What  is  the  definition  of  yoga?   2  What  are  the  names  and  definitions  of  the  4  padas  of  the  Patanjala  Yoga  Sutra?   3  What  are  the  Sanskrit  names  and  definitions  of  the  eight  limbs  of  astanga  yoga?   4  What  are  the  Sanskrit  names  and  definitions  of  the  yamas  and  niyamas?   6  How  do  you  construct  a  sequence  for  a  beginners’  class?   8  What  is  an  appropriate  sequence  for  menstruation?   9  Name  and  define  the  major  systems  of  the  body.   11  What  are  the  name,  shape,  and  location  of  each  of  the  major  bones  of  the  body?   19  What  are  the  major  superficial  muscles  of  the  body?   20  What  are  the  Yoga  Sutras  of  Patanjali,  II.29  to  II.48  (Sanskrit  transliteration)?   21  What  are  the  Yoga  Sutras  of  Patanjali,  II.29  to  II.48  (English)?   23  

What is the definition of yoga?

What is the definition of yoga?

• Yuj = to bind, join, attach, and yoke, to direct and concentrate one’s attention on, to use and apply. Union or communion. Loy at 19; see also LoP at 4, Gem at 9

• “The true union of our will with the will of God.” LoY at 19. • “This is the real meaning of Yoga – a deliverance from contact with pain

and sorrow.” LoY at 19, quoting Krishna in BG. • BG: working without attachment to outcome. LoY at 20 • Wisdom in work; skillful living even amongst activities; harmony; and

moderation. LoY at 20 • “Steady control of the senses and mind.” Frees one from delusion. LoY at 20,

quoting Kathopanishad • YS1.2 yogash citta vrtti nirodhah • Citta - comprehensive mind – includes mind, intellect, and ego. It is the

bridge connecting the physical with the spiritual. Gem at 11. • “Yoga is the method by which the restless mind is calmed and the energy

directed into constructive channels.” “[T]he mind, when controlled, provides a reservoir of peace and generates abundant energy for human uplift.” LoY at 20

• Yoga is 1 of the 6 Indian schools for Dharma. LoP at 3. • “Yoga is the union of the individual self (jivatma) with the Universal Self

(Parmatma).” LoP at 4. • “Yoga is the art which brings an incoherent and scattered mind to a

reflective and coherent state.” LoP at 4 • Yoga “is the communion of the human soul with Divinity.” LoP at 4 • “The Creator Brahma was the original propounder of the Yoga system for

health of the body, control of the mind and attainment of peace.” LoP at 4

What are the names and definitions of the 4 padas of the Patanjala Yoga Sutra?

What are the names and definitions of the 4 padas of the Patanjala Yoga

Sutra?

• Chapter 1: Samadhi • Chapter 2: Sadhana – the means to achieve Yoga • Chapter 3: Vibhuti – the powers that come through practice of Yoga • Chapter 4: Kaivalya – absolution. LoY at 31 •

What are the Sanskrit names and definitions of the eight limbs of astanga yoga?

What are the Sanskrit names and definitions of the eight limbs of astanga

yoga? • Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhyo

asta angani. YS 2.29 • “A tree has roots, trunk, branches, leaves, bark, sap, flowers and fruits. …

The universal principles of Yama are the roots and the individual disciplines of Niyama form the trunk.” LoP at 6

• Yama o Universal moral commandments LoY at 21 o Conduct towards others or social discipline Gem at 14

• Niyama o Self-purification by discipline LoY at 21 o Conduct towards oneself or individual discipline Gem at 14

• Asana o Posture LoY at 21 o Practice of the postures for physical discipline Gem at 14

• Pranayama o Rhythmic control of the breath LoY at 21 o Breath control for mental discipline Gem at 14

• Pratyahara o Withdrawal and emancipation of the mind from the domination of the

senses and exterior objects LoY at 21 o Withdrawal or discipline of the senses Gem at 14

• Dharana o Concentration LoY at 21; Gem at 14

• Dhyana o Meditation LoY at 21; Gem at 14

• Samadhi o A state of super-consciousness brought about by profound meditation,

in which the sadhaka becomes one with Universal. Spirit LoY at 21 o Self-realization. Gem at 14

• Discussion of each of the eight limbs. LoP at 6-11; LoY at 31-52; Gem at 14-32

• Astanga Yoga combines karma, jnana, and bhakti yoga and merges the 3 to 1. LoP at 11; Gem at 7.

