NARSEE MONJEE INSTITUTE OF MANAGEMENT STUDIES,

CHANDIGARH

Jyoti Rana

BA. LLB, 2nd SEMESTER

YOGA AND MEDITATION

PHILOSOPHY
 YOGA AND MEDITATION

ABSTRACT

The health advantages of yoga and meditation have led to a resurgence in the popularity of these
age-old disciplines. To achieve this, yoga uses physical postures, breathing exercises, and
meditation. Meditation is a mental activity when one concentrates on a single idea or object to order
to quiet and relax their mind.

Reducing mental and emotional strain is a major advantage of yoga. Yoga has been demonstrated to
boost mood and lessen anxiety and depression symptoms by lowering the amount of the stress
hormone cortisol in the body. As a bonus, yoga is great for individuals of all ages and fitness levels
since it improves flexibility, strength, and balance.

Health advantages of meditation include alleviation of stress and depression, enhanced

concentration and clarity of thought, and a general sense of peace and contentment. Physical
changes in the brain, such as increased activity in areas involved in attention, emotional control, and
empathy, are also possible with consistent meditation practice.

Everybody, regardless of age or physical condition, may benefit from yoga and meditation, and
both practices can be simply introduced into everyday life. Whether it's deep breathing exercises or
a full-blown yoga routine, adopting these practices into everyday life may have a profound effect on
one's physical and emotional well-being. Those who are serious about bettering their health and
lowering their stress levels should seriously consider trying yoga and meditation.

KEYWORDS: yoga, meditation, chakras, mental peace, benefits

INTRODUCTION

Yoga is a practice with physical, mental, and spiritual benefits that were developed in ancient India.
By focusing one's mind on the Hindu notion of divinity, or Brahman, yoga practitioners strive to
achieve a condition of perfect spiritual understanding and tranquillity. In the religions of Hinduism,
Jainism, and Buddhism, the term refers to a time of reflection and contemplation.

The term yoga comes from the Sanskrit root yuj, which means to connect, merge, or attach.
Patanjali, who lived in the second century B.C., popularised the word "yoga" to describe a practice
involving a state of meditative or mental abstraction. A yogi or yogini is a dedicated yoga
practitioner or student of the yoga philosophies.

There is a wide variety of motivations for practising yoga, from physical well-being to spiritual
liberation (moksha). The ultimate objective of yoga in the Advaita, Vedanta, Shaiva, and Jain
monistic traditions of Hinduism is moksha, or freedom from all affliction and the cycle of life and
death (samsara), leading to a sense of oneness with the Absolute Brahman. Several characters in the
Mahabharata define the ultimate objective of yoga as realising Brahma, becoming Brahman, or
seeing the Atman or Brahman that permeates everything. The bhakti schools of Vaishnavism, where
the purpose is to experience an everlasting connection with Vishnu, may see bhakti, or service to
Svayam Bhagwan, as the ultimate goal of the yoga practice.

In reality, yoga has long been seen as a means of connecting one's own consciousness with that of
the universe at large. This objective, which is often referred to as "self-transcendence" or
"enlightenment," is supported by a variety of mental and bodily practises. Asanas are yoga poses
that focus on the physical body and aim to strengthen it, improve its alignment, and increase toning
and flexibility. These positions are used to maintain a flexible spine and a healthy cardiovascular
system by increasing blood flow to the organs, glands, and tissues of the body. Yoga's mental
benefits come from its emphasis on meditation (dhyana) and breathing exercises (pranayama) for
calming and focusing the mind. It's important to keep in mind that yoga isn't a faith, but rather a
practice for maintaining a positive mental and physical outlook on life. Yoga, undeniably one of the
world's oldest surviving philosophical systems, has its roots in India. This is a present that the
ancient Vedic philosophy has given to the contemporary world.

It is already common knowledge that Yoga's ability to provide mental and physical balance has far-
reaching, quantifiable advantages. The practice of yoga, especially when combined with meditation,
is extremely effective at bringing about this kind of equilibrium. In actuality, they all contribute to a
similar cause: the attainment of the everlasting happiness that comes from the full integration of
one's mind, body, and spirit. One's perspective on life is broadened as a result of this. What sets us
apart as humans from machines is the apparent connection between our minds and our emotions.

