“Yoga: Karmasu Kaushalam”
Yoga 101: An Introduction to the Ancient Practice is the key to good physical and mental health. As mentioned in the ancient scripts, let’s try to understand yoga and its various aspects.

The description of Yoga can be found in the Vedas, then in the Upanishads, and later in the Bhagavad Gita. However, Patanjali and Guru Gorakhnath organized the scattered knowledge of Yoga systematically. Yoga is one of the six darshanas (philosophical systems) of Hinduism. These six darshanas are:

1. Nyaya,

2. Vaisheshika,

3. Mimamsa,

4. Samkhya,

5. Vedanta,

6. Yoga.

Let’s explore everything you want to know about Yoga.

Main components of Yoga:  Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. In addition to these, we have the types of Yoga, obstacles in Yoga practice, the history of Yoga, and major Yoga texts.

Types of Yoga: 

1. Raja Yoga,

2. Hatha Yoga,

3. Laya Yoga,

4. Jnana Yoga,

5. Karma Yoga,

6. Bhakti Yoga.

Apart from these, various dimensions of Yoga are discussed, such as Bahiranga Yoga, Nada Yoga, Mantra Yoga, Tantra Yoga, Kundalini Yoga, Sadhana Yoga, Kriya Yoga, Sahaja Yoga, Mudra Yoga, and Swara Yoga. However, all these dimensions are encompassed within the aforementioned six types.

Five yams: -Ahimsa, Satya, Asteya, Brahmacharya, and Aparigraha.

The five rules: -Purity, Contentment, Austerity, Self-study, and Surrender to the divine.

Body movements: Shavasana (Corpse Pose),  Makarasana (Crocodile Pose), Dandasana (Staff Pose), and Namaskar Mudra (Salutation Seal) are performed to practice body movements, which are known as subtle exercises. This includes exercises for the eyes, elbows, knees, waist, fingers, toes, mouth, and other body parts.

Major Bandhas:  Mahabandha, Moolabandha, Jalandharabandha, and Uddiyana Bandha.

Major Asanas:  Starting with lying down, i.e., Shavasana (Corpse Pose) and Makarasana (Crocodile Pose), and sitting postures like Dandasana (Staff Pose) and Vajrasana, and standing postures like Savasana (Attention Seal) or Namaskar Mudra.

Here, the names of all types of asanas are given.

Surya Namaskar, Akarnadhanurasana, Utkatasana, Uttana Kukkutasana, Uttanapadasana, Upadhanasana, Urdhva Tadasana, Ekapada Grevanasana, Kati Uttanasana, Kandharasana, Karnapidanasana, Kukkutasana, Kurmasana, Konasana, Garudasana, Garbhasana, Gomukhasana, Gorakshasana, Chakrasana, Janushirasana, Tolangulasana, Trikonasana, Dirgha Naukasana, Dwichakrikasana, Dwipadagrevasana, Dhruvasana, Natarajasana, Pakshyasana, Parvatasana, Pashu Vishramasana, Padavrittanasana, Padangusthasana, Padangushthanasasparshasana, Purna Matsyendrasana, Prishtatanasana, Prasrita Hasta Vrishchikasana, Bakasana, Baddhapadmasana, Balasana, Brahmacharyasana, Bhunamanasana, Mandukasana, Markatasana, Marjarasana, Yoga Nidra, Yogamudrasana, Vatayanasana, Vrikshasana, Vrishchikasana, Shankasana, Shashankasana, Sinhasana, Siddhasana, Supta Garbhasana, Setu Bandhasana, Skandhapadasana, Hastapadasana, Hasta Padasangushthasana, Bhadrasana, Shirshasana, Surya Namaskar, Kati Chakrasana, Padahastasana, Ardha Chandrasana, Tadasana, Poorna Dhanurasana, Ardha Dhanurasana, Viparita Naukasana, Shalabhasana, Bhujangasana, Makarasana, Pavan Mukthasana, Naukasana, Halasana, Sarvangasana, Viparita Karni Asana, Shavasana, Mayurasana, Brahma Mudra, Paschimottanasana, Ushtrasana, Vakrasana, Ardha Matsyendrasana, Matsyasana, Supta Vajrasana, Vajrasana, Padmasana, and more.

