Yoga For Wellbeing

Yoga For Wellbeing (Mandatory for all)

 

Objective: To introduce the participants to principles and practice of Aṣṭāṅga-yoga, the Indic knowledge systems that propagate holistic living

Prerequisite – None

  1. General introduction to yoga:
    • Brief about origin of Yoga: Psychological aspects and Mythological concepts
    • History and Development of Yoga:
      • Prior to the Vedic period
      • Vedic period
      • Medieval period
      • Modern era
    • Etymology and Definitions of Yoga
    • Aim and Objectives of Yoga
    • Misconceptions of Yoga
    • Streams, principles and importance of Yoga
  2.  General introduction to Indian philosophy:
    • Philosophy: meaning, definitions and scope
    • Indian Philosophy: Salient features, branches (Āstika and Nāstika Darśanas)
    • Distinction between Religion and Science
    • Brief introduction to Prasthānatrayī and Puruṣārtha-catuṣṭaya
    • Relationship between Yoga and Indian philosophy
  3. Brief about Yoga in texts – I:
    • Brief to Upaniṣads and Yoga in principal Upaniṣads, Yoga in Yogopanishad
    • Yogic perspective of epics: Rāmāyaṇa, Adhyātma-rāmāyaṇa and Mahābhārata
    • Yogic perspective: Bhagavadgītā, Yoga-vāsiṣṭha, Nārada-bhaktisūtras
  4. Brief about Yoga in texts – II:
    • Yogic perspective: Smṛtis, Purāṇas (with emphasis to Bhāgavatapurāṇa)
    • Yogic perspective to Ṣaḍ-darśanas
    • Emphasis to Vedāntic approach of Śaṅkara, Rāmānuja, Madhva and Vallabha
    • Brief: Āgamas, Tantras, Śaiva-siddhānta
  1. Breathing Practices
    • Hands stretch breathing
    • Ankle stretch breathing
    • Rabbit breathing
    • Śaśāṅkāsana breathing
    • Instant relaxation technique
  2. Loosening exercises
    • Jogging
    • Forward and backward bending
    • Side bending
    • Twisting
    • Pavanamuktāsana-kriyā
    • Quick relaxation technique
  3. Sūrya-namaskāra
  4. Yogāsana
    • Standing āsanas
    • Sitting āsanas
    • Prone āsanas
    • Supine āsanas
  5. Prāṇāyāma practices and preparation
    • Kapālabhāti and sectional breathing
    • Sūrya, Candra, anuloma, viloma, nāḍīśodhana, śītalī, śītkarī, sadanta
    • Bhramarī and Nādānusandhāna

Reference Book:

  1. Dr R Nagarathna (2014), Yoga for Promotion of Positive Health, SVYP, Bengaluru.
  1. Samādhi-pāda
    • Definition of Yoga
    • Methods to cessation of citta-vṛttis
    • Abhyāsa and vairāgya
    • Obstacles of mind
    • Methods to overcome the obstacles
    • Nature of Īśvara
    • Cittaprasādana – tranquility of the mind
    • Nature of samādhi
    • Divisions of samādhi
  2. Sādhana-pāda
    • Kriyāyoga, kleśas, avidyā
    • Aṣṭāṅga-yoga, antaraṅga and bahiraṅga-yoga
      • Yamas and Niyamas – basic ethics and discipline of Yogic life
      • Āsana – Yogic postures for stability of the physical body
      • Prāṇāyāma – retaining the subtle energy in the body
      • Pratyāhāra – introverting the senses
      • Dhāraṇa – fixation of mind on intended object, Puruṣa
      • Dhyāna – contemplation
      • Samādhi – merging with the object of dhyāna
  3. Vibhūti-pāda
    • Dhāraṇa, dhyāna and samādhi
    • Supernatural powers by following saṁyama
    • Different types of results of practice of saṁyama
    • Vibhūtis – obstacle in the path of samādhi
  4. Kaivalya-pāda
    • Five sources of siddhis
    • Nature of the mind
    • Nature and reality of the world
    • Nature of kaivalya
    • Chanting of selected sūtras from all the chapters

Reference books:
1. Iyengar B.K.S.: Light on Patanjala Yoga (New York, Schocken Books, 1994)
2. Rukmini T.S.: Yoga Vartika of Vijnanabhikshu (Tr.) Vol I, II, III & IV, Munshiram Manoharlal Pvt. Ltd. New Delhi
3. Swami Omanandatirtha: Patanjala Yoga Pradeepa, Geeta Press, Gorakhapur, 1994
4. Swami Anant Bharati: Patanjali Yoga Shasta- a study (Hindi), Swami Keshwananda Yoga Sangathan, Delhi
5. K. Taimini: The Science of Yoga, The Theosophical Publishing House, Adyar, Chennai 2005

