© Nitin Sangwan

Beginner’s Note for the UPSC Interview (Personality Test):

The UPSC Interview is formally called – the Personality Test i.e. it is not merely an
interview per se in correct sense, but is a test of your “personality” – a term which includes
many facets of you as an individual – your behavior, your manners, your attitude and aptitude
(for civil services), your awareness about your surroundings, your maturity level and so on. It is
not merely a test of knowledge, but at the same time, a well-informed person always has better
chances of scoring better than others. So, my strategy was to always prepare well for
interview. Ideally the preparation for the Personality Test should start from the day you start
your overall preparation as one should foresee this day and should note down ideas and events
accordingly and improve one’s behavior, speech and outlook. Nonetheless, whenever you start,
you should work around above ideas and for a sound preparation, I am sharing a series of notes
which will help you in adopting a better approach towards Personality Test preparation in a
much coherent fashion. I scored fairly well in all three interviews in a consistent manner with
193 out of 275 marks in the 2016 interview, a transcript of which is available here.

Best of luck!

Nitin Sangwan, IAS

AIR 28 (2016), AIR359 (2015), AIR 320 (2014)

PS: I would love to hear from you and request you to drop me a comment at:
www.meandupsc.blogspot.com if you need some further help in the exam or need to refer some
of my other notes for Civil Services exam, UPSC Interview or Haryana State PCS.
 © Nitin Sangwan

YOGA and PRANAYAAM Notes

TECHNICAL PART

What is yoga?

The word yoga comes from Sanskrit word yuj, which means yoking, as in a team of oxen.
In contemporary practice, this is often interpreted as meaning union. Yoga is said to be
for the purpose of uniting the mind, body, and spirit.

Yoga even has a broader cross-religious meaning which in general means ‘to discipline’
and one of the first verses of Yoga Sutra starts as अथ योगानुशासनम.्

Is yoga same as stretching?

No, Yoga is much wider – it also includes asanas, meditation and pranayam as well.
Stretching only focuses on physical aspects. Yoga has all round effect as one has to
involve himself through both mind and body.

Yoga places emphasis on alignment, meaning that how you are touching your toes is
more important than whether you can actually touch them or not.

Attention to the breath and tuning in to the subtle sensations of the body introduce a
mindfulness to even simple yoga poses that is missing from stretching.

How Yogasana different from Gymnastic?

Asanas are about ‘correct and comfortable’ postures, which gymnastic is not.

Unlike gymnastics, asanas are done alone, without any props.

Asana practice also makes one free from disease, which gymnastic doesn’t.

Development of asanas has been a thousand year process and hence, their impact on
body is more wholesome.

Unlike gymnastic or any other exercise, asanas reduce fatigue and induce vitality.

Apart from leading to control over body, asanas also lead to control over mind which
other exercises don’t.

What is the core of Yoga philosophy?

Philosphy of Yoga is – separation of Prakriti and Purusha.

In contemporary popular meaning, the main philosophy of yoga is simple: mind, body
and spirit are all one and cannot be clearly separated – this is the reason that in
Ashtanga, there is focus on each of them and not separately.
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How has patanjali defined it?

Patanjali is not considered inventor of Yoga as Yoga as a philosophy of life had existied
in India since time immemorial. Patanjali codified this way of life. The period of Patanjali
is called ‘Classical Period’ and the Yoga he propounded is also termed as ‘Raja Yoga’.

Patanjali defines Yoga as ‘yogas chitta vritti nirodhah’ (योग: चित्त-वत्तृ त्त ननरोध:) in his
second sutra/verse, which means “yoga is the removal of the fluctuations of the mind”
and according to Patanjali, it is achieved by – discipline, first of his utterances in Yoga
Sutra are – ‘Atha Yoga Anushashanam’ (अथ योग अनश
ु ासनम ्).

Chitta is mind, vrittis are modification (thought impulses, operations, activities,

fluctuations, modifications, changes, or various forms of the mind-field) and nirodah is
removal. (in Yogsutra 2nd CE, Sutra literally means a thread.)

Patanjali believed that each individual is a composite of matter (prakriti) and spirit
(purusha). The process of realization through Yoga rests on the discovery of pure
consciousness (purusha) as separate from all the many false identities, which are
considered to be evolutes of primal matter (prakriti). These principles of purusha and
prakriti are part of the philosophical system known as Sankhya. He further believed
that the two must be separated in order to cleanse the spirit – a stark contrast to Vedic
and Pre-Classical Yoga that signify the union of body and spirit. The entire process of
Yoga rests on discriminating between Purusha and the false identities of Prakriti.

The first chapter of the Yoga Sutra is just half a sentence, not even a full sentence. The
sentence is like this, “And Now Yoga.” (which probably implies that after seeing all
orldly aspects of life, one may turn to the spiritual part)

The heart of Patanjali's teachings is the eightfold path (Ashtangpath) of yoga. It is also
called the eight limbs of Patanjali, because they intertwine like the branches of a tree in
the forest. His ashtangas are –

The first five are called external aids to Yoga (bahiranga sadhana).

I. ‘Yama’ is about social behavior, how you treat others and the world around you.
It is about 5 abstinences. These are moral principles. Sometimes they are called
the don'ts or the thou shalt nots. There are five yamas – Nonviolence, Truth and
honesty, Nonstealing, Nonlust and Nonpossessiveness
II. ‘Niyama’ is inner discipline and responsibility, how we treat ourselves. These
are sometimes called observances, the do's, or the thou shalts. There are five
niyamas: Purity (Keep yourself, your clothing, and your surroundings clean. Eat
fresh and healthy food), Contentment (santosha), Austerity (tapas), Study of the
sacred text (svadhyaya), Living with an awareness of the Divine (ishvara-
pranidhana: Be devoted to God, Buddha, or whatever you consider divine).
 © Nitin Sangwan

III. ‘Asana’ is used to prepare the body for meditation. To sit for a lengthy time in
contemplation required a supple and cooperative body. If you are free of
physical distractions — such as your foot going to sleep — and can control the
body, you can also control the mind.
IV. ‘Pranayama’ – ‘Prana’ is the ‘life force or energy’ that exists everywhere and
flows through each of us through the breath. Generally translated as breath
control or control the prana. Pranayama is the control of breath. The basic
movements of pranayama are inhalation, retention of breath, and exhalation.
The yogi's life is not measured by the number of days but by the number of his
breaths. The practice of pranayama purifies and removes distractions from the
mind making it easier to concentrate and meditate. The practice of pratyahara
provides us with an opportunity to step back and take a look at ourselves.
V. ‘Pratyahara’ is withdrawal of the senses from external objects. The literal
Sanskrit translation of Pratyahara is, “to draw toward the opposite”. Pratyahara
occurs during meditation, breathing exercises, or the practice of yoga postures
— any time when you are directing your attention inward. Concentration, in the
yoga room or the boardroom, is a battle with distracting senses. When you
master pratyahara, you are able to focus because you no longer feel the itch on
your big toe or hear the mosquito buzzing by your ear or smell the popcorn
popping in the microwave. This withdrawal allows us to objectively observe our
cravings: habits that are perhaps detrimental to our health and which likely
interfere with our inner growth.
The last three levels are called internal aids to Yoga (antaranga sadhana)

VI. ‘Dhaarana’ or Concentration involves teaching the mind to focus on a single

point or image. It is done by fixing your mind on some object such as a candle
flame, a flower, or a mantra. In dharana, concentration is effortless. You know
the mind is concentrating when there is no sense of time passing.
VII. ‘Dhyana’ is called uninterrupted meditation without an object. The word
Dhyana has been derived from the Sanskrit word 'Dhi', which means to
contemplate. Concentration (dharana) leads to the state of meditation. The
goal of meditation is not unconsciousness or nothingness. It is heightened
awareness and oneness with the universe. How do you tell the difference
between concentration and meditation? If there is awareness of distraction, you
are only concentrating and not meditating. Dhyana has been defined by the
Samkhya school of Philosophy as "Dhyanam nirvishayam manah" which is
translated as "the liberation of mind from all disturbing and distracting
emotions, thoughts and desires."
VIII. ‘Samadhi’ or absolute bliss is the ultimate goal of a Yogi or meditator. The
essence of samadhi is that it is the deepest level of meditation. This is pure
contemplation, superconsciousness, in which you and the universe are one or
‘jeevatma and parmatma become one’. Those who have achieved samadhi are
 © Nitin Sangwan

enlightened.
The first five steps — yama, niyama asana, pranayama, and pratyahara — are the
preliminaries of yoga and build the foundation for spiritual life. They are concerned with
the body and the brain. The last three, which would not be possible without the
previous steps, are concerned with reconditioning the mind. The first five limbs are
steps of discipline, the doing part of it. The next three limbs are internal; they are the
outcome of practising the earlier five.

Patanjali is revered till today as the reincarnation of the serpent Ananta, who is
associated with the deity Vishnu.

What is the order of doing Asan, Mudra, Pranayam and Dhyaan/Meditation?

The general order of doing Kriyas is: First do all Asanas, then Mudras, then Pranayama
and then Dhyana.

