risk of harm to the learner if something goes wrong.
• These powerful techniques should never be learned from books or taught by
inexperienced people. According to tradition only those instructed by a Guru
may teach others.
• It is essential to be personally instructed as to how and when to perform
them according to individual needs.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
Hatha Yoga Pradipika Chapter 2 verse 21 – 36, explains the technique,
benefits and the precautions of the Shat Karmas
21: “When fat or mucus is excessive, Shatkarma; the six cleansing techniques,
should be practiced before (Pranayama). Others, in whom the Doshas, i.e. phlegm,
wind and bile are balanced, should not do them.
22: Dhauti, Basti, Neti, Trataka, Nauli and Kapalabhati; these are known as the six
cleansing processes.
23: These Shatkarma, which effect the purification of the body, are secret. They
have manifold, wondrous results and are held in high esteem by eminent Yogis.
24: A strip of wet cloth four Angulas wide (i.e. 7 – 8 cms) and fifteen hand spans
(i.e. 1 ½ m) in length is slowly swallowed and then taken out, as instructed by the
Guru. This is known as Dhauti (internal cleansing).
25: There is no doubt that coughs, asthma, diseases of the spleen, leprosy and
twenty kinds of diseases caused by excess mucus are destroyed through Dhauti
Karma.
26: Sitting in Utkatasana, navel deep in water, insert a tube into the anus and
contract the anus. This cleansing with water is called Basti Karma.
27: Enlargement of the spleen and all diseases arising from excess wind, bile and
mucus are eliminated from the body through the practice of Basti.
28: By practicing Basti the appetite increases, the body glows, excess Doshas are
destroyed and the Dhatu, senses and mind are purified.
29: Insert a soft thread through the nose to a length of one hand span so that it
comes out of the mouth. This is called Neti by the Siddhas.
30: Neti cleanses the cranium and bestows clairvoyance. It also destroys all
diseases that manifest above the throat.
31: Looking intently with an unwavering gaze at a small point until tears are shed is
known as Trataka by the Acharyas (teachers).
32: Trataka eradicates the eye of all diseases, fatigue and sloth and closes the
doorway to creating those problems. It should be carefully kept secret like a golden
casket.
33: Lean forward, protrude the abdomen and rotate (the muscles) from right to left
with speed. This is called Nauli by the Siddhas.
34: Nauli is foremost of the Hatha Yoga practices. It kindles the digestive fire,
removing indigestion, sluggish digestion, all disorders of the Doshas and brings
about happiness.
35: Perform exhalation and inhalation rapidly like a bellows (of a blacksmith). This
is Kapalabhati and destroys all the mucus disorders
36: By the six Karmas (Shatkarma) one is freed from excesses of the Doshas. Then
Pranayama is practiced and success is achieved without strain.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
TYPES OF THE SHAT KARMAS
DHAUTI -Types of Dhauti: (HYP describes Vatsara Dhauti only; the other Dhauti
practices are described in the Gherenda Samhita.)
• ANTAR DHAUTI (internal): Vatsara (wind), Varisara (water), Danda (stick),
Vaman (Kunjal) , Bahiskrita (anal cleaning)
• DANTA DHAUTI (teeth), Jihva (tongue), Karna (ear), Kapalrandhra (frontal
sinuses), Kapal (head), Chakshu (eyes), Danta (teeth)
• HRID DHAUTI: Vastra (cloth), Danda (stick), Vaman (Kunjal)
• MOOLA SHODANA (base purification)
TRATAKA- A Yogic exercise for the eyes, it involves steady and continuous gazing
at a point of concentration.
• Antara Trataka, (internal) and
• Bahira Trataka (external )
NAULI -In this the abdominal muscles are isolated and churned.
• Dakshina Nauli (when muscles are isolated to the right)
• Vama Nauli (left)
• Madhyama Nauli (middle)
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
PRANAYAMA: EXPANDING THE MOTHER ENERGY
Yoga Chemmal Yogacharini Dr Nalini Devi
Senior Faculty ICYER and Director Gitananda Yogalayam, Spain
THE ART AND SCIENCE OF CONTROL AND EXPANSION OF THE MOTHER ENERGY OF
THE UNIVERSE THAT HOLDS EVERYTHING TOGETHER
We can absorb Prana directly from the sun, through the breath, water, earth, other
people, food and cultivating healthy emotions and high thinking.
CLASSIFICATIONS OF PRANAYAMA
1. Adhama or Yoga Pranayamas (Tamas)
- Correction of breathing difficulties
- Cleansing of the respiratory system
- Toning up the nervous system
- Strengthening the mind
Examples: Vibhaga Pranayama, Bhastrika, Shetali Pranayamas
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
Adham Pranayama Madhyam Pranayama
Low Chest Breathing Mid Chest Breathing
HATHENAS:
ASANAS AND KRIYAS
TO OPEN THE LUNGS
BY
FORCING AIR INTO
ITS
BRONCOPULMONARY
SEGMENTS
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
TEACHING YOG TO CHILDREN
Prof Dr Madanmohan
Director-Professor Physiology, JIPMER, Pondicherry
Nowadays, there is a lot controversy about introducing sex education in the
schools. Why not instead, introduce non-controversial and highly desirable yog
education in the schools? In Vedic India, yog education was a part of ashram life.
If we introduce yog in schools, we will surely produce many rishis and Vivekanands.
