Two Views Of Yoga:
Adapted from 'A Sourcebook In Indian Philosophy'(1)
The word YOGA has become well known in the West, though its different meanings and its deeper significance and purpose are not well understood. For Patanjali (2nd century B.C.) the founder of the Yoga System and the author of the basic text, the Yoga Sutra, yoga is discrimination between subject and object, self or spirit (PURUSH) and nature (PRAKRITI), which means the establishment of the self in its purity. Yoga, according to Patanjali, is a methodical effort to attain perfection, through the control of the different elements of human nature, physical and psychical.
The main interest of Patanjali is not metaphysical theorizing, but the practical motive of indicating how salvation can be obtained by disciplined activity. . . .
The consciousness of self (PURUSH) reflected in mind-stuff (CHITTA) gives rise to the impression that it is the experiencer. CHITTA is really the spectacle of which self is by reflection the spectator. We have as many CHITTAs as there are selves. The ego is different from the self and is dependent on the experience of the world. The life of the ego is restless and unsatisfied, being subject as it is to the five afflictions of
1. ignorance or the mistaking of the non-eternal for the eternal,
2. the erroneous identification of oneself with the instruments of body and mind,
3. attachment to pleasant things,
4. aversion for unpleasant things, and
5. the instinctive love of life and the dread of death.
When the self is freed from CHITTA, it withdraws itself into its own pure nature.
The special feature of the Yoga System is its practical discipline, by which the suppression of mental states is brought about through the practice of spiritual exercises and the conquest of desire. The Yoga System gives us the eightfold method of
- abstention (YAM)
- observance (NIYAM)
- posture (AASAN)
- breath-control (PRAANAAYAAM)
- withdrawal of the senses (PRATYAAHAAR)
- fixed attention (DHAARANA)
- contemplation (DHYAAN)
- concentration (SAMAADHI)
The first two of these refer to the ethical prerequisites for the practice of yoga. We should practice nonviolence, truthfulness, honesty, continence, and non-acceptance of gifts.(2) We should observe purification (internal and external), contentment, austerity, and devotion to God. Posture is a physical aid to concentration. Breath-control aids serenity of mind. Abstraction of senses from their natural function helps us keep the mind still. These five steps are indirect or external means of yoga. In fixed attention we get the mind focused on a particular object. Contemplation or meditation leads to concentration. Yoga is identified with concentration (SAMAADHI), where the self regains its eternal and pure free status. This is the meaning of freedom or release or salvation in the Yoga System.
Footnotes:
1. Edited by S. Radhakrishnan and C. A. Moore, Princeton University Press, 1957, pages 453-454. This article is being reprinted from Jain Study Circular of April 1986.
2. These constitute conquest of desire (YAM). Compare these with the five vows of Jainism. Also note that stress caused by reckless pursuit of materialism can not be relieved through yoga and meditation without conquest of desires. - D. C. J.
Exercise And Relaxation(1)
(Yoga & Meditation)
Yoga and meditation are essentially exercise and relaxation. These help us maintain our physical and mental health. Sickness and stress constitute violence of self. We can minimize such violence by exercise and relaxation. A rational and scientific view of yoga and meditation is presented here.
Take Charge of Your Health
Here are some basic behavioral recommendations that will help you attain greater levels of wellness:
I. Exercise
Exercises such as brisk walking, jogging, swimming, cycling, are good for the heart and lungs. Include about 20 minutes of such exercises in your daily routine. Include vigorous activity such as gardening, washing your car, or raking leaves, in your weekly schedule.
Walk instead of using your car or public transportation when traveling short distances.
Learn the various components of fitness and include them in your exercise schedule.
II. Diet
Eat well-balanced meals; reduce portions of food, if you are overweight; eat slowly.
Reduce saturated fats, sugar and salt in your diet.
If you snack, eat only fresh fruits and vegetables.
Learn the caloric and nutritional value of foods.
III. Stress
We all respond to the events in our lives. When we place negative and stressful meaning to these events, we are surely stressed.
Family matters, illness, job changes, financial problems, marital problems, retirement, separation, and death of a loved one can be sources of stress. Different people, depending on their attitude, react differently to these situations. If we keep a rational outlook and accept that these are part of life, we will have milder stress.
When under stress, people experience increased heart and breathing rates, elevated muscle tension, increased blood pressure, and greater acid secretions in the stomach. Certain disease states and illnesses, such as coronary heart disease, stroke, tension headaches, hypertension, sleeplessness, anxiety, ulcers, and cancer, have been associated with prolonged stress. Illnesses associated with stress are often referred to as psychosomatic.
Stress can be managed in the following manner:
Avoid self-defeating statements; replace them with positive statements.
Discuss your problems with someone who is willing to listen and help.
Exercise regularly.
Schedule regular time for relaxation and fun.
Learn a relaxation technique such as deep breathing or imagery.
Exercise: It's as easy as A-B-C
Are you overworked? Exhausted at the end of the day? Irritable?
Been putting off things that you really enjoy because you are too tired? Have those extra pounds become permanent?
If you answered YES to any of the above questions, join the ranks of fellow Americans - victims of unhealthy lifestyle.
The REMEDY is as easy as A-B-C
Accept responsibility for what happens in your life.
The pounds are really yours - you ate them there!
Analyze your behavior - in other words, think about what you have been doing as well as what you haven't been doing.
Change those behaviors that are responsible for the extra pounds, the tiredness, or the irritability.
WARNING!!!