Origin of yoga and history

Several thousand years ago, on the banks of lake Kantisarovar in the Himalayas, ādiyogi
poured his profound knowledge into the legendary saptarishis or "seven sages".

The oldest known source is deemed to be found in Harappa where one terracotta seal
shows ‘Pashupati’ diety in Yogi mudra which is believed to represent Shiva in Pashupati
form.

The philosophy is time immemorial, but the word ‘yoga’ is first found mentioned in the
oldest sacred texts, the Rig Veda. (Where the word Yoga was used for the first time in a
hymn for rising Sun-god in the morning (Savitri), where it has been interpreted as ‘yoke’
and hence it was not same in the modern sense of the word)

Early references to practices that later became part of yoga, are made in
Brihadaranyaka Upanishad, the earliest Hindu Upanishad which also mentions of
Pranayamas.

Bhagawat Gita is considered another text that lays down the philophical aspects of
Yoga. Karma yoga, wisdom/gyaan yoga, bhakti yoga and raja yoga are the 4 types
which are mentioned in it.

Yoga as a philosophy, also called Raja yoga, is mentioned in Sanskrit texts dated to be
completed between 200 BCE-100 CE. Kauṭilya's Arthasastra in verse 1.2.10, for example,
states that there are three categories of anviksikis (philosophies) – Samkhya
(nontheistic), Yoga (theistic) and Lokayata (atheistic materialism).

Then comes the classical text – Yoga Sutra of Patanjali in 1st-2nd CE.

The Yoga Yajnavalkya (योगयाज्ञवल्क्य) is a classical treatise on yoga attributed to the

 © Nitin Sangwan

Vedic sage Yajnavalkya (याज्ञवल्क्य). It takes the form of a dialogue between Yajnavalkya
and his wife Gargi.

Difference between Yoga and Meditation

In popular sense, Yoga is action, meditation is no physical action. Yoga involves physical
activity, postures (asana) whereas, in meditation you do not do anything.

In strict theoretical terms as per Ashtang Yoga of Patanjali, meditation is part of Yoga as
Yoga is not just about asanas, but also about – pranayam, dhyaan and even Samadhi.

What is the difference among Yoga, Pranayam and Meditation?

According to Ashtang Yoga, while Yoga is an all encompassing activity, Pranayam and
Meditation are parts of it.

What are five states of mind according to Vyasa? Which one is the most suitable to do yoga?

The sage Vyasa names five states of mind –

I. Kshipta/disturbed
II. Mudha/dull
III. Vikshipta/distracted
IV. Ekagra/one-pointed
V. Nirodhah/mastered
Of these the one-pointed (ekagra) state of mind is the desired state of mind for the
practice of Yoga. These five states of mind range from the severely troubled mind to the
completely mastered mind.

What are the 5 vrittis of Chitta according to Patanjali?

According to Patanjali, there are five types of vrittis/modifications of mind –

• Nidra
• Smriti
• Pramana or standard
• Vikalpa
• Vipraya
He mentions five causes for change in Vrittis –

• Avidya or ignorance
• Asmita or individualism
• Raga or attachment
• Dvesa or hatred
• Abhinivesa or instinintual attachment to life
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What is Khumbhaka?

The word originates from the word ‘Kumbha’ or the pot.

Kumbhaka forms the basis of deepest breathing exercises (Pranayama) required to

regulate the activities of mind and increase the concentration.

Cessation of breath is called Kumbhaka or the state of suspended breath.

Respiration includes inhalation and exhalation. In between these two processes there is
a very minute gap or pause (normally in milliseconds) which is usually not noticed and it
recurs, i.e., inhalation-pause-exhalation-pause-inhalation.... and it continues. The
maximum gap or pause is observed in the state of rest. Kumbhak enforces to increase
the pause by ceasing the breath routinely and continuously by various types of
pranayama and kumbhaka exercises.

It has various forms –

• Antar Kumbhaka – It is ceasing of breath when the inhalation (or Poorak) is

complete and the lungs are filled up with air. In this kumbhaka, inhalation is
recommended to be slightly forceful to take more air than normal and ceasing it
as per one's ability.
• Bahya Kumbhak – It is ceasing of breath when the exhalation (or Rechak) is
complete. It is also recommended to exhale more than normal and then cease it
as per one's ability.
• Sahit Kumbhak – It is the kumbhaka performed with inhalation or exhalation.
• Kevali Kumbhak – Inhalation or exhalation is not required or not focussed in
exercising Kevali Kumbhaka. It is the extreme stage of Kumbhaka which is
attained only by continuous long term pranayama and kumbhak exercises.
What are the tri-bandhas in Yoga?

Bandhas and Mudras are practices associated with Pranayama and accompany
pranayams.

There are three classic bandhas; mula, uddiyana, and

jalandhara bandha. When practiced together they are called
tri-bandha. They are practiced together or individually at
specific times during kriya, asana, pranayama, mudra,
visualization, and meditation practice.

This terminology is more often used in Kundilini Yoga.

• Mula Bandha: In Sanskrit mula means root, and thus

Mula Bandha is the root lock. It is at the area around
anus and testes (but not any of them). Mula Bandha
 © Nitin Sangwan

should be held throughout your entire yoga practice.

Mul bhanda is done during inhalation in the practice of pranayama.

• Uddiyana Bandha: Moving up from mula bandha we have the second bandha,
Uddiyana. In Sanskrit uddiyana means to fly up, or to rise up. This ‘flying up lock’
is thus all about your insides flying upwards, intangibly meaning your energy,
tangibly meaning your diaphragm, stomach, and abdominal organs.
Uddiyana bhanda is done during exhalation in the practice of pranayama.

• Jalandhara Bandha: In Sanskrit jal means throat, jaal means net, and dharan
means stream or flow. Thus, in the most basic sense, Jalandhara Bandha can be
considered the throat lock that controls the flow of energy in the nerves and
blood vessels of the neck.
Maha Bandha, is combining all three of the above bandhas.

What are Shukhsam Vyayams?

Sukshma Vyayam is nothing but minor exercise from toes to head.

Before starting asana, you should practice joints movements to make your body flexible
and fit for asana.

Common sukhsam vyayams include – neck rotation, neck bending on both sides and
front and back, waist twisting,

What is shat-karma or shat-kriyas?

Kriyas are the yogic techniques to cleanse the internal organs or the techniques of
detoxification. According to Hatha Yoga Pradipika, there are six cleansing techniques
called Shat Kriyas. They are Kapalabhati, Trataka, Neti, Dhouti, Nauli and Vasti.

Shat means "six" and kriya means "cleansing". Yogic kriya remove the waste materials of
our internal organs which are not expelled normally. Therefore, the aims of Hatha Yoga
and of the Shatkriyas are to cleanse the internal organs and thereby create harmony
between the major pranic flows, Ida and pingala, and attaining physical and mental
purification and balance

The shatkriyas are also used to balance the three doshas or humours in the body
Kapha- the mucus, pitta- the bile and vata-the wind. According to both Ayurveda and
Hatha Yoga an imbalance of the doshas will result in illness.

What are various types of yoga?

Yoga was first systematised in literature by Patanjali and after that it has evolved into
various forms. Vivekananda discussed 4 types of Yoga – Karma, Gyaan, Bhakti and Raja
Yoga. Various types can be listed as –
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Raja Yoga (literally meaning ‘best/king of yoga’) or ‘Yoga of Self-Control’ explains how
the human mind functions and how to control it. Raja yoga exercises include
affirmations, visualization, mindfulness, self-observance and the various meditation
techniques. Raja yoga is deemed as the Yoga of Patanjali. Today various institutions like
Brahmkumaris also offer variation of this.

Hatha yoga (हठयोग), also called haṭhavidya (हठत्तवद्या), is a branch of yoga. Popularly, it
is also called ‘Yoga of Postures’. The earliest definition of hatha yoga is found in a 11th
century Buddhist text. The basic tenets of Hatha yoga were formulated by Shaiva
ascetics ‘Matsyendranath’ and Gorakshanath c. 900 CE. The word haṭha literally means
force. The word Hatha is a compound of the words Ha and Tha meaning sun and moon.
'Ha' also represents prana, the vital force and 'Tha' represents mind, the mental energy.
Hatha yoga means the union of the pranic and mental forces. The Hatha Yoga system
includes asana along with the six shatkarmas (षटकमम) (physical and mental detox
techniques), mudras and bandhas (psycho-physiological energy release techniques) and
Pranayama (pranic awakening practices). Hatha Yoga is what most people in the
Western world associate with the word "Yoga" and is most commonly practiced for
primarily physical health. Hindu tradition believes that Shiva himself is the founder of
hatha yoga. It is said that on a lonely island, assuming nobody else would hear him, he
gave the knowledge of hatha yoga to the Goddess Parvati, but a fish heard the entire
discourse, remaining still throughout. The fish (Matsya) later became a siddha. This yoga
differs substantially from the Raja yoga of Patanjali in that it focuses on shatkarma
(षटकमम), the purification of the physical body as leading to the purification of the mind
(ha), and prana, or vital energy (tha). Six shatkarma outlined by by Yogi Swatmarama in
the Haṭha Yoga Pradipika as kriya, are –