What are the Sanskrit names and definitions of the eight limbs of astanga yoga?

What are the Sanskrit names and definitions of the yamas and niyamas?

What are the Sanskrit names and definitions of the yamas and niyamas?

• “Citta in a state of dullness mudha is purified through yama, niymama and asana through which the mind is spurred to activity.” LoP at 5

• “Yama and Niyama control the yogi’s passions and emotions and keep him in harmony with his fellow man.” LoY at 21

• Yama, niyama, asana, and pranayama are essential parts of the Yoga of action (karma). LoP at 11.

• YAMAS • YS 2.30 ahimsa satya asteya brahmicharya aparigraha yamah • Discussion of each yama at LoY at 31-36; LoP at 6-7; Gem at 19-23 • Note in Gem at 22-23, the addition of the following yamas, based on the

Yogapanisads and HYP o Ksama – forgiveness o Dhrti – steady intellect o Daya – compassion o Arjava – straightforwardness o Mitahara – moderation in diet o Sauca – cleanliness – also included as a niyama (why???)

• “To the yogi death is the sauce that adds zest to life.” LoY at 33 • NIYAMAS • “Niyamas are the rules of conduct that apply to individual discipline.” LoY

at 36 • YS 2.32 sauca santosa tapah svadhyaya Isvarapranidhanani niyamah • LoYSP at 136: each niyama corresponds to 1 of 5 sheaths

o Anatomical (earth): sauca o Physiological (water): santosa o Psychological (fire): tapah o Intellectual (air): svadhyaya o Spiritual (ether): Isvarapranidhanani

• Observance of niyama develops friendliness, compassion, and indifference….” LoYSP at 136

• Discussion of each niyama at LoY at 36-40; LoP at 7; Gem at 23-25 • “Purity is achieved by occupying the mind with good constructive thoughts.

Contentment makes one cheerful and gives balance of mind; Austerity enable one to discipline the body and endure hardship and adversity, directing the mind towards the Self within. Study is the education of oneself

What are the Sanskrit names and definitions of the yamas and niyamas?

by searching for truth and self-realization. Finally is surrender of all actions to the Divine and abiding entirely in his will.” LoP at 7

• Note in Gem at 24-25, the addition of the following niyamas, based on “other texts.”

o Astikya – belief o Danam – charity o Siddhanta vakya sravanam – listening to established doctrines o Hri – modesty o Mati – intellectual faith, devotion o Japa – recitation of mantras o Vrata – religious observances

•

How do you construct a sequence for a beginners’ class?

How do you construct a sequence for a beginners’ class?

• “For a beginner, the quality of the asana is more important than the duration of stay in the asana.” PC at 119

• 20-30 seconds per asana, each repeated 2-3 times. PC at 119 • Breath normally. PC at 120

What is an appropriate sequence for menstruation?

What is an appropriate sequence for menstruation?

• LoY at 59: Avoid asanas, and on no account stand on your head, but if flow is heavy practice:

o Upavista konasana o Baddha konasana o Virasana o Janu sirsasana o Paschimottanasana o Uttanasana

• Gem at 86: complete rest is advisable during 48 to 72 hours of monthly menstruation. Gem at 87: Never sirsasana or sarvangasana. Avoid:

o Inversions (sec. IV, p.99) o Abdominal and lumbar (sec. V, p.100) o Backbends (sec. VII, p. 101) o Yoga karunta (sec. VIII, p. 101)

• Gem at 86-90: Helpful asanas for particular conditions. • My sequence for menstruation, based on paragraphs 40 (heaviness,

numbness, aches), 41 (pain in the abdomen, profuse discharge, cramp, or dysmenorrhea), 42 (profuse discharge or menorrhagia), and 48 (cramp in the muscles, pain in the stomach, waist, and back, heaviness in the abdomen, and burning sensations) at Gem at 86-88:

o Utthita trikonasana o Utthita parsvakonasana o AMS o Padangustasana with concave back o Uttanasana with concave back o Prasarita padottanasana with concave back o Baddha konasana o Supta baddha konasana o Virasana o Virasana cycle =