Do not try to change everything overnight. Select one goal and work toward your goal in a gradual fashion. Stated in other way, you cannot take off the 5 or 10 pounds in a week or maybe even two weeks. It took longer to gain them - so be reasonable, aim for one pound loss every ten or fourteen days.
HOW DO I DO IT?
Easy - take a walk.
Brisk walk is a great exercise that strengthens your heart and lungs.
To shed the extra pounds, reduce the tension, put the smile back on your face, just ease the exhaustion.
If you are 20 pounds or more overweight or if you have a medical restriction, walk 15 minutes at a comfortable pace everyday. Increase gradually to 30 minutes. Your aim is to cover about 2 miles in 30 minutes.
If you can already walk comfortably for 30 minutes, gradually increase it to 60 minutes.
Listen to your body for possible warning signals such as irregular heart beats, pain or pressure in chest, arms, or throat, extreme dizziness, or fainting. If any of these signs occur, stop exercising and check with your physician.
Simple Relaxation Exercises
Systematic relaxation has been demonstrated to be effective in reducing the physiological reactions associated with stress. Practicing systematic relaxation as a lifestyle activity can help develop an important carry-over effect. Stress responses will be lower even when a person is not actively doing the relaxation exercises. Therefore, those who practice relaxation will be less vulnerable to events leading to stress throughout the day.
Relaxation training can be self-administered by following some simple guidelines. A brief description of three relaxation techniques is given below. Relaxation should be practiced twice daily for 15 to 20 minutes. No single relaxation technique works for everyone. Find the technique which works best for you. You may wish to use a combination of techniques.
I. Deep Breathing
This technique uses breathing in order to relax. The stomach area (abdominal region) expands during inhalation and deflates during exhaling. No movement should be present in the chest, shoulders, head or other parts of the body.
Position: Lie on back, knees slightly bent, hands over navel (palms down).
Method: Breathe in and out through nose. Inhale 3-5 seconds and exhale fully. During exhaling, repeat internally phrases such as: I'm relaxed, I'm heavy, I'm sinking, I'm melting.(2)
Practice until deep breathing becomes rhythmic and effortless.
II. Progressive Muscular Relaxation
This relaxation technique involves tensing and relaxing the muscles of the body from feet to head. This technique is generally practiced lying down and face up, although the entire sequence can be done in any position throughout the day when one feels tense.
At each muscular site a contraction is held for 5-10 seconds, while relaxation segments are 30 seconds, before continuing to the next body part. Diaphragmatic breathing, explained above, should be paired with this technique - tensing during inhaling and relaxing during exhaling.
Directions and the progression of the body areas follow:
Feet and lower legs: Point your toes away from your chin (tense and inhale); point your toes toward your chin (relax and exhale).
Thighs: Lock your knees and stretch your legs straight (tense and inhale); relax and exhale.
Buttocks: Squeeze your seat muscles together tightly (tense and inhale); relax and exhale.
Abdominals: Tighten your stomach muscles so hard that you will be able to withstand a punch (tense and inhale); relax and exhale.
Chest and shoulders: Hug yourself as hard as you can. Squeeze as hard as you can (tense and inhale); relax and exhale.
Back and shoulders: Shrug your shoulders attempting to touch your ears. Push your shoulders down into the floor (tense and inhale); relax and exhale.
Upper arms, forearms and hands: Point your fingers, keeping palms open and spread, and try to touch the inner notch of your elbow. Make a very tight fist with each hand and try to press your fists into your shoulders (tense and inhale); relax and exhale.
Neck and face: Press your right ear to your right shoulder. Press your left ear to your left shoulder. Press your chin into your chest. Make your face muscles as tight as possible (tense and inhale); relax and exhale.
III. Imagery
This technique involves creating or imagining relaxing thoughts and images in one's mind. Any comfortable position will do with eyes closed. You are encouraged to create your own image or scene that is relaxing. For example, imagine yourself lying on a beach. . . . you can hear the thundering waves and cries of the gulls. The sun above is warming every muscle in your body - washing away all tensions and relaxing you from head to toe. The soft, continuous breeze rids your body of remaining tensions. Gulls glide effortlessly above; they are surrounded by bright blue skies. You are at ease, relaxed, quiet and calm.
The above depiction of yoga and meditation as exercise and relaxation is factual and scientific. It shows that we do not have to accept anything contrary to common sense to indulge in yoga and meditation. We do not have to be involved in mysticism, delusions and superstitions. There is nothing extraordinary, supernatural or superhuman in yoga and meditation. Also, we should avoid being concerned about the desirable and undesirable karma (PUNYA and PAAP) while performing yoga and meditation. Fear of unpleasant experiences and desire of material gains will also defeat the purpose of yoga and meditation.
During meditation, we Jains can think of the elements of Jainism - of the reality as depicted in the Jain scriptures. We can meditate about the revolutionary ideas taught by Bhagwaan Mahaveer and other TEERTHANKARs - the concepts of independence of each individual soul, of the non-interference of God in our lives. We can remind ourselves that Jainism teaches us to be realistic, consider success and failure, pain and pleasure, happiness and sorrow, as parts of worldly existence. We should think that in the light of the Jain theory of karma, we have control over our destiny.
- D.C.J.
Footnotes:
1. Adapted from the booklet "Wellness Notes" developed by the Department of Health and Physical Education, Gerontological Studies and Services of York College of the City University of New York.
This article is being reprinted from Jain Study Circular of July 1988.
2. We Jains can repeat words such as OM, ARAHANT, SIDDHA, etc. - D.C.J.