• Neti is intended for the purification of the nostrils. The nostrils must be kept
clean. Unclean nostrils will lead to irregular breathing. Neti are in four types
namely; Jala Neti, Sutra Neti, Dugdha Neti (milk is used) and in Ghrita Neti ghee
is used instead of water. Sutra Neti is another technique of nasal cleaning. A
waxed thread or a thin soft rubber catheter is using in Sutra Neti. Neti kriya is to
be followed by kapalbhati to keep the nasal passage clean.
• Dhauti Kriyas are meant for cleansing the upper intestinal tract up to the
stomach. There are three types of Dhouti; jala Dhouti or vamana Dhouti, vastra
Dhouti and danda Dhouti. Jala Dhouti or Vaman Dhouti [kunjal] is cleansing the
stomach with water. In this kriya the lukewarm salt water will be drinking and
vomiting. In Vastra Dhouti cloth will be using for cleansing the stomach. In
danda Dhouti a rubber tube called "danda" will be using.
• Nauli is one of the important Kriyas to purify and strengthen the vital internal
organs as a whole. It is a yogic technique of massaging the whole abdomen and
stomach by contracting and rolling the abdominal muscles, especially the
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rectus abdominis muscle. The practice of Agnisara kriya and Uddiyana bandha
are the preparatory practices for doing the Nauli.
• Vasti – The word "Vasti" is a general term pertaining to the lower abdomen,
belly, pelvis and bladder. Vasti kriya is a Hatha Yoga process of yogic enema to
clean the colon by sucking water through anus. The Vasti practices should be
done in empty stomach in the early morning.
• Kapalabhati (Kapalabhati refers to skull polishing, and is a pranayama
(breathing) practice intended to energize and balance the nadis, and the
chakras)
• Trataka is fixing the mind by gazing steadily to an object without winking.
Trataka are in two types namely, Jatra Trataka and Jyoti Trataka. While doing
the practice relaxation of the eyes is important. This practice activates the tear
glands and there by purifies the visual system. It improves the eyesight,
promotes good concentration and will power.
Kundalini Yoga or Laya yoga, the yoga of energy, describes the astral body with its
chakras and nadis (meridians). Kundalini yoga derives its name through a focus on
awakening kundalini energy through regular practice of meditation, pranayama,
chanting mantra and yoga asana. When one is prepared, the mighty Kundalini energy
awakes. At this time, you may experience overwhelming extrasensory perceptions, a
strong feeling of bliss, expansion of the consciousness and the unfolding of new
capabilities. It focuses on meditation and breathing.

Jnana/Gyaan Yoga (ज्ञान योग), the yoga of knowledge/mind, is the philosophical

approach.

Bhakti Yoga is the yoga of devotion. Its practices include chanting, listening to myths
and stories, and various devotional rituals.

Karma Yoga, the yoga of action, offers techniques to assist you in making right
decisions and living a divine life. Karma yoga is selfless service; it helps you to transcend
the boundaries of your ego. It was propounded in detail in Bhagavat Gita which is
another source of Yoga. ‘Sense of duty’ is central to Karma Yoga.

• Raja Yoga trains the mind, it stresses on the purification of the mind
• Bhakti Yoga sublimates the emotions, it stresses on the purification of the love
• Jnana Yoga enhances intellect and intuition
• Karma Yoga helps you to integrate yoga into your daily life.
• Hatha Yoga develops the physical body, it stresses on the purification of the
body
• Kundalini Yoga augments the energy body
Other Types of contemporary Yoga

Sahaj yoga: Sahaja Yoga is a founded by Nirmala Srivastava. According to the

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movement, Sahaja Yoga is the state of self-realization produced by kundalini awakening

and is accompanied by the experience of thoughtless awareness or mental silence.

Kriya Yoga: Kriya Yoga (क्रिया योग) – It has its basis in the breath and the chakras (energy
centres in the spine). Kriya Yoga introduced by Yogi Paramahansa Yogananda. Kriya
yoga is a derivative of pranayama, involving various breathing exercises. It is for rapid
spiritual development. Kriya yoga also talks about awakening or balancing right energy
in 6 main human chakras.

Bikram Yoga: Consistent poses in a very heated studio.

Iyengar Yoga: It is a variation of Hatha Yoga with a focus on structure, usually uses
blocks, straps for support.

Power/Vinyasa Yoga: An athletic and physically challenging style.

Transcendental Meditation: Maharishi Mahesh, the Yogi who popularized it. Beatles
were also followers of Mahesh Yogi.

Tantra yoga is primarily concerned with inner, mystical experiences, contrary to popular
notions that it is the Yoga of Sex or a form of couples' therapy.

Difference between Hath Yoga and Raja Yoga?

The Hatha Yoga Pradipika (हठयोगप्रदीत्तिका) is a classical text describing Hatha Yoga. It is
said to be the oldest surviving text on Hatha Yoga. Swami Swatmaram (स्वात्माराम), a
disciple of nath panthi Swami Goraknath, wrote the text in the 15th century CE,
drawing upon previous texts and his own experiences.

In colloquial terms, Hatha Yoga has more focus on physical wellness and Raja Yoga has a
more comprehensive focus on meditation/mind and self-realisation.

Hatha yoga is more recent of origin and can even be called a subset of Raja Yoga which
is considered the classical Yoga as propounded by Patanjali.

Iyenger calls Hatha Yoga as a ‘ladder to Raja Yoga’

What is the difference between Ashtang Yoga and Kriya Yoga?

Kriya yoga is the foundational method within ashtanga yoga, the 8 limbed path of
ethical behavior. Within each of the 8 practices there is kriya yoga, transforming
ourselves through disciplined action, self-study and surrender.

What is the difference between Hatha Yoga and Iyenger Yoga?

Iyenger was himself a proponent of Hatha yoga.

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One innovation that Iyenger did was the inclusion of props and supports for the
performance of various asanas.

What is Vinyasa (Yoga)?

Vinyas literally means ‘arrangement’.

In popular sense, it is derived from hatha yoga, Vinyasa yoga differs in some important
ways from its predecessor. Vinyassa yoga is often faster paced, and the assanas
(postures) are linked together in a series of movements that are synchronized with the
breath. Much emphasis is placed on the breath and the transition in and out of the
assanas. Generally speaking, upward movements correlate with inhalations of the
breath, and downward movements with exhalations. Most vinyasa yoga classes will
begin with sun salutations, a sequence of postures done in succession, one flowing into
the next.

What is Power Yoga?

It is a generic name for various sub classes of Yoga that have been evolved in the West.
They are also a derivative of Ashtanga yoga, but with more focus on use of energy or
force which is done in body building etc.

Yog Guru Jois criticized Power Yoga for "degrading the depth, purpose and method of
the yoga system", thereby turning the practice of asana into what Jois considered was
"ignorant bodybuilding".

Some tips before starting doing Yoga

They should be practiced on an empty stomach or at least three hours after eating.

It is preferable that the body be warm when performing them. So some preparatory
activities are done.

Yoga shouldn’t be practiced immediately after strenuous activity.

Don’t practice so long, moreover, that the postures themselves result in over-exertion
and fatigue. If you are new, you should do only that much that your body allows.

Any posture that gives rise to a feeling of pain (other than muscular) in the chest,
abdomen, or brain should be abandoned until the cause of pain has been ascertained.

People with high blood pressure should avoid all but the most gentle poses

Yoga for pregnancy?

Pregnant woman can gain even additional benefits from practicing yoga: relief from
back pain and nausea, and increased stamina. Yoga is a low-impact exercise that can
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help expectant moms to stay in shape. And the breathing meditations practiced in a
yoga class may come in handy during labor!

Yoga connects your body, mind, and spirit. Yoga can connect you to your baby, too! The
practice of yoga gives you the opportunity to create a world (your body) for your baby
that is healthy and at peace.

Which Yoga asana can be done after taking meals?

Vajrasanna. This asana makes the body stronger and harder like
a thunderbolt. Good for digestion, strengthens knee joints.

What is the ideal time for doing yoga and why?

Ideal time for Yoga is considered the time before the sunrise or
the Amrit Vela or time of ambrosia, just before dawn. It is
thought to be a powerful time for spiritual practice.

What is the effect of yoga on mind, body and physiology?

The physical benefits: Creates a toned, flexible, and strong body. Improves respiration,
energy, and vitality. Helps to maintain a balanced metabolism. Promotes cardio and
circulatory health. Helps you look and feel younger than your age. Improves your
athletic performance. This is the reason that many atheletes now complement their
sports with yoga to enhance their performance.

The mental benefits: Helps you relax and handle stressful situations more easily.
Encourages positive thoughts and self-acceptance.

Asanas

Asana literally means a sitting place or process of sitting, but in the context of Yoga, it
means – a pose or position.

Asana, according to Patanajali, is ‘sthiram, sukham, asanam’, which is stable, which

gives you the stability not only to your body but to your mind.

Patanjali in ashtanga yoga defines asanas as Steady and Comfortable pose.