Present day school education is stress-oriented and plagued by the burden of bulky
school bags and stress generating examinations. Examination time is stressful not
only to the students, but also to the parents and family members. Children need to
relax and be happy. But, it is all stress because of high demands on them. Yog is
the best means to prevent as well as manage stress. Yog is not “job education” but
“self education”. It is an ideal tool for holistic development of our body, mind and
soul. Children are malleable and imitative and childhood is the most critical period
of growth and development. Hence, school life is the most appropriate time for
achieving excellence through yog. Yog can be used to improve not only physical
health and physiological functions, but also concentration, memory, will power and
discipline at the school level. Children do not need high metaphysical, philosophies,
but common sense basic concepts of yog.
In the elderly, body is rigid and health problems start appearing. Hence, yog
practice should include easy performing non-straining asans, non-taxing
pranayams, meditation and relaxation. At the college level, yog training can be
research oriented. School children are quite flexible and they can take to asans like
ducklings to water. Primary school children can enjoy suryanamaskar and AUM
chanting. Children need to be taught how to concentrate. At high school level,
meditation (dhyan) and self study and introspection (swadhay) can effectively
control the negative emotions and restlessness of mind. If dhyan is difficult,
dharana (concentration) can be developed by conscious breathing, tratak and
nasikagr mudra. This will help in developing awareness in every action. The result
will be desirable effect on children’s emotional health and studies. Nadishuddhi
with breath awareness and AUM chanting can effectively reduce the stress levels of
children.
Violence is in the air. Terrorists are having a field day. Cinema glorifies violence.
And we give our children water pistols and guns as toys! Emphasizing yam-niyam
will inculcate virtues that will make children peaceful, humane and happy. It is
clear that yog will make our children physically strong, emotionally balanced,
mentally peaceful and spiritually advanced. Thus, yog is the best answer for
children’s psychological problems and all round development.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
During the adolescent period, there is increase in the production of female sex
hormones resulting in profound physiological and psychological changes. Girls may
experience mood swings and are vulnerable to sexual abuse if they are ignorant.
Hence, the emphasis should be on understanding (jnan yog) and moral-ethical
values (yam-niyam). Regular yog practice will be of great help to cope with the
situation. Relaxation techniques like shavasan and slow rhythmic breathing should
be emphasized. Abdominal (adham) breathing, mool bandh, ashwini mudra, agnisar
kriya and vipareetakarani are good for pelvic health.
For antenatal and postnatal care, abdominal breathing, shavasan and non-taxing
asans can be used to improve general health and reduce the pregnancy-related
complaints. Regular practice of yog will go a long way to reduce the incidence of
surgeries and load on our health care delivery system.
Post - menopausal women may have the feeling of loss of womanhood and general
emptiness. Disciplined yogbhyas is an ideal way to improve personality and general
well being to manage such cases.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
BASIC QUESTIONS IN TEACHING YOGA
Yogacharya Srikant
Assistant Faculty ICYER and Representative of Gitananda Yoga, Canada
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
2. Objectives
This can be interpreted as what we are interested in sharing, what we think we
want to emphasise in terms of personal preference and our own state of being at
that time. It is important to keep these ideals quite high since we often fall short.
If our ideals very low, falling short of that would be something but far away from
our potential. If our ideals are high, falling short of that still is a very good step.
The following questions arise:
• What are our ideals? These can be personal but should be always put in
the context of a tradition and in the deeper sense of what Yoga truly is:
conscious spiritual evolution or Union with the Divine.
• What teaching methods are we to use? This depends a little on our
personality and on the structure of a set tradition.
• Does the teacher learn from his/her students? A point to always keep
in mind: teaching is an exchange and not a one way process. It is not that
the teacher receives the same lessons as the student, but it is a dynamic
process for both, or it should be to qualify as teaching. A good teacher
learns at least as much as his students. The following question should be
contemplated by the discriminate mind and not the Ego: what do we think
we gain from teaching?
3. Situational realities
This is the part where our ideals are brought down to earth and where we can
actually learn the most since we have to adapt and develop “skill in action”. We
must assess the realities of our students, of the structure in which we will teach
and the needs of the students. These realities are to be assessed:
• The type of students: motivations to being there, age group, level of
understanding, physical condition, cultural background, homogenous group
or not, etc.
• Physical structure: windows, A/C, sunlight, ground level, access to the
outdoors, close to a green area, outdoors, indoors. Basically, is the
structure conducive to Yogic principles? We do our best and leave the rest.
Yoga is also learning sweet adjustment, that as true for the student as it is
for the teacher.
• Time constraints: this will influence the students understanding of the
teachings and their awareness (duration of the class, moment in the day
the class is given, etc.), it can also be understood as our own time
constraints as not all teachers can survive on teaching Yoga alone
• Support given by Guru: as always, the Guru can guide us through these
challenges and are manifested in this Paramparai through Amma and Dr.
Ananda.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
METHODOLOGY FOR YOGA TEACHERS TO SUPPORT
DEVELOPMENT OF INNER ASPECTS OF YOGA
Yogacharini Shobana
Assistant Faculty ICYER and Representative of Gitananda Yoga, Czech Republic
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009
HOW CAN WE SHARE AND CREATE ATMOSPHERE OF ANCIENT YOGA
TRADITION IN CLASSES OUTSIDE OF THE ASHRAM STRUCTURE
(GURU KULA SYSTEM) ?
All powers are created by 3 Rs (repetition, rhythm, regularity). Following rituals
using in Paramparai bring us stability create certain uplifting divine atmosphere in
the class which helps us to direct Yoga lessons in the teaching of Paramparai.
• Greeting Namaste at the beginning and end of the class
• Calm sitting at the beginning and end of the class concentrating on breath
• Chanting Om and mantra at the beginning and at the end of the class
• Teaching in the clean simple place with fresh air
Following the structure of teaching in Paramparai will attract mainly
serious Yoga students seeking the higher true.
Pondicherry Yogasana Association’s Workshop on Yoga Teaching Methods. January 25th 2009