  1. Breathing practices and sūkṣma-vyāyāma
  2. Loosening practices and Sūrya-namaskāra
  3. Āsanas:
    • Padmāsana, Bhadrāsana, Muktāsana, Vajrāsana, Svastikāsana, Simhāsana,
      Gomukhāsana, Virāsana, Dhanurāsana, Mṛtāsana, Guptāsana, Matsyāsana,
      Matsyendrāsana, Gorakṣāsana, Paścimottānāsana, Utkaṭāsana, Saṅkaṭāsana,
      Mayurāsana, Kukkuṭāsana, Kūrmāsana, Uttānakūrmāsana, Uttānamaṇḍūkāsana,
      Vṛkṣāsana, Maṇḍūkāsana, Garuḍāsana, Vṛṣāsana, Śalabhāsana, Makarāsana, Uṣṭrāsana,
      Bhujaṅgāsana, Yogāsana, Śīrṣāsana, Sarvāṅgāsana, Halāsana.
  4. Prāṇāyāma, mudrās and bandhas:
    • Anuloma-viloma, Sūryabhedana, Candrabhedana, Ujjayī, Śītalī, Sitkari, Bhastrikā,
      Bhramarī
    • Jālandhara-bandha, Uḍḍiyāna-bandha, Mūla-bandha, Śāmbhavī Mudrā and simple
      Khecarī
  5. Kriyās
    • Jala-netī, Sūtra-netī, Dhautī (vamana,daṇḍa,vastra), Naulī, Kapālabhātī, Agnisāra,
      Trāṭaka, Śaṅkhaprakṣālana
  6. Relaxation and meditation
    • IRT, QRT, DRT and Om Meditation

Reference book:

1. Gheranda Samhita, Rai Bhadur Srisa Chandra Vasu, Munshiram Manoharlal

  1. Vairāgya-prakaraṇa:
    • Introduction to Vedānta and Yoga, their relation and relevance
    • Śrī Rāma and his dispassion over the worldly existence
  2. Mumukṣu-prakaraṇa:
  3. Utpatti-prakaraṇa:
    • The story of Līlā, Karkaṭī , the deceitful Indra, manas (mind)
  4. Sthiti-prakaraṇa
    • The story of Śukra, Dama, Vyāla and Kaṭa
  5. Upaśānti-prakaraṇa
    • The story of king Janaka , the story of Prahlāda, Gādhi
  6. Nirvāṇa-prakaraṇa
    • The story of bilva fruit, Bhagīratha, Śikhidhvaja, Mithyāpuruṣa – the illusory personage, Ikṣvāku

Reference books:
1. Laghu Yoga Vasistha, K. NARAYANASWAMI AIYER, Electronic copy
2. Essence of Yoga Vasishtha, Samata Publishers

  1. Neurology and oncology, asthma and hypertension
    • Definition, classification
    • Causes, signs and symptoms
    • Yogic management
  2. Anxiety and depression, arthritis
    • Definition, classification
    • Causes, signs and symptoms
    • Yogic management
  3. Back pain, diabetes
    • Definition, classification
    • Causes, signs and symptoms
    • Yogic management
  4. Gastro-intestinal disorder and obesity
    • Definition, classification
    • Causes, signs and symptoms
    • Yogic management

Reference books:

1. Yoga for common ailments (2002) – Arogyadhama manual, Swami Vivekananda Yoga Prakashana, Bengaluru

  1. Ṛṣis – Ideal Yoga masters:
    • Qualities of Yogis
    • Vedas – Yogic literature
    • Relation between lifestyle and Yogic vision
  2. Yoga masters from Kṛta, Tretā and Dvāpara-yugas
    • Ten incarnations of the reality in different forms and Yogic insight
    • Yoga masters from Rāmāyaṇa and Mahābhārata
    • Yogis in mystic texts (Purāṇas)
  3. Pre-Vivekanadanda – Yoga masters
    • Vedavyāsa, Pataňjali
    • Buddha, Mahāvīra
    • Śaṅkara, Rāmānuja, Madhva
    • Masters in four streams of Yoga
  4. Post-Vivekananda – Yoga masters:
    • Swami Vivekananda, Ma Sharada, Sri Ramakrishna Paramahamsa
    • Sri Aurobindo, Maharshi Ramana
    • Swami Shivananda, Swami Satyananda

Reference books:
1. Bharata Jeevana Tarangini, Bharata Samshodhana
2. Bharata Bharati book series, Rashtrotthana, Bengaluru

  1. Āsanas
    • Objective of Haṭhayoga
    • Lineage of Yogic masters
    • Misconceptions of Haṭhayoga
    • Success and failure of Haṭhayoga, yama and niyama
    • Concept of matha, mitāhāra
    • Āsanas – four meditative Āsanas and others
  2. Kriyās and Prāṇāyāma
    • Ṣaṭkriyās
    • Aṣṭa-kumbhakas
    • Signs of Haṭhasiddhi
  3. Mudrās and Bandhas
    • Four mudrās
    • Bandhas
  4. Nādānusandhāna
    • Levels of Samādhi
    • Nādānusandhāna-Sādhanā