Generally when someone says that one is doing Yoga, one refers to the Asana part (in
the Ashtanga theoretical framework of Patanjali)

Difference between Asanas and other physical activities:

• Asanas do not attempt to develop your muscles through mechanical movements;

instead they demand your full attention. When practiced regularly, they also
develop your mental capacities, broaden your consciousness.
 © Nitin Sangwan

• The real goal of asanas, as of all yoga practices, is inner peace, fitness is just a
byproduct.
• Asanas involve slow movements with focus on breath, it leads to more intake of
oxygen and less production of lactic acid and hence they don’t cause fatigue if
done properly, but still have big health benefits.
• Each asana is a position that puts pressure on a certain point(s) and as we hold
our breath, we focus on that point and relive ourselves of the tension.
• Rather than burning up energy, as do most forms of physical exercise, asanas
tend to leave you feeling invigorated and more energetic. This is because they
enable you to let go of tension that you have been holding in your muscles.
General guidelines for doing asanas –

• Begin your practice by relaxing on your back in savasana (corpse pose) for at
least 5 minutes
• After relaxation, warm and limber your muscles by practicing three-six rounds
of the soorya-namaskaram.
• In every asana, stretch your body in one direction, and then stretch it the
opposite way.
• Come into each position slowly and gradually. Do not jump into the poses nor
try to force yourself into them. Do not move carelessly; try to consciously
connect with each movement.
• At first, practice each asana for a shorter period; gradually increase the amount
of time that you hold it.
• Breathe deeply as you hold each pose.
• Use your breath to relax, and try to relax into every pose.
How many types of Asanas are there?

Theoritically, there can be as many asanas as there are ‘yonis’ i.e. natural plants and
animals.

Major type of Asanas

Yoga asanas for relaxation –

• Shavasana – This asana is called so because every limb becomes relaxed while
doing this asana. Keep both the legs a little apart about one to one and a half
feet from each other. Keep both the hands a little away from the side of the
body. Palm should be facing upward. Carry out normal breathing. This asana is
used for giving rest to body after doing an asana while carrying out asanas in
supine position. Also at the end of your daily yoga routine, carry out this asana
for relaxation.
• Baalasana – Baalasana is based
on the way a child sleeps, free
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from all the worries of the world. This asana is ideal for taking rest and for
relaxation. While doing yoga asanas in prone position, this asana is utilised for
taking rest after doing an asana.
• Yoga Nidra – Normally, when people sleep, they do not forget all their worries,
frustrations, failures etc completely. Hence, they never gets deep sleep. Lie
down in shava asana and bring your breath under control. Now concentrate on
each of the following body parts one by one spending 15 to 20 seconds on each
body part. Do not sleep while doing yoga nidra. If you sleep, the process of
relaxation is not completed and you will not get optimum benefit.
Yoga postures for Asanas/Meditation/Pranayama (they are those in which the back
remains erect) –

• Padamasana (Lotus Pose) –

Ideal asana for
meditation/pranayama, but
a difficult one for inflexible
people. Both knees should
be on the ground and the
soles of the feet should
point upward. The position
of the legs may be switched
after a period of time if the
posture becomes
uncomfortable. Padmasana
strengthens digestive
power, removes
constipation and improves
appetite.
• Swastikasana – Fold the left leg and place the sole of the left leg against the
inner thigh of the right leg. Bend the right leg and place the right foot in the
space between the left thigh and calf muscles. Grasp the left foot by the toes
and pull it up and place it between the right calf and thigh.
• Siddhasana – In this, thelegs are tucked into thighs. It’s of medium difficulty,
and much less difficult than Padmasana.
• Sukhasana (Easy Pose) – If your body is not flexible to do either of two asanas,
carry out pranayama in sukh asana. In this asana we just sit cross legged
comfortably on the ground.
• Vajrasana (Diamond Pose) – If you cannot do padma asana you can do
pranayama in vajra asana.
Explain Suryanamaskaram?

The Hatha Yoga Pradipika does not mention "Sun Salutations" but mentions a surya-
 © Nitin Sangwan

bhedana (sun-piercing) kumbhaka.

The following mantra is pronounced at the beginning of a Surya Namaskara cycle:

ॐ ध्येयः सदा सत्तवत्र मण्डल मध्यवर्ती नारायण सरससजा सनसन्नन त्तवष्टः

केयरू वान मकरकुण्डलवान क्रकरीटी हारी हहरण्मय विरु धर्त

ृ शंख ििः

Ideally, mantras are also pronounced along with the 12 asanas of Suryanamaskaram.
These mantras are actually, 12 different names of sun god –

I. ॐ समत्राय नमः
II. ॐ रवये नमः
III. ॐ सूयामय नमः
IV. ॐ भानवे नमः
V. ॐ खगाय नमः
VI. ॐ िूष्णे नमः
VII. ॐ हहरण्यगभामय नमः
VIII. ॐ मरीिये नमः
IX. ॐ आहदत्याय नमः
X. ॐ सत्तवत्रे नमः
XI. ॐ अकामय नमः
XII. ॐ भास्कराय नमः
XIII. ॐ श्रीसत्तवर्तस
ृ ूयन
म ारायणाय नमः
Following mantra is chanted after the end of the cycle –

आहदत्यस्य नमस्कारन ् ये कुवमन्नर्त हदने हदने

आयुः प्रज्ञा बलम ् वीयमम ् र्तेजस्र्तेशान ् ि जायर्ते

(Meaning – For those who salute the sun every day, life expectancy, conscious, strength,
courage and vital power shall grow.)

Name all the asanas which come under Suryanamaskaram?

 © Nitin Sangwan

They are –

I. Pranamasana
II. Hasta Uttanasana
III. Pada Hastasana
IV. Ashwa
Sanchalanasana
V. Dandasana
VI. Ashtanga
Namaskara
VII. Bhujangasana (then
again followed by
above in reverse
process)
VIII. Parvatasana
IX. Ashwa
Sanchalanasana
X. Hasta Padasana
XI. Hastauttanasana
XII. Tadasana
What is the difference between urdhav mukha shwanasana and bhujangasan?

Although the upward-facing dog and cobra pose look similar to one another, hand
placement alters the emphasis of the poses, as does the way the legs and lower body
participate in the pose. When in the upward dog pose, your hands are positioned
directly below your
shoulders and your
arms are straight. In
the cobra pose, your
hands are positioned
in front of the body,
with either bent or
straight arms.

In Upward-Facing Dog pose your wrists and arms are absorbing most of the force.

Upward-facing dog appears commonly in sun salutation sequences, but like cobra, can
be incorporated into a variety of sequences. Upward-facing dog can serve as a
preparatory pose for cobra, and vice versa.

Which Aasanas do you find difficult to perform?

Sheershasana, Mayurasan, Paschimottanasana, Kukkutasana, Bakaasana, Adho-Mukh

Vrikshasana, Hanumanasana, Kapotasana
 © Nitin Sangwan

Which Asanas should be done first and why? What is the correct order of doing the Asanas?

Standing asanas should be done followed by sitting followed by arm leg support, supine
and prone

Further, each asana should also be followed by its opposite asana.

Some common asanas and their health benefits?

OBESITY
ASANA PRANAYAM
• Uttanpad Chakrasana • Suryabhedan Pranayama with
• Akarna Dhanurasana Kumbhak
• Sarwangasana • Bhastrika Pranayama with Kumbhak
• Ushtrasana
• Halasana
• Udarsanchalan
• Matsyasana
• Trikonasana
Don’t: Avoid Sheershasana

ARTHRITIS
ASANA PRANAYAM
• Tadagasana • Anulom Vilom Deep Breathing
• Ardha Chakrasana • Purak with Right Nostrill followed by
• Shavasana and slow practice of all Bhramari Rechak
basic movements • Suryabhedan Pranayama with
• Anantasana Kumbhak
• Vajrasana series • Bhastrika Pranayama with Kumbhak
• Shavasana Don’t: Sheetali & Sitakari Pranayama
• Pavanmuktasana
Don’t: Suryanamaskar, Sarwangasana,
Halasana, Shirshasan

DIABETES
ASANA PRANAYAM
• Uttanpad Chakrasana • Suryabhedan Pranayama with
• Akarna Dhanurasana Kumbhak
• Dhanurasana • Bhastrika Pranayama with Kumbhak
• Halasana
• Matsyasana
• Veerasana

HIGH BLOOD PRESSURE

ASANA PRANAYAM
 © Nitin Sangwan

All forward bending poses are beneficial for • Anulom Vilom Deep Breathing
persons suffering from either high or low blood • Ujjayi Pranayama without Kumbhak
pressure (Iyenger). • Sheetali Purak followed by Bhramari
• Tadagasana Rechak
• Ardhamatsyendrasana Don’t: Fast breathing, Right nostrill breathing,
• Vajrasana Series Bhastrika Pranayama, Any Pranayama with
• Tadasana Kumbhak.
• Pavanmuktasana
• Tiryak Tadasana
• Ardha Chakrasana
• Katichakrasana
• Anantasana
• Trikonasana
• Bhujangasana
• Veerasana
• Shalabhasana
• Shavasana
• Dhunurasana
Don’t: Sarwangasana, Halasana, Shirshasana
(head stand) & its variations

DIGESTIVE SYSTEM
ASANA PRANAYAM
• Bhujangasana • Suryabhedan Pranayama with
• Shalabhasana Kumbhak
• Dhanurasana • Bhastrika Pranayama with Kumbhak
• Makarasana
• Pavanmuktasana
• Sarwangasana
• Halasana
• Matsyasana

ASTHMA
(Pranayam is very helpful in Asthama)
ASANA PRANAYAM
• Bhujangasana • Anulom Viloma Deep Breathing
• Shalabhasana • Ujjayi Pranayama without Kumbhak
• Dhanurasana • Right Nostrill Purak followed by
• Makarasana Bhramari Rechak
• Pavanmuktasana • Nadishodhan Pranayama with
• Sarwangasana Kumbhak
• Halasana • Bhastrika Pranayama with Kumbhak
• Matsyasana • Bhramari Pranayama

LOW BLOOD PRESSURE

 © Nitin Sangwan

ASANA PRANAYAM
• Druta Utkatasana (Dynamic squat • Kapalabhati Pranayama
pose) • Bhramari Pranayama
• Surya Namaskar • Prithvi Mudra
• Pawanmuktasana
What is the concept of chakra in Indian
Yoga system?

