Yog Sattva

DIFFERENCE BETWEEN YOGA ASANAS AND OTHER PHYSICAL EXERCISES


For most of us, exercise and yoga asanas are one and the same. Because we think that these are aimed to burn calories. And that has made yoga much popular all around the globe.
But yoga asanas and exercises are in fact not the same. Exercises are aimed at building your muscles and physical strength and endurance. Asanas on the other hand harmonize the body, breath and mind, thereby contributing to the overall health of the individual. According to Patanjali’s Yoga Sutra: ‘Sthiram, Sukham, Asanam’ which means ‘Asana is a body position and a state of being in which one can remain steady, calm and comfortable’. This is very different from physical exercise.
A lot of us are not sure about the difference between an asana and physical exercise and often wonder if one is better than the other. If you too are unsure, read on to find out. Here are some of the differences in a general sense:


• In the practice of asana, the oxygen consumption is reduced whereas in physical exercise the oxygen consumption is increased.
• In asana the respiration rate falls, whereas in exercise it increases. This is because physical exercises are generally done very quickly and with a lot of heavy breathing, therefore the respiratory system is forced to work much harder.
• While performing asanas, the body temperature drops whereas while exercising it tends to rise.
• In asana the body’s metabolic rate drops whereas with exercise it is seen to increase.
• Similarly, yoga decreases your basal metabolic rate (BMR) while exercises increase it. When performing asanas, your body is learning to use much less resources and be more efficient.
• In asana, the muscles receive minimum nutrition / oxygen and the organs receive more, whereas in physical exercise, it is the muscles that receive the most nutrition / oxygen.
• In asana the blood pressure, breath rate and heart rate decreases, whereas in exercise they increase as your heart is working harder.
• Asanas stimulate the parasympathetic nervous system, while exercise stimulates the sympathetic nervous system.
• In yoga, subcortical regions of brain dominate while in exercise cortical regions of brain dominate.
• Yoga asanas are anabolic which conserve energy while exercise is catabolic which is capable of breaking down the energy.
• Yoga asanas doesn’t burn as much calories as exercises. Thus, a regular yoga practitioner’s body requires lesser food than a person who indulges in more physical exercise.
• Exercises can build up toxins in the body, while yoga asanas help in eliminating toxins.
• Yoga is non-competitive, process-oriented while exercise is commonly competitive, goal oriented.
• Physical exercise tends to over work the joints and can often lead to rheumatism and stiffness later on in life. The opposite in the case with asana.
• Asanas can increase flexibility but physical exercise may or may not increase flexibility.
• Asanas usually have a relaxing and meditative effect on the body. Physical exercises emphasize on violent physical movements which produce large quantities of lactic acid causing fatigue to the body.
• Asanas work on the internal organs and glands along with the muscles as opposed to ordinary exercises that work on superficial body parts.
• The effect of yoga goes beyond the body. Asanas improve memory and concentration whereas physical exercises focus on physical strength. Yoga prevents as well as alleviates health problems.
• Unlike most exercises, asanas are done slowly, with relaxation and awareness which also encourages co-ordination between the body systems and the mind.
• Asana develops inner awareness, but the same is not necessarily the case with exercise.



Yoga and exercise both involve bodily movements helpful to maintain the health of a person. However, bodily movements of yoga and exercise are distinct from each other.

Finally, one has to understand that yoga asanas were developed as part of spiritual science. The goal of yoga is primarily spiritual. Health and other benefits are secondary, though today most practitioners take to yoga for its physical and mental benefits. Yoga improves awareness in all our activities. Asanas are a prerequisite for the higher practices of pranayama, meditation and samadhi.

SATTVIC FOOD, RAJASIC FOOD AND TAMASIC FOOD



The food we eat not only nourishes our body but also affects our mind and emotions. With proper attention to diet, it is possible to balance not only physical health but also our emotional health. According to Ayurveda, the nature is composed of three qualities called as Gunas. The Trigunas or the three qualities are Sattva (tranquil energy), Rajas (active energy) and Tamas (laziness and dullness).

Like all things in the universe, the food we eat also has one or more of these qualities that affect our mind, body and soul. Therefore, what we eat is important for our overall health.



SATTVIC FOOD

Sattvic food is the purest form of food. It is aimed at calming the mind, rejuvenating the body, and inspiring the heart.
Sattvic food is fresh, natural and lightly seasoned. It is unprocessed or very less processed food. It is neither too sweet nor salty or spicy. It is a wholesome meal which consists of nourishing carbohydrates, proteins, fats, fibre, vitamins and minerals.