Now let’s learn what is Pranayama:

The Five Types of Prana: Vyana, Samana, Apana, Udana,

Types of Pranayama: Puraka (Inhalation), Kumbhaka (Retention), Rechaka (Exhalation). These are also known as internal, static, and external phases, which mean inhaling, retaining, and exhaling. The internal retention is called Antar Kumbhaka, and the external retention is called Bahya Kumbhaka.

Major Pranayama Techniques: Nadi Shodhana, Bhramari, Ujjayi, Bhastrika, Kapalabhati, Kevali, Kumbhaka, Dirgha, Sheetkari, Sheetali, Murcha, Surya Bhedana, Chandra Bhedana, Pranava, Agnisara, Udgitha, Nasagra, Plavini, Shitayu, and more.

Other Pranayama Techniques: Anulom-Vilom Pranayama, Agni Pradeepth Pranayama, Agni Prasaran Pranayama, Ekanta Stambha Pranayama, Seetkari Pranayama, Sarvadwarabandha Pranayama, Sarvang Stambha Pranayama, Samtat Vyahriti Pranayama, Chaturmukhi Pranayama, Prachhardana Pranayama, and more.

Learn Yoga Practices: The 13 Major Kriyas: Neti (Sutra Neti, Ghrita Neti), Dhauti (Vaman Dhauti, Vastra Dhauti, Danda Dhauti), Gajakarani, Basti (Jala Basti), Kunjar, Nauli, Trataka, Kapalabhati, Dhauti, Ganesha Kriya, Badhak, Laghu Shankh Prakshalan, Shankh Prakshalan

There are several Mudras: 6 Asana Mudras: Vrakta Mudra, Ashwini Mudra, Mahamudra, Yoga Mudra, Viparita Karni Mudra, and Shambhavi Mudra

The Five Rajayoga Mudras: Chachari Mudra, Khechari Mudra, Bhoochari Mudra, Agochari Mudra, Unnuni Mudra

10 Hast Mudras: In addition to the mentioned Mudras, there are ten significant Hast Mudras: Gyan Mudra, Prithvi Mudra, Varun Mudra, Vayu Mudra, Shunya Mudra, Surya Mudra, Pran Mudra, Ling Mudra, Apan Mudra, Apan Vayu Mudra.

Other Mudras:  Surabhi Mudra, Brahma Mudra, Abhaya Mudra, Bhumi Mudra, Bhumi Sparsha Mudra, Dharma Chakra Mudra, Vajra Mudra, Vitarka Mudra, Janana Mudra, Karana Mudra, Sharanaagata Mudra, Dhyana Mudra, Suchi Mudra, Om Mudra, Janana and China Mudra, Anguliyas Mudra, Mahatrika Mudra, Kubera Mudra, China Mudra, Varada Mudra, Makara Mudra, Shankha Mudra, Rudra Mudra, Pushpaputa Mudra, Vajra Mudra, Shwasa Mudra, Hasya Buddha Mudra, Yoga Mudra, Ganesha Mudra, Dynamic Mudra, Matangi Mudra, Garuda Mudra, Kundalini Mudra, Shiva Linga Mudra, Brahma Mudra, Mukula Mudra, Maharshi Mudra, Yoni Mudra, Pushan Mudra, Kaaleshvara Mudra, Gudha Mudra, Merudanda Mudra, Hakini Mudra, Kamala Mudra, Pachana Mudra, Vishaharana Mudra or Nirvishikarana Mudra, Akasha Mudra, Hridaya Mudra, Jala Mudra, etc.