Chakras are the major centres of

radiant power within your subtle
body. Together, they are 7 of them.
Each of your chakras is an antenna
that is constantly receiving and
transmitting energy.

Chakras are energy points or nodes

in the subtle body. Chakras are part
of the subtle body, not the physical
body, and as such are the meeting
points of the subtle (non-physical)
energy channels called nadis.

Shasra chakra is situated at the level

of crown of head.

Anaahat chakra is situated at level with the heart.

What is nadi in Yoga?

Nadis are the channels through which the energies of the subtle body are said to flow.
They connect at special points of intensity called chakras.

Ida nadi is known as Chandra nadi.

Pingala Nadi is known as Surya Nadi and it starts from the right nostril, then moving to
the crown of head and then downwards to the base of the spine.

What is Mudra?

A Mudra is a symbolic or ritual gesture in Hinduism, Jainism and Buddhism. While some
mudras involve the entire body, most are performed with the hands and fingers.

Your body is a subtle and powerful antenna that is

continually receiving energy and also transmitting it.
Mudras are hand positions that seal psychic energy into
specific channels; they are a powerful spiritual tool that
 © Nitin Sangwan

can assist you in purifying your physical, mental and psychic bodies.

Mudras also support your meditation practice and aid you in finding inner peace. They
aid you in the purification of your physical, mental and psychic bodies. In yoga, mudras
are used in conjunction with pranayama (yogic breathing exercises), generally while
seated in Padmasana, Sukhasana or Vajrasana pose, to stimulate different parts of the
body involved with breathing and to affect the flow of prana in the body.

Indian classical dance also uses these mudras.

Various fingers represent various elements of the ‘panchtatva’.

108 mudras are used in regular Tantric rituals. Some of the famous hand mudras are –

• Chin Mudra – It is a festure of conscience. It represents the Union between man

and the divine.
• Gyaan Mudra – It is a
Gesture of
Knowledge. It is
similar to Chin
Mudra but with the
palms facing downward.
• Adi Mudra – It represents the First Gesture. Adi means first and Adi Mudra is
the first position adopted by the newborn.
• Dhyana Mudra – It is a
Gesture of Meditation.
It represents the
illumination above the
illusion. This mudra is
one of the most well-
known, is present in
many of Hindu, Buddhist and Jain iconography.
• Apaan Mudra (अिान मुद्रा) – It is the Gesture of the vital air Apaan (also called
Mudra of Digestion). Apaan, literally means "air that runs", is one of the five
vital airs (prana), is associated with the lower part of the abdomen, moves
downwards and outwards and governs all forms of elimination and
reproduction.
• Agni Mudra (also called Surya Mudra) – It symbolizes the inner fire. Prevents
and cures digestive
disorders.
• Vayu Mudra – It is a
Gesture of the Air.
This Mudra helps in
 © Nitin Sangwan

balancing the air element within the body.

• Akash Mudra – It is the Gesture of the Space. This Mudra helps in balancing the
space element and to achieve the energies inside the body.
• Prana Mudra – It is the Gesture of the Vital Air. It symbolizes the life force.
Prana is the vital air that flows in our body. There are 5 vital airs: Prana, Apana,
Vyana, Udana, Samana.
• Matangi
Mudra –
Gesture of
the
Goddess
Matangi. It
symbolizes the relationship with Mother Earth.
• Yoni Mudra – It symbolizes power of shakti diety. This mudra insulates the
practitioner from the outside world as a fetus in the womb of the mother.
• Linga Mudra – Linga is the symbol of Shiva, represents the universe. This mudra
produces heat in the body.
• Brahma Mudra – It symbolizes Brahma, the creator aspect of the divine.
• Namskar mudra
• Abhyadaan mudra
• Bhoomisparsha Mudra
• Dharamchakra
• Sahasra Mudra
Some of the ‘body mudras’ are –

• Bhramari Mudra – Gesture of the Bee

• Matsya Mudra – Gesture of the Fish
• Simha Mudra – Gesture of the Lion
What is the difference between Mudra and Asan?

Asana in sanskrit means seat or seated posture. In yoga, we use the word asana for all
the yoga poses.

Mudra means gesture. Mudra is usually performed with hands and fingers. Mudras are
commonly used in meditation or chanting or while doing pranayama.

What is the meaning of Pranayam?

Its literal meaning is control/ayaam of ‘prana’.

We breathe approximately 25,920 times a day. In addition to oxygen, you also ingest
prana. As a result of stress, tension, bad posture and negative habits, you may breathe
too shallowly. You may not be providing your system with enough oxygen. Pranayam
 © Nitin Sangwan

helps here.

According to the Yoga Sutras of Maharshi Patanjali, ‘Pranayama’ is the means of

attaining super consciousnessor an important practice of reaching Samadhi.

Hatha Yoga Pradipika also talks about 8 types of pranayama which will make the body
and mind healthy.

Pranas are contained in a sheath called the Pranamaya

Kosha consisting of roughly 3,64,000 nadis or subtle
nerve channels.

Five types of prana are responsible for various pranic

activities in the body, they are

• Prana – This is the life giving prana. Beating of the

heart and breathing.
• Apana – Apana Prana influences the lower part of
the body from the navel to the soles of the feet.
• Vyan – The energy that diffuses throughout the body (i.e. circulation).
• Udana – Sound production through the vocal apparatus, as in speaking, singing,
laughing, and crying.
• Samana – The digestion of food and cell metabolism
Out of these Prana and Apana are most important. Prana is upward flowing and Apana
is downward flowing.

The breathing process chiefly involves two activities, viz., inhaling and exhaling. Of these
the former is called "Puraka" and the latter "Rechaka"' in Yogashastra.

The state when these two activities are made to halt is given the name "Kumbhaka" in
Yoga Studies. The halt after inhaling, i.e., Puraka is called "Abhyantara Kumbhaka" and
after exhaling, i.e. rechaka. It is called "Bahya Kumbhaka".

Since Pranayam comes after Asanas in Ashtang theory, it is advised that first Yoga is
perfected before moving to Pranayam.

Why Pranayam?

The normal breathing is too shallow and quick. As a result we are not taking in enough
oxygen or life giving pran. Pranayama focus to achieve proper breathing. It purifies the
nadis, keeps the body healthy.

It is said in Yogic philosophy that the length of life is measured not in terms of years, but
in terms of number of breaths. A yogi extends the duration of each breath through
Pranayam.
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What are Pranav Mudras?

Pranav Mudras are the positions of hands which are used while doing the Pranayam.

Pran Mudra is one common Mudra. The Prana Mudra is one of the most important
mudras because it helps to activate the dormant energy in the body. To perform this
mudra, you should keep the tips of your little finger, ring finger and thumb together.
The middle and index finger should remain extended.

Various types of Pranayams?