Sattvic food is pure vegetarian food and includes whole grains and legumes, fresh fruits and vegetables, sprouts, nuts, seeds honey, herbs, milk and dairy products which are free from animal rennet.





Effects of eating Sattvic food:

• Promotes whole, nutrient-dense foods that are soothing and non-stimulating
• Reduces chronic disease risks
• Strengthens our immunity
• Promotes weight loss / maintains a healthy weight
• Promoted longevity
• Provides physical and mental strength
• Good for digestion, person feels light after eating sattvic food and does not feel lethargic
• Cleanses and detoxifies the body
• Prevents fatigue and improves sleep quality
• Promotes positivity, joy and happiness



RAJASIC FOOD

Rajasic foods are very hot or spicy, bitter, dry or salty. Excess flavouring of salt and spices is given to food to make it tastier.

Rajasic food includes canned food such as fruits, beans or vegetables that are sweetened or salted, fish and meat that are spicy, sharp spices like salt, pepper, garlic, onion, ginger, etc., stimulants such as coffee, tea, sugar, cola, chocolates etc. Even bottled fruit juices and fermented foods are Rajasic in nature. All tempting foods come under the category of Rajasic food. Too much of Rajasic diet can overstimulate the mind and body and push us towards an imbalanced life.



Effects of eating Rajasic food:
• Overexcites the mind and body
• Leads to hyperactivity
• Causes overexertion of the body and thus drains energy
• Causes stress and anxiety
• Causes feelings of anger and competitiveness
• Can lead to poor digestion and health



TAMASIC FOOD

Tamasic foods are over-processed, no longer fresh and are difficult to digest.

Tamasic food includes fast food, processed food, deep fried foods, foods preserved with salt or vinegar, preserved meat, fish, poultry, eggs, any kind of stale food, alcohol, ci******es and drugs. Even a sattvic food can become tamasic when it is processed, old or fried. Frozen food, smoked food or microwaved food is also tamasic.

Foods that are prepared unconsciously or with the distracted mind are Tamasic in nature. Also, if the person preparing the food is angry or is in a negative mood while cooking it, then that food is also considered as a Tamasic food. Such kind of food is harmful for the mind and body.



Effects of eating Tamasic food:
• Takes very long to digest
• Can lead to depression, laziness, excessive eating, drinking, sleeping and excessive desire for s*x.
• Causes irritability and cravings
• Person becomes careless and unaware of themselves and others
• Tamasic people lack the motivation or require more efforts to complete their task or work.
• Brings stagnation in thinking
• Causes intense mood swings
• Can lead to obesity, diabetes, heart, liver disease, etc
• Reduces life span


How To Balance Your Sattvic, Rajasic and Tamasic diet?

All three qualities, that is, Sattva, Rajas, and Tamas are necessary for survival to have a balanced life. But it’s very important for the base of our diet to be Sattvic. As mentioned above, the majority of diet should consist of fresh or freshly prepared grains, vegetables, fruits, nuts, seeds, beans, milk, ghee, cold pressed oils and natural sweeteners like honey and jaggery.

We need just a small amount of Rajasic foods to stimulate creativity and for active outward motion. Tamasic food can be helpful when an excess of Rajas is present to bring the stability. If the mind is hyper and ungrounded, some tamasic food can be eaten to promote stability.

Making a change in our food habits is not always an easy task. But remember that, “A healthy mind has a healthy body” so it is very important to select the right diet for overall wellbeing. Start with small steps initially and after some time, you will effortlessly make healthier choices.

SHATKRIYAS – THE SIX PURIFICATION PROCESSES


The yogic kriyas are the first and fore most important practices in Hatha yoga. They are said to cleanse the body internally. These kriyas or cleansing practices are six in number hence called shat-karmas (six-actions). These Shatkriyas or Shatkarmas are the foundation of asanas and meditative practices of Hatha Yoga. They have been outlined by Swami Svatmarama in the Hatha Yoga Pradipika and have also been mentioned in the Gheranda Samhita by Sage Gheranda.




1. DHOUTI

Dhouti is aimed at cleaning the mouth, throat and stomach. There are three types of dhouti; jala dhouti, vastra dhouti and danda dhouti. In jala dhouti, lukewarm salt water is ingested in large volumes and then vomited. In vastra dhouti, a long cloth is swallowed and once it has soaked up the digestive fluids, it is pulled back out. In danda dhouti a rubber tube called ‘danda’ is used. In this technique, one has to drink saline water and take it out through the danda which is pushed into the stomach.