Urdhva bujangali virasana Adho mukha virasana

o Supta virasana o Matsyasana o Paschimottanasana o Maha mudra

What is an appropriate sequence for menstruation?

o Kurmasana o Malasana I o Upavista konasana o Bharadvajasana I o Urdhva prasarita padasana against the wall o Viloma I o Viloma II or Viloma V o Bramari reclining or seated o Savasana

•

Name and define the major systems of the body.

Name and define the major systems of the body. • 5 organs of perception - jnanendriyas LoP at 8

o Ears o Nose o Tongue o Eyes o Skin

• 5 senses of action – karmendriyas LoP at 8 o Legs o Arms o Speech o Excretory o Reproductive organs

• 7 constituent elements of the body – dhatus - keep the body immune from infection and diseases. LoP at 8

o Chyle – rasa o Blood – rakta o Flesh – mamsa o Fat – medas o Bones – asthi o Marrow – majja o Semen – sukra (equivalent for women????)

• 3 humours of the body – dosas – when evenly balanced give perfect health. LoP at 8

o Wind – vata – breathing, movement, action, excretion, procreation, coordinates body parts, coordinates human faculties

o Bile – pitta – creates thirst and hunger, digests food and converts it to blood, keeps body temperature constant

o Phlegm – slesma – lubricates joints and muscles, helps heal wounds o Mala is waste matter and is to be excreted so as to maintain balance of

the humours • 5 Kosas – inter-penetrating and inter-dependent sheaths, which are subparts

of the 3 frames – sarira - enveloping the soul. LoP at 8-9 o Sthula sarira – gross frame

Annamaya kosa – anatomical sheath, sheath of nourishment o Suksma – the subtle frame

Name and define the major systems of the body.

Pranamaya kosa – physiological sheath – includes respiratory, circulatory, digestive, nervous, endocrine, excretory, and genital systems

Manomaya kosa – psychological sheath – affects awareness, feeling, and motivation not derived from subjective experience

Vijnanamaya kosa – intellectual sheath – affects reasoning and judgment derived through subjective experience

o Karana – casual frame Anandamaya kosa – spiritual sheath

• “The skin encloses all sheaths and bodies. It should be firm and sensitive to the slightest movement.” LoP at 9

• 5 types of prana-vayus - vital energy. LoP at 12-13 o Prana

“moves in the thoracic region and controls breathing.” “Activated by the inward breath.”

o Apana: “moves in the lower abdomen and controls the elimination of

urine, semen, and feces” “activated by the outward breath”

o Samana: “stokes the gastric fires, aiding digestion and maintaining the

harmonious functioning of the abdominal organs. It integrates the whole of the human gross body.”

o Udana:

“working through the throat (the pharynx and the larynx) controls the vocal chords and the intake of air and food”

“raises the energy from the lower spine to the brain” o Vyana:

“pervades the entire body, distributing the energy derived from food and breath through the arteries, veins, and nerves

“essential for the function of prana and apana as it is the medium for transferring energy from one to the other”

o “Where prana is there citta is focused. Citta is like a vehicle propelled by two powerful forces, prana and vasana (desires). When prana prevails, then the desires are controlled, the senses are held in check and the mind is stilled.” LoP at 13.

