MODULE 4: INTRODUCTION TO YOGA
1. Meaning and Definition of Yoga
Meaning of Yoga
The word Yoga is derived from the Sanskrit root “Yuj”, meaning to join,
unite, or yoke.
Yoga refers to the union of body, mind, and soul, leading to overall
wellbeing.
Definitions of Yoga
1. Patanjali’s Definition
“Yogah Chitta Vritti Nirodhah”
Yoga is the control of the modifications of the mind.
2. Bhagavad Gita
“Samatvam Yoga Uchyate”
Yoga is equanimity or balance of mind.
3. Modern Understanding
o Yoga is a holistic science of healthy living that promotes physical,
mental, emotional, and spiritual health.
2. Objectives of Yoga
The main objectives of Yoga are:
To maintain physical health and strength
To achieve mental peace and emotional stability
To improve concentration, memory, and productivity
To reduce stress, anxiety, and lifestyle disorders
To develop self-discipline and positive attitude
To attain self-realization and spiritual growth
3. Relevance of Yoga in the Modern Age
In today’s fast-paced life, Yoga is highly relevant due to:
Physical Benefits
Prevents lifestyle diseases like obesity, diabetes, hypertension
Improves posture, flexibility, stamina, and immunity
Mental Benefits
Reduces stress, depression, and anxiety
Improves focus, decision-making, and clarity of thought
Professional & Social Benefits
Enhances work efficiency and leadership qualities
Promotes ethical living and social harmony
Preventive Healthcare
Yoga acts as a low-cost, preventive healthcare system
4. Types of Yoga (Brief Introduction)
1. Hatha Yoga
Focuses on physical postures (Asanas) and breathing practices
(Pranayama)
Prepares the body and mind for higher meditation
Improves flexibility, strength, and balance
2. Raja Yoga
Known as the Royal Path of Yoga
Emphasizes mind control and meditation
Based on Ashtanga Yoga given by Patanjali
3. Karma Yoga
Yoga of selfless action
Performing duties without attachment to results
Teaches work as worship
4. Gyana (Jnana) Yoga
Yoga of knowledge and wisdom
Emphasizes self-inquiry and discrimination
Path of intellectual understanding
5. Bhakti Yoga
Yoga of devotion and love
Involves surrender to the divine through prayers and faith
Develops humility and emotional purification
5. Ashtanga Yoga – Eightfold Path of Yoga
Propounded by Maharshi Patanjali, Ashtanga Yoga consists of eight steps:
1. Yama (Social Discipline)
Ethical restraints:
Ahimsa – Non-violence
Satya – Truthfulness
Asteya – Non-stealing
Brahmacharya – Moderation
Aparigraha – Non-possessiveness
2. Niyama (Personal Discipline)
Self-observances:
Shaucha – Cleanliness
Santosha – Contentment
Tapas – Discipline
Swadhyaya – Self-study
Ishvara Pranidhana – Surrender to God
3. Asana
Physical postures to maintain health and stability
Prepares body for meditation
4. Pranayama
Regulation of breath
Enhances vital energy and mental calmness
5. Pratyahara
Withdrawal of senses from external objects
Bridge between external and internal practices
6. Dharana
Concentration on a single point or object
7. Dhyana
Continuous meditation
Flow of awareness without interruption
8. Samadhi
State of complete absorption and bliss
Ultimate goal of Yoga
6. Shatkriyas – Six Cleansing Techniques of Yoga
Shatkriyas are purification techniques used to cleanse the body internally.
The Six Shatkriyas Are:
1. Dhauti
o Cleansing of digestive tract
o Removes toxins from stomach and intestines
2. Basti
o Yogic enema
o Cleans colon and improves digestion
3. Neti
o Nasal cleansing using water or thread
o Improves breathing and prevents sinus problems
4. Nauli
o Abdominal churning technique
o Strengthens digestive fire (Agni)
5. Kapalabhati
o Rapid forceful exhalation
o Detoxifies lungs and improves metabolism
6. Trataka
o Steady gazing at a point or flame
o Improves concentration and eye health