Dhouti practices are highly useful for gastric trouble, acidity etc. It is good for asthma. This kriya activates the digestive fire and helps to have a good appetite. Dhouti is also helpful in enhancing renal functions and eliminating worm from the liver. Obese people with a loose stomach and poor phlegm benefit greatly from this kriya.






2. BASTI

Basti is yogic e***a. It is basically a colonic irrigation. It involves drawing water into the lower intestine via the a**s and then expelling it. This aims to cleanse the lower part of the colon up to the sphincter. It is highly advantageous for curing urinary disorders, digestive flaws, treating irregular bowels, and eliminating diseases like flatulence, bile, etc. This practice should be done on an empty stomach in the early morning.





3. NETI

This practice involves cleaning up the nasal passages as well as the throat. It can be done in the form of jala neti, where lukewarm water and salt is used to make a gentle saline solution. This solution is then poured into one nostril and is taken out through the other. It is important to get all the water out afterwards by doing kapalabhati and turning the head from side to side as you exhale. A few times a week is usually enough but it’s perfectly fine to do every day, especially if you live in a polluted city or in a dry winter climate.

A variation is sutra neti, where a fine thread is taken inside one nostril and then pulled out of the mouth through the throat. Other netis are done with milk (dugdha neti) or ghee (ghritha neti). Neti is a pre-requisite for cleaning up the respiratory passages for the proper practice of pranayama.




4. NAULI

Nauli, a self-administered abdominal massage, using only the muscles of the abdominal wall. The practitioner stands with the feet about hip width apart, hands on knees, and body at about a 45-degree angle. The core is rotated internally by moving the abdominal muscles alternately in a clock-wise, then in a counter clock-wise direction. The practice of Agnisara kriya and Uddiyana bandha are the preparatory practices for doing the Nauli.

Nauli will be helpful in removing the digestive ailments. It is very useful in curing constipation. It reduces obesity in the stomach region. The function of liver, spleen and other glands are activated by nauli. It also increases appetite. The people who are having high blood pressure, active ulcers or hernia complaints should not practice nauli.




5. TRATAKA

This kriya is useful for cleansing and strengthening the eyes. The eyes are focused usually on a small object or the flame of a candle in a dark room, without blinking, until they water. Then one has to close the eyes and imagine the flame or the object between their eyebrows. One can also gaze at the tip of the nose or towards the third eye. Make the movement slow and without strain. Trataka improves the eyesight, promotes good concentration and will power.




6. KAPALABHATI

In kapalabhati the breath is pumped out in rapid, short blasts followed by passive inhales from the release of the abdomen and diaphragm. It is a breathing technique for purifying the frontal region of the brain. Kapalabhati cleanses the respiratory system and the nasal passage and removes the spasm in bronchial tubes. Carbon dioxide is eliminated on a large scale and impurities of the blood are thrown out. It should not be done after meals or when there is stomach pain.






Practicing any of these Shatkriyas needs expertise, so it’s mandatory to have theoretical as well as practical knowledge about it. Hence, it’s advised for a beginner to do these kriyas under the supervision of an expert guide.

The Shatkriyas when practised properly, remove gross impurities, cure a range of diseases, and prepare the body for pranayama. They have manifold, wondrous results and are held in high esteem by eminent yogis.

BHAVAS – THE FUNDAMENTAL ATTITUDES OF BUDDHI

The ultimate goal of yoga is to unite the mind, body and soul and become ‘one’ with the universal mind. Yoga includes practising various postures which are called as asanas. But asanas help your body only to a limited extent. However, by adding the right emotions and feelings to the asanas, one can achieve better results. These emotions or feelings can be incorporated by Bhavas. Bhavas are the traits of Buddhi (intellect) and literally mean feelings or attitude. These bhavas and their application in yoga come from Samkhya philosophy. They are eight in number out of which four are considered virtuous and the other four are non-virtuous.
The virtuous traits are –
1. Dharma – Virtue
2. Jnana – Wisdom
3. Vairagya – Detachment
4. Aishwarya – Strength

The non-virtuous traits are –
1. Adharma – Vice
2. Ajnana – Ignorance
3. Raga – Attachment
4. Anaishwarya - Weakness

The practice of Dharma, Jnana, Vairagya and Aishwarya aid self-development and a pragmatic evolution of our character, whereas the negative bhavas abrogate the favourable outcomes leading to turmoil.





DHARMA BHAVA

Dharma means duty, and Dharma bhava helps you realize your priorities, giving your practice a deeper meaning.
Setting priorities in life and acting accordingly is needed to fulfil the duty towards one-self and humanity on a larger scale. Yoga is also believed to outline a hierarchy of duties; one's first duty is to self, then family and friends, place of work, society and finally, humanity in general.
One must concentrate on his practice and consider it as a valuable addition to his life. Realizing its importance and the difference it makes, helps to experience discipline and duty which is nothing but experiencing Dharma bhava within yourself. This attitude is used while practicing meditative postures like sukhasana, padmasana and stitha prarthanasana.





