Yoga
Traditional series of yoga stretches, poses, and holds to improve functional movement/mobility
Specialised in Classical Yoga which facilitates mind silence by developing your yoga disciplines
Whether young, old or too old, sick or lean, those one who discards laziness — get success when you practice the discipline of yoga
Pushtam sumadhuram snigdham
Gavyumdhatupraposhanam
Manobhilashitam yoghyam yogi bhojanamacharet
The Hatha Yoga Pradipika
by Yogi Svatrarama
Yama
Internal Locus of Control
trust, integrity, loyalty, truth.
Yamas develop Human Connection
1. Ahimsa — Share, do no harm
2. Satya — Truth telling, tell the truth
3. Asteya — Sincerity — do not steal
4. Bramacharya — Own it, own your responsibilities
5. Aparigraha — Know Yourself, sense of self
Niyama
Internal Locus of Control
trust, integrity, loyalty, truth.
Yamas develop Wellbeing
1. Saucha — Clean your words and your space
2. Santosha — Follow the Line and accept the consequences
3. Tapas — learn new habits, discard old ones
4. Swadhaya — Develop your skills for worthwhile purpose
5. Ishvarapranidhana — Be the change you wish to see in the world
Chapter 1 Samadhi Pada — Sutras 1-4
yoga sutra summary
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Sutra 1 Chapter 1
The Discipline of Yoga
Atha Yoganusasanam
and, now the Discipline of Yoga
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Sutra 2 Chapter 1
Speak from your heart without thought
Yogacittavrittinirodha
Yoga is the state of being in which the ideational choice-making movement of the mind slows down and comes to a stop.
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Sutra 3 Chapter 1
Strive to be your authentic self always
Tada drastuh svrupevasthanam
Then [when when the movement of the mind comes to a stop] the seer gets established in his existential identity.
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Sutra 4 Chapter 1
Let noise not disturb your solution seeking
Vrttisarupyamitaratra
In all other states of being, identification with the ideational choice-making movement reigns-supreme.
Shtiti
[mind steady]
Steady mind is found in between two vritti
(mindless noisy thoughts/annoyances).
Abhyasa
Your peak mediation experience
in a session will expire, it takes practices
to lift it, train it to stay steady.
Vairagya
is the perception you achieve when
your words and experiences don’t colour your
present experience
Vasikara Varagya
is establishment of steady,
quietness of mind
where your meditations transform your mind
to not grow tired and press forward
to see possibility and only possibility.
Ch1 Sutra 34 to 39. Meditation without attachment. Push beyond minds through dharna (concentration/focus)
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Sutra 34 Chapter 1
Square\Rectangle Breath
Pracchardan-vidharanabhvamva pranasya
Holding the breath after inhalation and again exhalation brings citta-vritti-nirodhaha (the thoughts in the head to sleep)
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Sutra 35 Chapter 1
Obsession / Concentration as mediation
Visayavati va pravrittirutpanna-manasah shtitinibandhini
Mediate on an object that you associate with that arises intense interest
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Sutra 36 Chapter 1
Transformative Meditation
Visoka va jyotisma
Meditate on your transformation (that is void of grief and has a quality of illumination).
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Sutra 37 Chapter 1
Meditation with indifference
Vitaragavisayam va cittam
Meditate while being uncoloured or unaffected by an object
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Sutra 38 Chapter 1
Delta — Deep Sleep Meditation
Svapna-nidra-jnanalambanamva
Take a breath and dive into mediation that was born in sleep/dream or knowledge gained in sleep
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Sutra 39 Chapter 1
Visulisation
Yathabhimata-dhyanadva
Meditate on a subject that naturally interests you
The Tensions — Chapter 2 Sadhana Pada — Sutras 3-9
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Sutra 3 Chapter 2
Avidyasmitaragadvesabhinivesah panca Klesa
The Five Tensions stem from non-awareness. First Tension is distance/distraction/distortion. Second Tension is oppression (avoidance)/repression (gaslighting), supression (swallowing). Third Tension is seer vs seen as distinct entities. Fourth Tension is Slumbering in the Past of pleasure (sutra 7) or slumbering in pain (sutra 8). Fifth Tension is defining oneself through self preservation.