• Tribandha Pranayama
• Nadi Shodhan or Anulom Vilom – Anu roughly translates as with and Loma means
hair implying "with the grain" or "natural". The object of nadi sodhana pranayama is
the purification of the nerve.
• Pratiloma Pranayam – The inverse of Anuloma: the inhale is drawn through one
nostril (alternating sides each time) and the exhale is released through both nostrils.
• Suryan Bhedan Pranayama (Right Nostril Breathing)
• Ujjayi Pranayama or "Victorious or Conquering Breath". In this, lungs are fully
expanded and chest is puffed up like a proud conquerer. Ujjayi breathing consists of
breathing through the nose with the throat tightened so that an “ahh” sound or
hissing sound is produced. Air should be filed in chest only and stomach should not
bloat. It is also known as “ocean breath” for the sound produced.
It can be done at any time of day or night.
It is also the Pranayam which is generally done while doing yoga poses.
• Kapalbhati – "Skull shining breath" Similar to Bhastrika, but with a passive inhale
and a forceful exhale, powered mainly by the diaphragm abdominals and obliques.
The inhalation is slow and the exhalation is vigorous.
• Bhramari Pranayama. Bhramari means a large black bee.
• Bhasrika Pranayama – "Bellows Breath" – Fast and forceful inhales and exhales
driven by diaphragmatic breathing. Technically not a pranayama but a 'kriya'
(cleansing technique) to clear the nadis, nostrils and sinuses for pranayama. Very
useful for asthma, tuberculosis.
• Shitali Pranayama – "Cooling breath" - Inhale is drawn over the curled and
extended tongue.
• Shitkari Pranayama – Similar to Shitali but the tongue is held between the teeth.
• Surya Bhedana Pranayama & Chandra Bhedana Pranayama – Channeling breath in
one side and out the other without alternating, meant to energize ida or pingala
nadi. The right nostril is associated with the Sun (Surya) and pingala and left nostril
with the moon or ida. In Surya Bhedana pranayama, the breath is inhaled through
the right nostril nostril and exhaled through the left nostril.
• Plavini Pranayama – Plavini has originated from the Sanskrit word ‘plu’ that means
to float. Thus Plavini means the one that causes to float. The student actually drinks
 © Nitin Sangwan

air like water slowly and sends it to the stomach. Expert of Plavini Pranayama can
sustain his life for many days without food. During the practice of this Pranayama
the blood flows in the body extremely speedily thus removing the impurities and
toxins accumulated in the body.
• Agni Prasana
• Udgeeth Pranayamma – Chanting Pranayama, often done with the chanting of the
Om mantra.
• Agnisar Pranayamma – focuses on the Navel region/Stomach. It is relatively
difficult.
Suryabheda and Ujjayi must be practised during winter.

Sitkari and Sitali must be practised in summer.

Bhastrika can be practised in all seasons.

Suryabheda destroys excess of wind; Ujjayi phlegm; Sitkari and Sitali bile; and Bhastrika
all the three.

Ujjayi pranayama is the only pranayama which can be done at all times of the day and
night

Shitali and Shitkari pranayamas relive thirsty immediately.

Pranayam Benefit
Kapalbhati Helps to oxygenate your body while strengthening the muscles
of your stomach and abdomen.
Bhramari Instant way to relieve tension, anger and anxiety. Helps mitigate
migraines
Bhasrika Good for Asthama, TB etc
Nadi Shodhan Excellent breathing technique to calm and center the mind.
Surya Bhedi Helps in increasing the gall flow and reduces gas and phlegm. It
also increases the warmth of the body and gives energy.
Chandra Bhedan Chandrabhedan cools the body and cures heartburn.
Ujjayi Strengthens the vocal chord
Sheetali & Shitkari Cools the body, quench thirst
What is the difference between Nadi Shodhan and Anulom Vilom?

The difference in Nadi-Shodhan and anulom-vilom are many including the fact that
Nadi-shidhana is done with kumbhaka.

Preacautions for doing Panayama

Pranayama should be practiced only after one has gained control over body by
mastering the asanas (Pranayama practice generates prana energy in the body and
yoga asana practice removes the blockages of nadis which conducts prana energy
throughout the body).
 © Nitin Sangwan

If you have any chronic medical condition, seek advice of your doctor and yoga teacher
before starting pranayama.

If you are tired, don’t do Pranayam

‘Jalandhar Bandha’ is deployed while doing pranayams.

Preferably done at same place daily.

Back should be absolutely erect.

Pranayams can be changed daily, but Nadi Shodhan should be done daily.

Always breathe through the nose unless specifically asked to do so.

There should not be any strain during pranayama practice. Lungs are delicate organ;
ensure that your breathing is not forced beyond limits.

If you do yoga asanas and pranayama, practice yoga asanas before pranayama. After
practicing asanas, relax in shavasana before doing pranayama.

Kapalbhati, bhastrika pranayama is prohibited for people suffering from heart disease,
high blood pressure or hernia. For kapalabhati, exhalation must be gentle for beginners,
do not use excessive force.

Shitkari pranayama is prohibited for people with low blood pressure. Do not practice
this pranayama in winters.

Do not do Suryabhedi in summers and Chandrabhedi in winters.

Agnisar Pranayama should not be done by people with hernia, high blood pressure and
also not after any stomach surgery.

Do not do any strenuous exercise after pranayama.

If one wants to go to gym or other heavy exercise alongwith Pranayam, first heavy
exercise should be done and the cool down and then yoga/asana and then finally
pranayam.

Don’t do any pranaam during illness, nasal blockage, cough and cold.

Kumbhaka should not be practiced if there is problem in the ear, high BP or brain
related problems.

Why eyes are kept sht while doing meditation and Pranayam?

To prevent mind from wandering around.

 © Nitin Sangwan

What is the best season to do Pranayam?

Spring and Autumn

What is meditation?

Meditation, I traditional Indian Yogic philosophy is termed as ‘Dhyaan’ in Ashtang

philosophy.

According to patanjali, “the process of meditation/dhyaan is often compared to the

pouring of oil from one vessel to another in a steady, unbroken stream.” “It is
unbroken flow of thoughts towards the object of concentration”

In contemporary usage, Meditation is a practice in which an individual trains the mind or

induces a mode of consciousness, either to realize some benefit or for the mind to
simply acknowledge its content or as an end in itself.

The term meditation refers to a broad variety of practices that includes techniques
designed to promote relaxation, build internal energy or life force (qi, ki, prana, etc.)
and develop compassion, love, patience, generosity and forgiveness.

What are various types of meditation?

Meditation or Dhyaan is one of the Angas/parts of Yoga. Today, many schools of

meditation have come up. In fact, meditation is found in almost every old culture in one
form or another.

Some common examples are –

• Meditation Yoga
• Mantra meditation
• Transcendental Yoga (Mahesh Yogi) – a specific form of mantra meditation.
• Vipassana – It is spread by S N Goenka and is also termed as mindful breathing
• Sudarhan Kriya
• Zen
• Metta Meditation – A form of Buddhist meditation derived from the word
Metta which means kindlness.
• Kundilini Meditation
• Atma vichara or Self Inquiry Meditation of Mahirishi Raman.
What will call Sudarshan Kriya, Vipasyana etc? – Meditation? How are they different from
Yoga?

Dhyaan or meditation is a part of Yoga and therecan be various ways of practicisn

Dhyaan.

Yoga is a larger philosophy which embodies all types of meditations.

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What is Vipasyana?

त्तविश्यना in the Buddhist tradition means insight into the true nature of reality. In this
form of meditation, mindfulness of breathing and of thoughts, feelings and actions are
being used to gain insight in the true nature of reality.

Kriya vs Vipasyana –

• Kriya operates on your belief in God outside. Vipassana is an experiential path of

God inside. Kriya is about faith dedication belief in higher planes of energy.
• Vipassana is about finding and growing awareness through a journey inside of
the truth of mind body.
S N Goenka is one of the proponent of this technique in India and he died in 2013 in
Mumbai. His first meditation center was established near Nashik. Today there are more
than 250 Vipasana centers in 94 countries where 10 days intensive course is the most
popular.

"I am not against conversion. I am for conversion, but not from one organised religion
to another, but from misery to happiness, from bondage to liberation."

What is Sudarshan Kriya?

Sudarshan Kriya is a set of breathing techniques promoted since 1982 by Sri Sri
Ravishankar.

It involves Ujjayi breathing and bhastrika in vajrasana followed by rhythmic breathing in

sukhasana.

Mahesh Yogi was Guru of Sri Sri Ravi Shankara

Is yoga a type of meditation?

Yoga is more than meditation, meditation or dhyaan is just one of angas of Yoga.

Some famous yoga gurus?

Tirumalai Krishnamacharya (November 18, 1888 – February 28, 1989) is often referred
to as "The Father of Modern Yoga," and is credited with the revival of hatha yoga.

Name a few Yoga Gurus that took it to West?

Vivekananda was perhaps the first Yogi that introduced it to the West in 1893.

Theosophists also had a large influence on the American public's view of Yoga.

In the 1920s and 30s, Hatha Yoga was strongly promoted in India with the work of T.
Krishnamacharya, Swami Sivananda and other yogis practicing Hatha Yoga.
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Krishnamacharya produced three students that would continue his legacy and increase
the popularity of Hatha Yoga: B.K.S. Iyengar, T.K.V. Desikachar, Swami Satchidananda
and Pattabhi Jois.

The importation of yoga to the West still continued at a trickle until Indra Devi opened
her yoga studio in Hollywood in 1947.

Yogi Bhajan brought Kundalini Yoga to the United States in 1969.

Comprehensive, classical teachings of Ashtanga Yoga, Samkhya, the subtle body theory,
Fitness Asanas, and tantric elements were included in the yoga teachers training by
Baba Hari Dass in the United States and Canada.

Since 2001, the popularity of yoga in the USA has risen constantly. The number of
people who practiced some form of yoga has grown from 4 million (in 2001) to 20
million (in 2011).

Some Contemporery Yoga gurus and movements

Integral Yoga – Sri Aurobindo, The Synthesis of Yoga

Transcendental Meditation – Maharishi Mahesh Yogi (1960s), he was also Guru of Shri
Shri Ravishankar.

