An introduction to the practice and philosophy of yoga

1. Subhash Mittal
Integral Yoga Studio
www.integralyogastudio.com 919-926-9717
subhashmittal@gmail.com
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2. | ||
| ||
yogena chittasya padena vAchAM | malaM sharIrasya cha
vaidyakena ||
yo.apAkarottaM pravaraM munInAM | pata~njaliM
prA~njalirAnato.asmi ||
quot;I respectfully bow down with folded hands and offer my
salutations to Sage Patanjali, the highest among the Munis
(sages), who has presented the remedies for removing the
impurities of the body through his treatise on Ayurveda, of
language through his treatise on grammar (Patanjala
Mahabhashya) and the impurities of the Chitta (mind field)
through his treatise on Yoga (Yoga Sutras of Patanjali).quot;
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3.  Centering (observing the breath)
 Simple stretching exercises (students will participate)
 Introduction to Patanjali Yoga Sutra
 More stretching and breathing exercises
 Introduction to Yama and Niyama (as part of the eight
limbs of yoga)
 Breathing and deep relaxation
 Imagery and meditation
 Q&A
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4.  Stretching (relieve stress
at physical level) –
relieves muscle tension,
increases flexibility,
builds endurance, keeps
the spine supple,
massages internal
organs etc.
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5. Here now is the exposition/discipline of Yoga (1.1)
• Here, now (Atha): Authority of teacher, Qualification of
student, Auspicious Commencement of subject
• ‘Yoga’: derived from root ‘yuj’ meaning either ‘samadhi’
(natural state of the spiritual self) or ‘union’ depending
upon context
• Five states of the mind: disturbed (scattered),
somnolent/dull, partially distracted, one-pointed, fully
controlled
• Disturbed mind = disequilibrium of the three gunas
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6. Yoga is the control of the modifications (vrittis) of the mind-
field (chitta) (1.2)
 Mind-field: cognitive mind + intellect + ego + storage
(memories, impressions, unfulfilled desires)
 Modifications (vrittis) caused by the three gunas – sattva
(purity), rajas (activity), tamas (stagnation)
 Vritti: when the intellect takes on the same form as the
object perceived, it is called a vritti
 Control: dissolution of the gunas into their source,
leading to final stage of ‘samadhi’
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7. Then the seer rests in its own true nature (1.3)
• Then: when the mind’s fluctuations are controlled
• Sankhya philosophy: Purusha (pure consciousness),
prakriti (matter)
• Seer = purusha/soul/atma/self: ever-pure, ever-free,
unblemished, untouched, without regard to time, space
or association with matter
• Own true nature: total isolation (kaivalya) – ‘seer’ is
totally detached from the intellect
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8. Otherwise, one remains identified with the modifications of
the mind-field (1.4)
 Otherwise: when the fluctuations of the mind are not
controlled
 Identification with the mind-body complex makes the self
appear to be limited
 Ego, the main cause of this identification
 Patanjali’s warning: control the mind and remain ever
peaceful, joyful; or allow the mind to control you which
results in suffering
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9.  Breathing practice (vital
level) – calms the
nerves, rejuvenates,
brings in fresh energy
(prana) and vitality,
brings about a balance
within us and brings us
into the NOW
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10.  Deep relaxation (mental
level) – systematically
teaching the body to
stay in touch with our
core steadiness and
calm
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11.  Yama (restraint)
 Niyama (observance)
 Asana (physical posture)
 Pranayama (regulation of breath)
 Pratyahara (Sense withdrawal)
 Dharana (focus/concentration)
 Dhyana (meditation)
 Samadhi (total absorption)
-- Sutra 2.29
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12.  Ahimsa (non-injury)
 Satya (truthfulness)
 Asteya (non-stealing)
 Brahmacharya (continence)
 Aparigraha (non-hoarding)
-- Sutra 2.30
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13.  Saucha (cleanliness)
 Santosha (contentment)
 Tapas (austerity)
 Svadhyaya (self-study)
 Ishvara-pranidhana (surrender to God)
- Sutra 2.32
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14.  Bring thoughts opposite to disturbing thoughts (2.33)
 Ex: love for hatred; compassion for injury
 Opposing thoughts are triggered by realizing that evil
actions, physical or mental, (such as violence)
 Done by oneself, by another or approved by oneself
 Performed through anger, greed or delusion
 whether mild, moderate or intense
are the cause of infinite misery and unending
ignorance
- 2.34
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15.  Posture must be steady and comfortable (2.46)
 Asana implies a seated posture suitable for meditation,
e.g., lotus
Steady = no shaking or trembling, firm