Reference books:
1. Haṭhayoga-pradīpikā, Satyananda Saraswati, BSY
2. Āsanas, Prāṇāyāma, Bandha and Mudrā, Satyananda Saraswati, BSY

  1. Haṭhayoga – its philosophy and practices:
    • Haṭhayoga, its meaning, definition, aims, objectives & misconceptions
    • The origin of Haṭhayoga, Haṭhayogic literature, Haṭhayoga-pradīpikā (HYP)
    • Concept of mata, rules & regulations to be followed by the Haṭhayoga practitioner,
      concept of mitāhāra, pathya and apathya
    • Haṭhayogika-paramparā: Brief introduction to great Haṭhayogīs
  2. Haṭhayoga practices – Śodhana-kriyās:
    • Śodhana-kriyās in Gheraṇḍa-saṁhitā and Haṭha-ratnāvalī
    • Role of Śodhana-kriyās in Yoga-sādhanā and their importance in modern day life
    • Yogāsana: its definition, salient features and importance in Haṭhayoga-sādhanā
    • Āsanas in Haṭhayoga-pradīpikā and Gheraṇḍa-saṁhitā: their techniques, benefits,
      precautions and importance
  3. Haṭhayogic practices: Prāṇāyāma, bandhas and mudrās
    • Prāṇāyāma – Mechanism of correct breathing, Yogic deep breathing, concept of pūraka,
      kumbhaka and recaka
    • The concept of prāṇa, kinds of prāṇa and upa-prāṇas, prāṇāyāma and its importance in
      Haṭhayoga-sādhanā, Nāḍīśodhana-prāṇāyāma, its technique and importance,
      prerequisites of prāṇāyāma
    • Prāṇāyāma practices in Haṭhayoga-pradīpikā and Gheraṇḍa-saṁhitā, their techniques,
      benefits and precautions, Haṭhasiddhi-lakṣaṇam
    • Bandhas and role of bandhatrayas in Yoga-sādhanā
    • Fundamental mudrās in HYP and Gheraṇḍa-saṁhitā, their techniques, benefits and
      precautions
  4. Haṭhayoga practices: Pratyāhāra, Nādānusandhāna
    • Concept of pratyāhāra, dhāraṇa and dhyāna in Gheraṇḍa-saṁhitā; their techniques &
      benefits
    • Concept of samādhi in Haṭhayoga-pradīpikā, samādhi-lakṣaṇam and Haṭhayogasiddhilakṣaṇam
    • The concept of Nāda, four avasthās (stages) of Nādānusandhāna and its siddhis
    • Svara, importance of svarodaya-jňāna in Yoga-sādhanā with special reference to Jainasvarodaya
      and Śiva-svarodaya
  5. Gheraṇḍa-saṁhitā and Haṭha-ratnāvalī
    • Types of Yogas – Mantra-yoga, Laya-yoga, Raja-yoga and Haṭha-yoga
    • Ghaṭa-yoga
    • Āsana and kriyā practices
    • Dhyāna and samādhi
    • Mudrās and bandhas

Text books
1. Lal Basant Kumar: Contemporary Indian Philosophy, Motilal Banarsidas Publishers Pvt. Ltd, Delhi, 2013
2. Dasgupta S. N: History of Indian Philosophy, Motilal Banarsidas, Delhi, 2012
3. Singh S. P: History of Yoga, PHISPC, Centre for Studies in Civilization Ist, 2010
4. Singh S. P & Yogi Mukesh: Foundation of Yoga, Standard Publication, New Delhi, 2010
5. Swami Chandrashekharendra Sarasvati, The Vedas, Bhavan’s Publication, Mambai, 2009

Books for reference
1. Agarwal M M : Six systems of Indian Philosophy, Chowkhambha Vidya Bhawan, varanai, 2010
2. Swami Bhuteshananda : Narada Bhakti Sutra, Advaita Ashrama Publication-Dept. Kolkata, II Edition, 2009
3. Hiriyanna M: Outlines of Indian Philosophy, Motilal Banarsidas, Delhi, 2009
4. Hiriyanna M: Essentials of Indian Philosophy, Motilal Banarsidas, Delhi, 2008
5. Radhakrishnan S: Indian Philosophy, Oxford University, UK (Vol. I & II) II Edition, 2008 6. Max Muller K. M: The six system of Indian Philosophy, Chukhambha, Sanskrit series, Varanasi, 6th Edition, 2008

Recommended books:
1. K. Taimini, The Science of Yoga, The Theosophical Publishing House, Adyar, Chennai, 2005
2. Swami Muktibodhananda, Hatha Yoga Pradeepika Pub: BSY Munge