Bikram Yoga – Bikram Choudhury (popularized in 1970s), involves 26 asanas and

pranayam in a hot environment with high humidity

Sahaja Yoga – a new religious movement founded by Maa Nirmala Srivastava

Isha Foundation – Sadhguru Jaggi Vasudev

Ananda yoga – Swami Kriyananda

Some famous proponents of Hatha Yoga

Ashtanga Vinyasa Yoga – Sri K. Pattabhi Jois

Iyengar Yoga – B.K.S. Iyengar

Kripalu Yoga

Some famous proponents of Raja Yoga

Swami Vivekananda – In fact he reintroduced the term in modern times

Brahma Kumaris, a recent religious movement, globally markets Raja yoga that has very
little to do with key text Patanjali's Yoga Sutras.
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Some famous proponents of Kriya Yoga

Yogi Mahavatar Babaji is said to reinvent the Kriya Yoga in 19th Century.

Yogananda was one of his followers and another famous proponent of this type.

Some famous proponents of Karma Yoga

Arjun can be called as a karma Yogi.

In modern times, people like Mother Teresa can be termed as Karma Yogis.

Some famous proponents of Bhakti Yoga

All Bhakti saints belong to this tradition.

Who is considered the first yogi?

Lord Shiva (Adishwara) is considered the first yogi.

Others are – Gautam Buddha, Mahavira, Vivekananda and so on

Significance of 21st June as International Yoga Day

India sponsored resolution was the first UNGA resolution which had the support of
highest number of countries in UN history.

From the perspective of yoga, the Summer Solstice marks the transition to
Dakshinayana (when the solstice had shifted from the summer solstice to the winter
solstice). The first full moon after Summer Solstice is known as Guru Poornima. In the
yogic lore, the first transmission of yoga by Shiva, the first Guru, is said to have begun on
this day.

It is said that the Saptarishis came to Shiva for knowledge of Yoga, but Shiva
refused saying that they are unworthy of it. The saptarishis penance hard and
finally Shiva was pleased after 84 years on a full moon day. The Adiyogi
transformed himself from Adi-yogi into the Adi Guru; the first Guru was born on
that day which is today known as Guru Pournami. Shiva put different aspects of
yoga into each of these seven people, and these aspects became the seven
basic forms of yoga. Even today, yoga has maintained these seven distinct
forms. The Saptarishis were sent in seven different directions to different parts of
the world to carry this dimension with which a human being can evolve beyond
his present limitations and compulsions. Agastya, the saptarishi who travelled
across the Indian subcontinent, crafted this culture around a core Yogic way of
life.

Dakshinayana is also considered a time when there is natural support for those pursuing
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spiritual practices.

A Portugese Yoga guru Suryananda first came up with the idea of International Day for
Yoga.

Institutions promoting yoga

• Morarji Desai National Institute on Yoga, under AYUSH Ministery

• Yoga Federation of India – promotes Yoga as a physical and sporting activity
• Asian Yoga Sports Championship
Any good book on Yoga?

Light on Yoga: Yoga Dipika (1966) – B K S Iyenger (with forward by Yehudi Menuhin, the
great violinist). It mentions 200 basic asana, 14 Pranayams, philosophy of Yoga with
more than 150 illustrations.

http://www.pocketyoga.com is an excellent website to teach you Yoga.

www.yogapoint.com is also a good site for all – beginners to advance.

SUBJECTIVE PART

How did you learn Yoga?

How do you think it is beneficial despite its religious overtones?

Yoga is not only about bending body or chants. It is also about inculcating a habit of self
discipline which is core to the all types of yogic practices prevalent in different religions
– Buddhism (zen), Sikhism (jogis) etc. It is also about peace, humility and love which are
universal values.

Yoga has been washed of its religious colors significantly by its universal adoption. Yoga
mats, yoga-pants are newly deviced commercial products which have no religious
overtones or undertones. Nike, Adidas all have Yoga products. US president practices it
and China – a secular/communist state will have its first Yoga university. USA alone has
30 million practioners – perhaps more than in India.

Things like Yoga and Language (Urdu or Sanskrit) are part of larger cultural heritage and
they cannot be linked parochially to any particular religion.

Why Yoga?

• It is well known that it helps in reducing stress

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• Recently, it has been concluded that it is also helpful in curing diseases like
Schitophrenia and depression as well
• In a country like India, where more than 2 crore people fall into poverty because of the
fact that more than 70% expenses are on private healthcare. It can be an effective
preventive medicine.
• Yoga means discipline, moderation as well – it will mean future generation will be less
aggressive, will have less greed, more equality and a better world.
How are religion and yoga related?

Yoga is not a religion, as the basis of religioin is belief, yoga is not based on belief.

Yoga is in religion, but religion is not in Yoga. Yogic philosophy existed since time
immemorial and it is not directly related to religion. For example, Yog Sutra doesn’t
mention any religion explicitly. Adoption of yoga by people from all religious hues also
reflects its secular character.

However, yoga finds mention in many religions – namely Hinduism, Jainism and
Buddhism. Geeta mentions Karma Yoga, Bhakti Yoga etc.

It is estimated that, in the USA alone, over 30 million people, or 13 per cent of the
entire population, have practised the ancient Indian science of yoga.

Yoga is practised regularly today in 78 countries around the world.

How it has helped you?

The biggest benefit I have derived is that I have started waking up early and my daily
regime is more balanced now.

I feel more self-disciplined as knowledge of yoga has prompted me to regulate not only
my physical behavior, but also my food habits, my social behavior as well.

I feel healthier now and have better sleep.

It has helped me mentally as well, as I am able to concentrate more now and take less
stress.

How will yoga help you in administration?

An administrator needs to be fit both physically and mentally

It helps in improving focus and calmness which are day to day requirements in
administration.

It also inculcates discipline into life.

What measures you will take as administrator to popularise yoga especially among youths
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who are more into body building & aerobics?

I will start with my office. Lifestyle diseases (especially in police) due to sedantry
lifestyle and stressful work are leading to more ailments than other diseases. So, first of
all I will form a community in my office, which I will later try to extend to the whole
department.

Yoga sessions can be oranised in the local parks with a wide publicity in local
newspapers.

Whatsapp and other media can also be used to form communities and incite their
interests by sharing interesting trivia related to Yoga like – Asanas which can be done
even after meals, asana which may lead to slimmer bellies.

How is yoga different from other forms of physical exercises? or Is yoga more beneficial than
other forms of physical exercises?

Unlike other exercises, Yoga is holistic – It doesn’t focus on one part, but whole body.

Further, apart from physical development, it also leads to mental development as well.

While other exercises lead to fatigue, yoga refreshes (actually Patanjali defines Asanas
as ‘comfortable positions’)

Some governments promoting yoga? should they do it?

It is well acknowledged that Yoga is now practiced world over in its various forms. If it is
promoted as a physicial activity and to inculcate discipline and healthy habits among
the young ones, it is a welcome step.

Even, international fora have embraced Yoga with wide arms open. Indian resolution of
celebrating Yoga was passed within a record time of 75 days and was the first resolution
in which 177 countries had become co-sponsors (Even to celebrate Nelson Mandela's
birthday, 165 countries had become co-sponsors). It shows its contemporary appeal.

Essences of Yoga are harmony and peace which are universally acknowledged values.

However, governments should take adequate precautions that its promotion is not
given religious color.

Should India patent Yoga?

Though Yoga has its origins in India, its appeal and utility is universal and perhaps its
founders never thought of restricting to anyone. It is for the benefit of the whole
humanity and by patenting, the government should not restrict access to it and not
counter its spiritual philosophy.
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India needs to spread Yoga far and wider for the larger good of humanity and
patenting cannot help in that.

However, there is also a moral duty on the part of government to preserve its cultural
heritage and to prevent ill motivated commercial use of Yoga.

Attempts to patent yogasanas. Comment.

Indians had been outraged by attempts by dubious "yoga gurus" in the West to patent
poses. In the United States alone, the patent authorities have issued more than 130
yoga-related patents, 150 copyrights and 2,300 trademarks related to the ancient
practice.

Indian government has already taken steps in this direction and has already filed patent
of some 1300 asanas and a repository has been floated in TKDL. The database, which
includes 200 video demonstrations, will be made available to international patent
offices through India's Traditional Knowledge Digital Library (TKDL).

Why Yoga is apparently more popular in the West than in India?

First of all, Yoga has enormous benefits – physical and mental – which West has
recognised. Westerners are today struggling with health (eating habits, over reliance on
allopathic system), mental (increasing incidences of depression, stress) and social
complications (breakdon of family, individuality). Yoga has beconed as a hope.

Secondly, the reason when Patanjali starts his Yoga Sutra with ‘and now yoga’, is
perhaps that spirituality starts when materialism ends. Saturation of the West with
materialism has perhaps made them to look beyond it. (even in India, the class which
does Yoga is generally the affluent class). This pattern excludes those who need the Yoga
most – the underprivileged. So, to benefit them, yoga can be mainstreamed through –
education and medical field.

Indians are occupied with many worldly problems – poverty being one of them – that
they have to first satisfy their lower needs. For the most, spirituality comes later,
hunger comes first.