Pratyahara:  Pratyahara is the name given to removing the senses from external objects. The senses entangle a person in external objects. Through the practice of Pratyahara, the seeker attains a state of introversion. Just as a tortoise withdraws its limbs, the Pratyahari achieves a similar state. The practice of Yama, Niyama, Asana, and Pranayama leads to the state of Pratyahara.

Dharana:  Dharana is focusing the mind on a specific point. Dharana naturally occurs through the practice of Pratyahara. Whatever object or idea the concentrated mind holds starts manifesting that way. It happens if a person takes a piece of paper in their hand and thinks it should catch fire.

Dhyana:  When the mind becomes one with the object of meditation, it is called Dhyana. In complete meditation, there is no knowledge or memory of any other object in the mind.

Forms of Dhyana: Gross Dhyana, Luminous Dhyana, and Subtle Dhyana

Methods of Dhyana: Shwasa Dhyana, Sakshi Bhava, Nasagra Dhyana, Vipashyana Dhyana, and numerous other meditation methods exist.

Samadhi: This is a state of mind in which the mind becomes completely absorbed in the object of meditation. The Yoga philosophy considers the attainment of liberation possible through Samadhi.

Samadhi is also classified into two categories:

1. Savikalpa (with thoughts)

2. Nirvikalpa (without thoughts).

Savikalpa Samadhi is associated with reasoning, thinking, bliss, and ego. Nirvikalpa Samadhi involves the cessation of all three types of mental activity – Sattvic, Rajasic, and Tamasic. In Buddhist philosophy, it is called Sambodhi; in Jain philosophy, it is called Kevalya; and in Hindu philosophy, it is referred to as Moksha or liberation.

Obstacles to Yoga: Diet, effort, excessive talking, lack of discipline, association with others, and restlessness. In simple terms, diet refers to overeating, effort refers to forcing oneself into postures, excessive talking refers to pretending to practice, lack of discipline refers to not following the strict rules of Yoga, association with others refers to excessive social contact, and restlessness refers to physical and mental agitation.

1. Raja Yoga: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi are the eight limbs of Raja Yoga according to Patanjali. They are also known as Ashtanga Yoga.
2. Hatha Yoga: Shatkarma, Asana, Mudra, Pratyahara, Dhyana, and Samadhi are the seven limbs of Hatha Yoga, but Hatha yogis emphasize more on asanas, locks, gestures, and pranayama for the awakening of Kundalini. This is also called Kriya Yoga.
3. Laya Yoga: Yama, Niyama, gross actions, subtle actions, Pratyahara, Dharana, Dhyana, and Samadhi. These are the eight limbs of Laya Yoga.
4. Jnana Yoga: Acquiring knowledge of the pure self through the state of witness consciousness is Jnana Yoga. This is also known as Dhyana Yoga.
5. Karma Yoga:  Performing actions selflessly is Karma Yoga. Its goal is to bring skillfulness to actions. This is also known as Sahaja Yoga.
6. Bhakti Yoga:  Devotion, in the form of nine aspects – listening, singing, remembering, serving, worshipping, bowing, serving as a servant, friendship, and self-surrender – is called Bhakti Yoga. According to Bhakti Yoga, a person attains salokya, samipya, sarupya, and sayujya-mukti, which are progressive stages of liberation.

Kundalini Yoga:  Kundalini energy resides in a dormant state below the navel in the Susumna Nadi, which rises through all the chakras and reaches the Sahasrara Chakra through the depth of meditation. There are seven chakras: Muladhara, Swadhisthana, Manipura, Anahata, Vishuddhi, Ajna, and Sahasrara.

Three of the 72,000 nadis (energy channels) are primarily important: Ida, Pingala, and Sushumna. Ida and Pingala are connected to the two nostrils, while Sushumna is between the eyebrows. The study of Swara Yoga provides profound guidance on altering the breath flow through Ida and Pingala, leading to acquiring powers such as healing, achieving success, and making predictions. When the breath flows through both nostrils, it indicates the activation of Sushumna. This is considered the most auspicious time for meditation, prayer, chanting, contemplation, and performing exceptional tasks.