Name and define the major systems of the body.

o Pranayama “regulates all the sadhaka’s thoughts, desires and actions, gives poise and the tremendous will-power needed to become a master of oneself.” LoP at 14

o Pranayama consists of: LoP at 14 Puraka

• long, sustained subtle flow of inhalation • stimulates the system

Rechaka • long, sustained subtle flow of exhalation • throws out vitiated air and toxins

Kumbhaka: • retention of breath • distributes the energy throughout the body

o 3 Movements of Pranayama: the lungs and ribcage: dairghya: horizontal expansion aroha: vertical ascension visalata: circumferential extension

• The major systems of the body used in pranayama are: (LoP at 16-31): o Respiratory o Chest o Lungs and the bronchial tree o Spine o Breastbone o Skin o Diaphragm o Accessory muscles of the neck, especially sternomastoids and the

scalenus • 4 Stages of Pranayama (LoP at 16)

o arambha - commencement: interest awakened o ghata – intent endeavor: 5 kosas and 3 sariras are integrated o parichaya – intimate knowledge (of pranayama practices and self):

controls qualities (gunas) and realizes causes of his actions (karma) o nispatti – consummation: seeds of karma burnt out, emancipated by

knowledge of the Supreme Spirit • “In pranayama breathing can be made more efficient by changing its rate,

depth, and quality. … Better breathing means a better and healthier life.” LoP at 20.15.

Name and define the major systems of the body.

• “The brain is the instigator through which the respiration and the 3 mental functions of thought, will and consciousness are regulated.” LoP at 21.16

• 3 Parts of Breathing Cycle LoP at 21.17 o 1. Inhalation: active expansion of the chest filling lungs with fresh air o 2. Exhalation: passive recoil of the chest to empty lungs o 3. Retention: pause at end of inhalation or exhalation.

• “Prolonged holding of breath slows heart rate increased rest to heart muscle.” LoP at 21.17

• 4 Types of Respiration LoP at 21.18 o 1. High or clavicular: muscles in the neck activate the top parts of the

lungs o 2. Intercostal or midbreathing: only central parts of the lungs are

activated o 3. Low or diaphragmatic: lower portions of lunch are activated o 4. Total or pranayamic: entire lungs used to full capacity

• “In pranayamic inspiration, diaphragmatic contraction is delayed until after conscious contraction of the muscles of the anterior and lateral abdominal wall.. These muscles are diagonally connected to the ribcage above and the pelvis below.” LoP at 23.

• First direct awareness to move the lower anterior abdominal wall just above the pelvis towards the spine and against the diaphragm as if massaging from the skin to the muscles and muscles to the inner organs. LoP at 25.20.

• The diaphragm and the 11 pairs of internal and external intercostal muscles, including the muscles joining the 12th rib to the pelvis and the 1st to the cervical spine, control expansion and contraction of the chest. LoP at 26.22

• The right lung has 3 lobes and is larger than the left lung, which has 2 lobes. The liver sits under the right lobe. The stomach and spleen sit under the left lobe. LoP at 27-28.

• The air in the alveoli of the lungs contains more oxygen and less carbon dioxide than the blood passing through the capillaries in the lungs. LoP at 29.29

• Keep the top and bottom of the breastbone perpendicular to the floor. Use it to lift the side ribs sideways and upwards to create maximum expansion. LoP at 30.31

• Keep the interior intercostal muscles at the back firm so the skin at the back coordinates with the intercostal muscles to keep breathing full. LoP at 30.32

• “Adjust and stretch the skin of the torso to create maximum response from the intercostal muscles to aid the respiratory process.” LoP at 30.33

Name and define the major systems of the body.

• “Expand the rib-cage from the inner frame outwards to stretch the intercostal muscles.” LoP at 30.34

• “If the skin over the centers of the breastbone can move vertically up and down and expand from side to side circumferentially, it shows the lungs are being filled to maximum capacity. LoP at 31.38

• A human being is made up of 25 components, all permeated by sattva, rajas, tams (light, action, stability): (Gem at 61)

o Purusa or jivatma – individual soul o Prakrti or avyakta – natyre or unevolved matter o Buddhi or Mahat – intellect o Ahamkara – Ego o 5 Tanmatra – 5 subtle elements: smell, taste, sight, sound, touch o 5 Mahabhuta – 5 gross elements: earth, water, fire, air, ether o 5 Jnanendriya – 5 organs of sense: nose, tongue, eyes, ears, skin o 5 Karmendriya – 5 organs of action: hands, feet, organs of speech,

generation, and excretion o Manas – mind

• Ayurveda says the body consists of 3 fundamental elements: dosa, dhatu, and mala (humours, essential ingredients, waste):

o 3 dosa: wind, bile, phlegm o 7 dhatu: juice, blood, flesh, fat, bones, marrow, semen o 3 mala: feces, urine, sweat

• Air, food, liquids, dhatus, malas pass through 13 types of tubular channels called srotas.