BACKGROUND

The first written records of yoga date back to roughly 3000 BCE, to the Indian subcontinent, where
both yoga and meditation originated. The Literal meaning "yuj," from which our word "yoga" is
derived, implies to yoke or combine. In its earliest form, yoga was strongly linked to Hinduism as a
technique for obtaining mental and bodily equilibrium.

As time went on, yoga became more of a physical discipline, with participants using asanas
(postures), pranayama (breathing methods), and meditation to enhance their health and well-being.
In the early twentieth century, yoga was brought to the Western world and quickly gained
popularity as a means of physical activity and mental relaxation.

In contrast, the practice of meditation dates back thousands of years and is widespread across
religious and cultural boundaries. Its roots are in the Indian tradition of "dhyana," or concentrated
meditation, as described in the ancient Vedic literature. Meditation was an important practice in
many religions, especially Hinduism, Buddhism, and Taoism, because of its purported ability to
improve one's connection to the divine and one's state of mind.
Both meditation and yoga have exploded in popularity in recent years because of the many
recognised health advantages. They have spread globally, and many users' everyday health and
wellness regimens now include some form of them, regardless of age or origin.

LITERATURE REVIEW

The positive effects of meditation and yoga on one's body and mind have been the subject of a great
deal of research. This review of the relevant literature will summarise some of the most important
results of recent studies

Anxiety and despair may be alleviated with the use of yoga and meditation, according to research
appearing in the Journal of Clinical Psychology. Exactly 1,115 people took part in the meta-analysis
of 39 papers that comprised this research. Yoga and meditation were linked to substantial gains in
well-being and reduced anxiety and depression symptoms, according to the study's authors.

The Journal of Alternative and Complementary Medicine released another research finding that
yoga had positive effects on stress reduction and cardiovascular health. A 12-week yoga programme
was related to substantial decreases in stress and benefits in cardiovascular health markers,
including blood pressure and heart rate variability, in a randomised controlled trial including 44
individuals.

The practice of meditation has also been demonstrated to have positive effects on cognition.
Improvements in focus and memory were linked to a short meditation practice, according to
research published in the journal Mindfulness. The results of this randomised controlled trial of 63
individuals indicated that a 10-day meditation programme was linked to substantial improvements
in mental ability and decreases in stress and anxiety.

Moreover, several studies have demonstrated that meditation and yoga may help alleviate chronic
pain. Patients with low back pain who participated in an insight meditation stress reduction
programme reported substantial improvements in their quality of life. Patients with fibromyalgia
who participated in a yoga programme reported substantial decreases in pain and increases in
physical function, according to research published in the Journal of Pain.

Yoga and meditation have been shown to have several health benefits in the scientific literature,
including alleviating stress and depression, boosting the immune system, sharpening the mind, and
relieving chronic pain. These results suggest that it may be beneficial to include yoga and
meditation in regular self-care practises.

Meditation:

When the mind and body are trained to control themselves, mental occurrences may be altered by
means of a focused purpose. Hypnosis, gradual relaxation, and trance-induction methods are all
types of this therapy (Vaitl et al. 2005). The Roman term meditari, from which we get the English
word "meditation," comes from the same source as the word for "heal." Restoring a person's
physical, mental, and spiritual health begins with the act of sitting quietly in meditation. So, in the
English context, the term meditation has a more positive connotation, one of rest and recuperation
(Adiswarananda, 2004). Concentration (constant thought) and contemplation are two more common
definitions of meditation (repetitive thinking). Nevertheless, in the yogic view, meditation is more
than just focus. It is possible to study the mind and shed light on the truth, as professed by Swami
Vivekanand if we put our focus within and let it flow freely. The mind's abilities are like scattered
beams of light; focused, they can enlighten the whole world. Samadhi, or complete immersion in
one's meditative object, is the ultimate objective of meditation. The purpose of meditation is to end
all suffering by making one aware of one's true nature as Pure Consciousness ('Purusa'). Meditation
has positive effects on one's body, mind, and soul. To put it in "Krishna" terms, I have a
recommendation for Yoga.