Comfortable posture needed for steadiness of breath and

stillness of the mind
In Hatha Yoga, asana practiced to develop a strong and

flexible body resulting in comfortable and steady seated
posture
Asanas help remove the nine impediments (1.30)


16.  By relaxation of effort and meditation on the ‘Endless’
(posture is mastered) (2.47)
 Relaxation – mind free from body awareness
 Meditation of endless – ‘ananta’ also translated as the
snake that upholds the earth –symbolizing strength and
steadiness, also the kundalini shakti
 Practice of ‘yoga nidra’ helps to relax

17.  From that no assaults from the pairs of opposites (2.48)
 Opposites – heat/cold, pleasure/pain, good/bad etc., all
causing mental conflict
 Necessary for the other limbs like pranayama, and
pratyahara (sense withdrawal)
 Develops will-power necessary for undertaking long
periods of meditation

18.  Asana having been accomplished, Pranayama is cessation
of inspiration and expiration (2.49)
 Breath is the gross manifestation of prana – the cosmic
life force
 Link between the body (matter) and the mind
(consciousness)
 The vehicle for prana is the pranamaya kosha with all its
channels (nadis) of subtle energy

19.  (Pranayama is) external, internal or suppressed
modification; is regulated by place, time and number,
(and becomes progressively) prolonged and subtle (2.50)
 Different ratios of inhale, retention and exhale are
recommended by various authors, most common being
1,2,2 or 1,4,2
 With practice, over a period of time, one can prolong
each breath and make it subtle

20.  The fourth pranayama is the one that goes beyond the
internal and external (2.51)
 From that is dissolved the covering of light (2.52)
 And the fitness of the mind for concentration is
established (2.53)
 All the activities of the mind are controlled by prana, and
if prana is controlled, we can control the mind.

21.  In Pratyahara, by withdrawing themselves from their
objects, the senses seem to imitate the mind (2.54);
supreme mastery over the senses then follows (2.55)
 Content of mind at any time determined by:
 Sensory input
 Memories from the past
 Anticipation of the future
 Pratyahara is to eliminate all sensory input

22.  Confining the mind within a limited mental area (object of
concentration) (3.1)
 When the mind strays, bringing it back to the object of
meditation
 Mental images are sharpened and alertness and power of
attention are increased.

23.  Uninterrupted flow (of the mind) towards the object
(chosen for meditation) is meditation (3.2)
 Narrowing the field of focus compared to dharana
 Holding that focus for longer durations

24.  When there is consciousness only of the object of
meditation and not of itself (the mind), that is Samadhi
(3.3)
 The three (dharana, dhyana, samadhi) taken together
constitute Samyama (3.4)
 Extremely narrow focus with no distractions
 Consciousness of the mind too is lost, only the object of
meditation shines

25.  Establish a daily routine for maximum benefits
 20 minutes a day is much better than one hour once
a week
 If needed, divide into morning and evening sessions
 Include all elements – stretching, relaxation,
breathing and mindfulness
 Take 2-5 minute “stressbuster” breaks during the day
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26. Upgrade demands to preferences

“my son must clean his room” vs. “I prefer that he clean his
room”
“my boss MUST be more understanding” vs. “it would be
nice if he were more understanding”
Learn to distinguish between “wants” and “needs”
Make your desires/actions selfless

“a good action is one that does no harm to anyone, but
does some good to at least someone”
“I did my best – result is not under my control anyway; I can
try better/something different the next time”
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27. See life as an adventure

“enjoy the journey rather than worrying about the
destination all the time”
Live in the golden present

“appreciate all that we have been given, and not worry
about what does not exist”
“handle situations as they arise, and not worry about
future now”
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28.  In the classical definition, yoga is the ability to control the
mind
An understanding of the eight limbs of yoga puts yoga

practice in proper perspective
A regular practice of hatha yoga can help develop a

healthy body, an alert and pure mind
In your daily yoga routine, include asana, pranayama,

relaxation and meditation
My contact info: subhashmittal@gmail.com (919-926-

9717)
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