• Srotas + dhatus correspond partly to systems of modern anatomy. • 6 MAJOR REGIONS OF THE BODY Gem at 63 to 64

o Gross body: head, trunk, arms, upper extremities, lower extremities Externally visible on the head: eyes, ears, nose, mouth, chin,

cheeks, temples, forehead, crown. Inside head: brain

o Upper or thoracic: shoulders to the thoracic diaphragm and contains the chest area with breasts in front and heart and lungs within. Back is called DORSAL area.

o Middle or abdominal: thoracic to pelvic diaphragm. Contains stomach and digestive organs. Navel is the center. Back is lumbar and sacral areas.

o Lower trunk: pelvic diaphragm to pubis. Contains generative and excretory organs. Buttocks are behind.

Name and define the major systems of the body.

o Upper limbs / arms: armpit, upper arm, elbow joint, lower arm or forearm, wrist, palm, thumb, fore or index finger, middle finger, ring finger, little finger.

o Lower limbs / legs: groin, thigh, knee, kneecap, shin, calf, ankle, foot, heel, sole, arch, 5 toes

• 9 MAJOR SYSTEMS OF THE BODY Gem at 64-70 o Skeletal: 213 bones joined by ligaments, plus cartilage

Provides a framework for the body Provides levers for the muscles to move Protects delicate organs, such as brain, lungs Contains the marrow which manufactures blood cells Stores calcium and phosphorus

o Muscular: 500 main + 1000s more microscopic. Fleshy tissue which contracts and expands. Responsible for all physical movement and motion

Voluntary Involuntary

o Respiratory: all organs connected with breathing: nose, pharynx/throat, larynx/voice box, windpipe, bronchii, lungs. Supply oxygen to blood and remove waste matter.

o Digestive: mouth, salivary glands, food pipe/esophagus, stomach, intestines, liver, pancreas.

3 Processes Food Becomes Body • digestion: food softened and broken down • absorption: food carried through body by the blood • assimilation: food united with tissue for growth and

repair Undigested food is excreted as feces.

o Circulatory: Controlled by the heart. Keeps blood in motion. Heart blood arteries capillaries body/cells heart lungs to oxygenate and throw off carbon dioxide heart repeat.

o Excretory: kidneys, large intestines, skin, lungs, liver. Waste excreted as perspiration, urine, feces.

o Nervous Central: brain, encased by skull, and spinal cord. Nerves radiate

to every part of the body and called peripheral nervous system. Capable of independent action.

Visceral or autonomic: functions necessary for life Somatic: adapts the body to external conditions

Name and define the major systems of the body.

o Endocrine: glands which discharge hormones directly into the blood stream.

Pituitary • Posterior lobe: stimulates muscular contraction in the

uterus and regulates water balance • Anterior love: stimulates growth, development of sex,

secretion of milg, and controls the other endocrine glands Thyroid: regulates general nutrition in the body Parathyroid: controls absorption of limesalt by bones and other

tissues Pancreas: adapts sugary goods for incorporation in muscles and

other tissues requiring sugars Ovaries / Testicles: produce reproductive cess and secrete

substances which have general effect upon other tisses Supra-renal / Adrenal: secrete adrenaline which diminishes

muscle fatigue and raises the metabolic rate o Reproductive: vagina, breasts, uterus, fallopian tuves, ovaries

• See tracing, Figure 1 – External Organs, Gem. • Respiratory System: - see tracings, Figures 1 to 13 and pages 16 to 26, LoP. • Nadis carry substances throughout all body levels. LoP at 32.1. There are 5.9

billion. LoP at 36.17. • All nadis originate from 1 of 2 centers: kandasthana, a little below the navel,

or the heart. LoP at 32.3. • The 3 nadis that are most vital are the susumna, ida, and pingala.

o Susumna runs through the center of the spine, is split at the root, and terminates at the crown of the head in the 1000 petal lotus – sahasrara, which is the seat of fire – agni / kundalini. Sound incarnate. LoP at 32.6

o Ida – left / moon o Pingala – right / sun

• Main Chakras: LoP at 38-39 o Muladhara: pelvis above anus o Svadhisthana: above organs of generation

These 2 are the foundations of the pranamaya kosa, the physiological body.

o Manipuraka: navel o [Surya: sun & Manas: mind: between navel & heart]

Surya = Solar plexus. Keep sabdominal organs healthy and increases the lifespan.