“योगस्थ: कुरु कर्माणि सङ्गं त्यक्त्वा धनं जय ।

सिद्ध्यसिद्ध्यो: समो भूत्वा समत्वं योग उच्यते ।।“

Meaning thereby:

O Arjuna, be unmovable in the practise of yoga (yoga-stha). Just fulfil your responsibility (kuru
karmani) and let go of your expectations about how things will turn out (sangam). One practise of
yoga is to achieve this kind of mental steadiness (samatvam).

There are 6 branches of yoga.

Hatha yoga: In order to prepare the mind and body for meditation,

Within Raja Yoga, one practises meditation and the 8 limbs of yoga, a set of self-disciplined
practices.

Karma yoga is a road of service with the ultimate goal of ushering in a world devoid of negativity
and egotism.

Bhakti yoga seeks to develop the route of devotion as a healthy outlet for feelings and a means of
fostering tolerance and acceptance.

Jnana yoga refers to the yoga of knowledge, the academic path, and the cultivation of the mind via
contemplation and study.

Tantra yoga is the practise of ritual or sexual acts between two people.

Chakra

Wheel in motion is the literal translation of the Sanskrit term for chakra.

According to yoga, these vortices of energy, thought, emotion, and matter may be located
everywhere in the body. A person's emotional responses want or aversions, amount of trust or fear,
and even bodily symptoms and repercussions are all attributed to the chakras by yogic gurus.

Anxiety, tiredness, and digestive issues are just some of the physical, mental, and emotional
imbalances that may result from a blocked chakra.

Hatha yoga is characterised by its various physical asanas. Asanas are used by yogis in order to
release blocked energy and realign chakras.

7 chakras:

The crown chakra, also known as Sahasrara, is located at the very top of the head.

The third eye chakra (Ajna) is located in the space between the eyebrows and is associated with
psychic abilities.

Vishuddha, or the throat chakra, is associated with defence against illness and the ability to express
oneself effectively.

The centre of the chest, or anahata, is a chakra that affects both personal and professional
connections. If this chakra is out of whack, it will have repercussions for the regulation of oxygen,
hormones, tissues, and organs.

The solar plexus chakra, or manipura, is located in the abdomen. It is a reflection of maturity,
discernment, and control over one's own behaviour.

The sacral chakra (Svadhishthana), located just below the navel, is the gateway between hedonism,
health, and energy.

The Muladhara Chakra, located near the base of the spine, grounds a person by establishing a
connection between their consciousness and the earth. Parasympathetic nervous system and sciatic
nerve regulation are under its aegis.

Types of Yoga:

 Those who practise Ashtanga yoga

Traditional yoga philosophy is the basis for this practise. The 1970s, however, saw its rise to
prominence.
Ashtanga uses a set series of postures and transitions that swiftly synchronises each action
with the breath.
 The 26-degree heat of Bikram's yoga
Bikram yoga, commonly known as hot yoga, is performed in specially heated rooms
maintained at almost 105 degrees Fahrenheit and 40 percent humidity. There are 26 postures
in all, along with two breathing sequences.
 This practise is known as Hatha yoga.
This is a catch-all word for yoga traditions that emphasise physical postures and exercises.
Hatha lessons are often a less strenuous way to get started with yoga.
 Asana practised in the Iyengar tradition
Using various blocks, blankets, belts, chairs, and bolsters to establish the right alignment in
each position, this kind of yoga aims to improve overall flexibility and strength.
 In the yoga tradition known as Kripalu,
Practitioners of this style are encouraged to get familiar with their physical selves, embrace
them, and gain insight from them. Kripalu yoga teaches its students to introspectively
discover their optimal practise level.
Breathing exercises and light stretches often kick off the courses, followed by more
challenging positions and ending with a period of relaxation.
 Yoga of the Kundalini Sacral Energy Center
Intentionally releasing repressed emotions is the goal of the meditation practise known as
Kundalini yoga.
Both the beginning and end of a Kundalini yoga session will generally include singing. In
between, there are targeted practises like asana, pranayama, and meditation.
 Intense yoga
This vigorous and athletic style of yoga was created in the late 1980s by practitioners as an
adaptation of the classical Ashtanga method.
 Sivananda
The guiding principle of this framework is based on five ideas.
A healthy yogic lifestyle, according to this concept, is the result of a combination of
conscious breathing, relaxation, nutrition, physical activity, and optimistic thought.
As part of their practise, Sivananda adherents do Sun Salutations and Savasana before and
after performing the 12 fundamental asanas that make up the Sivananda Yoga sequence.
 Viniyoga 
Viniyoga emphasises aesthetics over utility, breath over habit, practise over theory, stillness
over movement, and sequence over improvisation.
 Practicing Yin Yoga
While practising yin yoga, the emphasis is on being in a seated or lying position for an
extended amount of time. The fascia, ligaments, joints, bones, and deep muscles are all fair
game in this yoga practise.
 Yogic Exercises During Pregnancy
During pregnancy, women often have back and joint pain, therefore prenatal yoga
incorporates postures specifically designed to address these issues. This kind of yoga is great
for expecting mothers and new moms alike since it promotes wellness and aids with
postpartum fitness.
 Recuperative Yoga
 This yoga practise is calming and soothing. In a restorative yoga session, students spend an
hour or so in four or five easy positions, supported by blankets and bolsters, designed to let
them relax deeply without making them work.