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Sutra 4 Chapter 2
Avidya ksetramuttaresam prasupta-tanuviccinnodaranam
Non-awareness (KLESA) is where the Tensions are born and express themselves via the hidden/unconsciousness; trivialities; unnecessary fragmentation and broad but thin knowledge causing discontect (lose sight of the bigger picture)
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Sutra 5 Chapter 2
Anityasuchidukhanatmasu nityasuchisukhatmakhatmakhyatiravidya
Sutra 5 Chapter 2 is Assumption; confusing transience with permanence, confusing impure with pure, and confuses pain with pleasure
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Sutra 6 Chapter 2
Drkdarsanasktyorekamatevasmita
To assume seer and seen energy are one and the same which in itself is a tension called Asmita “I-ness/egocentricity”.
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Sutra 7 Chapter 2
Slumbering in pleasures of the past (excess recall of a pleasurable past)
Sukhanusayi Ragah
Under the influence of a lingering memory of pleasurable past experiences is tension called Raga
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Sutra 8 Chapter 2
Slumbering in Pain from the past
Dukkhanusavi Dvesah
Under the influence of a lingering memory of pain from the past experience is a tension called Dvesah
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Sutra 9 Chapter 2
Savarasavahi viduso-pi
Abhinivesa body bound self preservation interests both behaviourally and physically. Sutra 9 begins the journey of emptying all tensions discussed between Sutra 3-8.
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Sutra 10 Chapter 2
Counter-creativity removes klesa (unawareness that brings tensions)
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Sutra 11 Chapter 2
Meditation through contemplation can sift/sort concepts born of Klesa (non-awareness causing the tensions).
Asana
There are over 2000 Yoga Poses. However in the original theory you will be pleased to hear that physical development is founded in steadiness of practice with simultaneous ease in the mind and body. Asana, the physical postures are only is 0.15% of the Yoga Sutras, in that of the 196 Sutras written by Patanjali, only three Sutras discuss Physical Asana. These Sutras are from Chapter 2 of the Sadhana Pada Sutras 46-48 as outlined below
Asana — Chapter 2 Sadhana Pada — Sutras 46-48
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Sutra 46 Chapter 2
Sthira-sukham asanam
Asana is steadiness and ease
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Sutra 47 Chapter 2
prayatna-saithiya-anata-samapattibhyam
Steadiness and ease in postures comes from relaxed effort and restful balance
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Sutra 48 Chapter 2
tato dvandva-anabhighatah
Observe internal conflict like it were a tennis match — until it resolves.
Pranayam
Breathing Exercise
Breath in: PARUKA
Internal breath pause: ANTAR KAMBHAKA
Breath out: RECHAKA
External breath pause: BAHIR KAMBHAKA
To some this may be referred to as the square breath exercise. More to this, this technique provides the gateway to learning and understanding pranayam as part of your daily yoga practice. Generally, the Rechaka out breath can equal to your Paruka in breath. though this will develop across time as you learn how to maintain silent mind focus and gently listening to and developing your physique.
Make the Paruka inhale slow and quiet to improve the comfort within your body when you Antar Kambhaka abstain breathing in or out for a short period of time. During Paruka, we want to obtain full control of your lungs.
“Na veshadharanam siddheh karanam na cha tatkatha
Kriyaiva karanam siddeh satametanna samsayah
Pitthani kumbhakaschitra divyani karani cha
Sarvanyapi hathabhyase rajayogaphalavadhi
Asanas (postures), various Kumbhakas and other divine means, all should be practiced in the practice of Hatha Yoga, until the fruit — Raja Yoga — is obtained.
What it means is that enabling yourself to feel comfortable in your body (Hatha Yoga) and factual and learning how to overcome and do it better (Raja Yoga) will provide you with freedom
Here begins our journey”