Name and define the major systems of the body.

Manas = seat of emotion, igniting imagination and creativity. Can be stabilized by retention of breath.

o Anahata: heart Element of air (vayu) and touch Manas + anahata = psychological body, manomaya kosa.

Together strengthen the heart, develop adoration bhakti and jnana knowledge. Free one from sensual pleasures and make her follow the path of spirituality.

o Visuddhi – pharyngeal / throat, base of neck. Element of ether akasa. Intellectual body vijnanamaya kosa.

Power of understanding increases, becomes intellectually alert, speech distinct, clear, fluent.

o Ajna: between eyebrows / 3rd eye o [Soma: moon in the center of the brain] o [Lalata: top of the forehead] o Sahasrara: 1000 petal lotus in the brain

• 3 Bandhas LoY at 436-438 o Jalandhara o Uddiyana o Mula

What are the name, shape, and location of each of the major bones of the body?

What are the name, shape, and location of each of the major bones of the

body?

• See Figure 2, Gem at 65. 22 bones identified.

What are the major superficial muscles of the body?

What are the major superficial muscles of the body?

What are the Yoga Sutras of Patanjali, II.29 to II.48?

What are the Yoga Sutras of Patanjali, II.29 to II.48 (Sanskrit transliteration)?

II.29 yama niyama asana pranayama pratyahara dharana dhyana samadhyayah astau angani.

II.30 ahimsa satya asteya brahmacharya aparigraha yamah

II.31 jati desa kala samaya anavacinnah sarvabhaumah mahavratam

II.32 sauca santosa tapah svadhyaya Isvarapranidhanani niyamah

II.33 vitarkabadhane pratipaksabhavanam

II.34 vitarkah himsadayah krta karita anumoditah lobha krodha moha purvakah mrdu Madhya adhimatrah duhka ajnana anantaphalah iti pratipaksabhavanam

II.35 ahimsa pratisthayam tatsannidhau vairatyagah

II.36 satya pratisthayam kriyaphalasrayatvam

II.37 asteya pratisthayam sarvaratnopathanam

II.38 brahmacaryahpratisthayam viryalabah

II.39 aparigrahasthairye janmakathamta sambodhah

II.40

II.41

II.42

II.43

II.44

II.45

II.46

II.47

II.48

What are the Yoga Sutras of Patanjali, II.29 to II.48?

What are the Yoga Sutras of Patanjali, II.29 to II.48?

What are the Yoga Sutras of Patanjali, II.29 to II.48 (English)?

II.29 social rules; self rules; asana; pranayama; withdrawal of senses; concentration; meditation; oneness; are the eight limbs of yoga

II.30 love, truth, taking only what belongs to you, sexual self-management, taking only what is needed, are the social rules (yamas).

II.31 status, place, time, circumstance, do not limit the great/primary/first obligation (yamas).

II.32 cleanliness, contentment, burning desire, self-study, surrender to God, are the self rules – established observance

II.33 wrongness obstacle contrary promote

II.34 wrongness harm and so on direct caused permitted greed anger delusion/infatuation caused mild moderate intense bad space ignorance endless fruit thus contrary promote

II.35 love firmly established in presence hostility gone

II.36 truth firmly established action results depend

II.37 non-stealing firmly established all precious is/arrives

II.38 sexual self-management firmly established virility/potency gained

II.39 non-grasping steady birth etiology known

II.40

II.41

II.42

II.43

II.44

II.45

II.46

II.47

What are the Yoga Sutras of Patanjali, II.29 to II.48? II.48