Benefits of Yoga:

The effects of stress on the body and the psyche may be severe. The accumulation of what is often
ignored may lead to major health issues. It's common knowledge that regular yoga practise may
help you deal with and even diminish the effects of stress. Back and neck discomfort, headaches,
and inability to sleep may all result from a feeling of being overworked.

Doing yoga on a daily basis may help you relax and concentrate on the task at hand by training your
body to release tension and calm your mind. While most people save their yoga practise for the
evening, a few minutes of stretching first thing in the morning may do wonders for mental clarity.

Serotonin levels may be raised via a variety of yoga poses and practises. If you couple it with a
general sense of clarity and an absence of stress in your daily life, you may notice a significant
uptick in your disposition.

Whether you suffer from persistent pain in your joints or from headaches, you may find relief via
yoga's calming effects. Not only can yoga help you relax, but it also boosts your heart rate and
immune system.

Several world-class athletes attribute their long careers to yoga. For this reason, for instance,
professional footballers have been able to continue playing far into their forties. Yoga not only
strengthens and tones your muscles but also improves your flexibility. It's a fantastic method to ease
into physical activity if you're a newbie. It boosts cardiovascular health and performance, helps
keep your metabolism in check, and may even cause you to lose weight.

The advantages of yoga are so many that they could go on forever. By adopting this exercise into
your daily routine, you may enhance your posture, concentration, relaxation, sleep, and overall
health and fitness. Again, it's something that can be approached with relative ease by amateurs.
Yoga may be practised in the privacy of your home, or you can join a group at your local gym or
recreation centre.

Benefits of Meditation:

For thousands of years, the practise of meditation has been widely practised. Because more and
more individuals become aware of the many positive effects on their bodily, mental, and spiritual
health, the number of practitioners continues to rise. You may be unknowingly engaging in the
rudimentary techniques of meditation. How often do you tell someone to take a few deep breaths
and calm down? Maybe you've been put in charge of it yourself. It's essentially the same procedure,
and it often proves very useful.

Like exercise, meditation has both immediate and cumulative advantages, such as reduced stress
and improved health. The majority of us take the ability to unwind and seek serenity for granted.
The next time you're feeling overwhelmed by work or stress, remember these advantages and think
about incorporating meditation into your daily routine.

Many of us experience stress on a regular basis, but we shrug it off as inevitable. Yet, prolonged
exposure might eventually lead to dangerous consequences for your health. Stress may make it
difficult to fall asleep, raise blood pressure, heighten anxiety, and even induce depression.
Mindfulness meditation, however, has been shown to be beneficial.

Lynne Goldberg is the co-founder of the meditation app Breathe and a certified meditation
instructor. Because of Lynne, we now know that meditation may be used as a stress reliever.
Cortisol and adrenaline are hormones that are produced when we are under pressure. Serotonin and
oxytocin (often known as the "love" hormone) are two of the feel-good chemicals that are released
during meditation. The effects on our heart rate and blood pressure are normalised. As little as 10
minutes per day with our Breathe app may have a profound effect on your physical and mental
health. Start your meditation practise with our straightforward guidance and guided meditations.