Practice of Yoga is also seen as a powerful alternative medicine form.

Since 2009 yoga has been a part of the annual White House Easter Egg Roll in the South
Lawn. Obama and Michelle have shown keen interest in Yoga.

Ironically, www.yoga.com is also owned by some westerner. However, it is a very great

website with more than 300 yogasanas with videos. Further, it has also delineated them
for practioners of vvarying proficiency – begineers, intermediaries and advance.

Even in India, meditation and Yoga centers are not flocked by the poor and
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downtrodden, but by the rich and middleclass who have similar reasons to start yoga.

Are there other ways to enhance focus and concentration apart from Yoga and Meditation?

All the sports and physical activities are said to improve concentration and meantal
alertness. Some games like – chess etc help in improving concentration.

Music is also a way to do it.

There are also similar traditions like Zen, martial arts etc in other culture which also help
in improving focus.

Have you read any book on Yoga?

I have read one book called – ‘Sivananda Companion to Yoga’.

Sivananda Saraswati (8 September 1887 – 14 July 1963) was a Hindu spiritual teacher
and a proponent of Yoga and Vedanta. Sivananda was born in the Tirunelveli district of
Tamil Nadu. He was one of the greatest Indian saint of modern times. By profession he
was a doctor. He taught the yoga of the trinity (Trimurti Yoga), the combination of
Hatha Yoga (spiritual exercises), Karma Yoga (work for a happy world) and Master
Yoga (daily connection with an enlightened master).

He was the founder of the Divine Life Society (DLS) in 1936.

Sivananda Yoga, the yoga form propagated by his disciple Vishnudevananda, is now
spread in many parts of the world through Sivananda Yoga Vedanta Centres.

I have also read ‘Yog Deepika’, the illustrated version by B K S Iyenger.

Yoga and Haryana government?

Ramdev to open 10,000 yoga centers in Haryana

Yoga to be made compulsory in all schools of Haryana, first period to be of Yoga.

Yoga Guru Ramdev gets Cabinet Minister Status in Haryana (which he declined)

Yoga guru Ramdev plans to set up a Yoga university in Haryana, which shall be
established and managed beneath his Haridwar-based mostly Patanjali Yogpeeth.

New government’s policy on Yoga?

India led resolution to declare 21st June as International Yoga Day

Central Government plans to introduce Yoga for central govt employees and
dependents.
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Yoga visa: a student visa for person coming to India to learn Yoga

India will help China open its first Yoga university

Yoga in school/offices, is that good step?

It is a healthy prescription for children used to sedentary lives, stress of competition and
pollution in the environment.

The fact that International Yoga Day is simultaneously being celeberated in many
countries of different ideology and even religious orientation makes a point. Its benefits
are universal.

If some groups have apprehensions, government should come forward in alleviating

those and even make it optional. It should take care to completely delink it from
religion.

Recently, a US court ruled, yoga doesn’t belong to any particular religion hen some
parents opposed its introduction in schools.

Even the Arab world has embraced yoga. Several centuries ago, Persian Muslim scholar
Al-Biruni (973-1048) had translated Patanjali’s Yoga Sutra into Arabic, introducing the
region to the Indian concept.

In India itself, many sufi saints have practiced Yoga. (Sattari Silsilah was one such
silsilah)

Yoga is being made into a commodity for sale. Comment on it.

Yes, it is true to some extent as the meaning of Yoga has changed to a great extent. It
has morphed from a spiritual activity to a mere activity of physical fitness. Price is being
attached to all things related to Yoga, while traditionally it is a form of priceless cultural
heritage.

Today, yoga is conducted in so called ‘studios’ and Nike, Adidas are all vying to bring
expensive equipments with prefix Yoga (Yoga-mat, Yoga pants etc) and it is now
commercialized as any other sport.

Noted Yoga gurus like Iyenger have also lamented this development saying that it such
Yoga might do more harm than benefits if not done properly.

Even Government has started to include Yoga in ambit of ‘Service export’.

Should Yoga be introduced compulsorily in Schools?

It can be made compulsory as a sporing activity since it enjoys many advantages over
other sporting activities. It helps in mental development and agility also. Since, children
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toda are suffering from various diseases at early ages – weak eyesight and even
depression – yoga can help. Education is becoming stressful, so yoga can help there also.
Children may not be the best judge of their health and welfare and state should see to it
there is healthy growth of them.

What is your take on Haryana minister suggesting Yoga as a solution to moral fall of students?

While it is agreed to some extent that Yoga helps mental faculties, it will difficult to use
as a tool to check moral decline.

Some recent controversies about Yoga Gurus?

US based Yoga Guru Bikram Chaudhary was accused by many women of sexual
harassment.

TRIVIA

• Samkhya philosophy out of the 6 traditional philosophies is closest to the Yoga philosophy
• In Buddhism, ‘Zen’ medition flows from Mahayana Buddhism
• योगः कममसु कौशलम ् / yog karmasu kaushalam (excellence in action is yoga)
• Gyaan Yoga – Shankaracharya
• Patanjali who wrote Yoga Sutra and Patanjali who wrote Mahabhasya are different persons
• Patanjali divided his Yoga Sutras into four chapters or books (Sanskrit pada) – Samadhi Pada,
Sadhana Pada, Vibhuti Pada and Kaivalya Pada
• The Yogabhashya is a commentary on the Yoga Sutras of Patanjali which is attributed to Vyasa
• Ashtanga vinyasa yoga, usually referred to simply as Ashtanga yoga, is a style of yoga codified
and popularized by K. Pattabhi Jois and is often promoted as a modern-day form of classical
Indian yoga.
• Om is first mentioned in Chandyoga Upnishad
• Patanjalis is said to taught yoga sutra at Chidambaram
• Aayam (in Pranayam) means length or expansion
• Pratyahara brings the mind and senses under control
• Samadhi is state of super consciousness
• Kriyas are cleansing techniques
• Mudra means a sealing posture means a posture where certain parts of body are controlled or
contracted.
• Sattvic food is necessary when you practice yoga.
• Those who suffer from heart disease or high blood pressure are warned not to attempt
Sheershashan
• Jaap means repetition of mantras.
• 'Yama' and 'Niyama' are part of ‘moral practice’.
• According to Yoga philosophy, the universe is made up of two entities, the first one is matter
known as 'prakrti' and the other one known as ‘Purusha’. (yoga philosophy calls for separation
 © Nitin Sangwan

of the two)
• The Anaahat/Heart chakra is recommended by Vedanta as being the focus for all meditation for
all sincere aspirants. This helps avoid using the three lower centres which relate to animal
tendencies.
• In Hindu Philosophy, The universe/human nature is said to exist in three states or 'gunas'. Tamas
or ignorance and 'demonic' qualities; Rajas is the next state of activity, desire, passion and
restlessness; Sattva is the quality of peace and balance.
• 'Turiya' (र्तरु ीय) (meaning "the fourth") is a state at which one is super-conscious not in a state
of wake, sleep or dreamless sleep.
• Brahmuhurta is the auspicious time between 4.00 to 6.00 am
• Dhanurasana gives the combined effect of the c obra and locust poses.
• Vajra-asana is beneficial mostly for the activation of 72,000 nadis.
• Dhyaan or meditation means absorption.
• Sheershasana is the king of all asanas.
• Shavasana is the easiest pose.
• In all the asanas, the breathing should be done through the nose only.
• Normally, the ratio of for puraka (inhale), kumbhak (hold) and rechaka (exhale) – 1:4:2
• Breathing in pranayamas practices is done through the nose, only except in sitali and sitkari.
• Sri Krishna in Bhagwat Gita defines Yoga as deliverance from suffering. Gita also offers other
explanations and types of Yoga.
• Pranav is another name of Aum.
RECENT NEWS ABOUT YOGA

• Many studies have recently highlighted the effectiveness of yoga as a complementary

intervention for cancer, schizophrenia, asthma, and heart disease.
• Bellur Krishnamachar Sundararaja Iyengar better known as B.K.S. Iyengar was one of the
foremost Yoga guru of modern times who died in 2014 and was conferred with Padma
Vibhushana in the same year. He had built the first temple dedicated to sage Patanjali in his
home village in Karnataka.
• Lenovo has named its latest laptop series as Yoga series
• Bowing down to the pressure from the Muslim Law Board, Centre on Tuesday decided to
remove Surya Namaskar from the list of asanas to be performed on the occasion of
International Yoga Day on June 21, reports suggested.
• Asanas for Yoga Day (15 Asanas) – Tadasana, Ardh Chakrasana, padahastasana, Bhadrasana,
Ardhaushtrasana, Visramasana, Vrikshasana, Sashakasana, Vakrasana, Bhungasana,
Salabhasana, Makarasana, Setubadhasana, Pavanmuktasana, Savasana.
• Pranayamas for Yoga Day – Kapalbhati, Anulom Vilom, Bhramari
• Dhyan – In Sambhavi Mudra (Shambhavi or Eyebrow Center Gazing is a powerful mudra used
during meditation to still the mind and to experience higher stages of consciousness.)