Facilitates mental relaxation.

Regular meditators may attest to the benefits it has brought them in terms of mental clarity. It's like
pressing the reset button on your mind, erasing all the nastiness that's been floating around in there
all day. Paul Harrison, a writer and meditation expert with over a decade of experience, told us that
this is the primary advantage of meditation. The Daily Meditation, Paul's blog, is both a
comprehensive resource and an online meditation course. Paul claims that "more than a hundred
verified advantages of meditation" exist. The greatest benefit of meditation is the mental
rejuvenation it provides. The human mind has an innate capacity for wellness. I talk a lot about how
the mind already understands how to be healthy on The Daily Meditation. Yet 21st-century
stressors and information overload overwhelm the intellect, reducing its efficiency. Meditation
clears the mind of clutter and enables it to resume its normal, efficient operation.

Physical health may benefit from meditation in addition to mental well-being. Devoted meditators
will tell you that increasing your practise over time will increase your prana (energy). Also, it has
been shown to decrease both blood pressure and lactate levels, hence decreasing the likelihood of
anxiety episodes. It may also boost your immunity, increase your fertility, and alleviate tension-
related ailments including headaches and muscle aches.

The merits of yoga and meditation might be discussed at length for hours. It may be easy to dismiss
yoga and meditation as simply another passing health craze, but the truth is that these practises have
been around for thousands of years. You may find millions of people all around the globe who are
totally committed to that lifestyle and will attest to its merits.
METHODOLOGY

The methodology for yoga and meditation studies can vary depending on the specific research
question and population of interest. However, there are several common approaches and measures
that are often used in these studies.

Randomized controlled trials (RCTs): RCTs are considered the gold standard in research and are
frequently used in studies on yoga and meditation. Participants are randomly assigned to a yoga or
meditation intervention or a control group, and outcomes are measured before and after the
intervention.

Self-report measures: Self-report measures are commonly used to assess the effects of yoga and
meditation on mental health outcomes, such as anxiety and depression. These measures typically
involve participants completing standardized questionnaires before and after the intervention.

Physiological measures: Physiological measures, such as heart rate variability, blood pressure, and
cortisol levels, are often used to assess the effects of yoga and meditation on physical health
outcomes.

Mindfulness measures: Mindfulness is a key component of many meditation practices, and

researchers often use mindfulness measures to assess changes in mindfulness among participants.

Imaging studies: Functional magnetic resonance imaging (fMRI) and other imaging techniques are
increasingly being used to study the effects of yoga and meditation on brain function and structure.

In addition to these measures, the methodology for yoga and meditation studies often involves
designing interventions that are tailored to the specific population of interest. For example, yoga
interventions for older adults may focus on improving balance and mobility, while meditation
interventions for patients with chronic pain may focus on pain management and coping strategies.

Overall, the methodology for yoga and meditation studies involves a range of approaches and
measures designed to assess the effects of these practices on physical and mental health outcomes.

CONCLUSION

Yoga and meditation are ancient practices that have gained widespread popularity in recent years
due to their numerous health benefits. These practices have been found to improve physical and
mental health outcomes, including reducing symptoms of anxiety and depression, improving
cardiovascular health, improving cognitive function, and reducing chronic pain.

The benefits of yoga and meditation are supported by a growing body of research, including
randomized controlled trials, self-report measures, physiological measures, mindfulness measures,
and imaging studies. These studies have shown that yoga and meditation interventions can be
effective in improving physical and mental health outcomes in a variety of populations, from
healthy adults to patients with chronic conditions.

In addition to the health benefits, yoga and meditation have become important aspects of many
people's daily health and wellness routines. These practices provide a means of reducing stress,
increasing mindfulness, and improving overall well-being. With their long history and proven
benefits, yoga and meditation are likely to continue to be an important part of many people's health
and wellness routines in the years to come.

REFERENCES

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MEDICAL NEWS TODAY, https://www.medicalnewstoday.com/articles/286745 (last visited Feb

22, 2023)

TITANIC SPA, https://www.titanicspa.com/blog/the-benefits-of-yoga-and-meditation (last visited

Feb 22, 2023)