JNANA BHAVA

Jnana refers to attitude of knowledge and awareness. It begins with awareness about self, at all levels- physical, mental, emotional and spiritual. It means that we need to direct our attention to what exactly happens in our body while performing asanas – where are we feeling the stretch? are we comfortable in the position that we’re holding? is our breathing fine? First, we need to start asking ourselves these questions consciously and with practice we will be able to improve ourselves. Going into the depths, questioning, understanding and analysing the experience gives us exactly what we’re seeking. This knowledge is only possible when our mind is steady and concentrated, which helps us to attain spiritual development.
Jnana bhava is best when practiced with pranayamas and also with asanas which include a lot of work with extremities like ekpadasana, trikonasana, vakrasana, utkatasana and many others.





VAIRAGYA BHAVA

Vairagya bhava refers to detachment and letting go. It means shaking off the unwanted attachments, feelings and fear from your mind, which impacts priorities in your daily routine. Your mind gets lighter with the cleansing of this baggage, and it becomes calm and steady. A relaxed mind makes you think clearer and helps you to focus on your duty towards your practice.
This attitude helps us to accept the things that we cannot change and move past them by looking upon them as a learning experience. Vairagya bhava is felt the most in forward bending postures like paschimottanasana, yoga mudra, etc and relaxation postures like shavasana, nishpanda bhava, etc.





AISHWARYA BHAVA

Aishwarya bhava is obtained when Dharma, Jnana and Vairagya bhavas are practised. It helps us to develop confidence, strength and determination within ourself, while staying humble. With the attainment of this bhava, the energy levels increase, boosting the positivity in our life.
The kriyas and all yoga asanas involving backward bending of the spine like bhujangasana aid in achieving Aishwarya bhava.





Yoga practice inculcates all these elements entwined within to make it a wholesome practice. When the bhavas are inculcated into the physical practices, the mind works in collaboration with the body to give a holistic and intense experience, more than when a technique is practised in isolation making it nothing but an acrobatic workout.

These Bhavas when practised in the right manner can help in achieving higher levels of spirituality, following strict discipline and order in life. The paths of Bhavas lead to the ultimate goal of 'moksha' in the Indian Yogic philosophy. Hence, practising the four bhavas with asanas has an enhanced impact and can help to achieve states of higher consciousness.

BADHAKA TATTVA AND SADHAKA TATTVA – CAUSES OF FAILURE AND SUCCESS IN HATHA YOGA PRACTICE

In Hatha yoga, the sadhaka and badhaka tattva lay out specific sets of rules to advance your yoga practice. Basically, they tell us how to be successful (sadhaka) or how to fail (badhaka) in your yoga path.

BADHAKA TATTVA

Badhaka roughly translates to harm. Tattva refers to the principles of living a certain way. Hathayoga Pradipika, chapter one, shloka 15, lists 6 factors which cause failure to a yoga aspirant.

1. Atyahara (over eating)
Overeating is consuming food in excess which leads to weight gain and obesity. When body is over loaded with food it becomes sluggish and the mind becomes dull. As yoga prepares the mind and body, overeating literally weighs you down. Over a period of time, toxins build up in the body and due to this, physical and mental system is blocked. Thus, tamas guna increases which will prevent the sadhaka in performing his practise. Following Mitahara is important for a yoga student.

2. Prayasa (over exertion)
Hustle. Go for it. You’ve heard it before, but over exerting yourself can lead to physical injury and mental exhaustion.
Prayas is the exertion done with a goal to achieve. Hard physical labor or intense mental work taxes the energy system causing imbalance. Hard labours leads to more energy expenditure and then the body requires to make up the lost energy leading to poor concentration which hampers yogic practice. Even too much of travelling (Pravasa) can lead to depletion of energy. So, we should focus on balance, take rest whenever needed and keep working on our goals.

3. Prajalpa (excessive talking)
Prajalpa means prattle i.e. talk at length in a foolish or inconsequential way, gossip i.e. casual or unconstrained conversation about other people, typically involving details which are not confirmed as true, heedless or frivolous words i.e. words not having any serious purpose or value. Gossiping with people increases the activity of mind by activating thought process to keep on the conversation. By gossiping, one is not able to adhere to satya (truthfulness). Too much talking dissipates vital energy and wastes time which could be better spent on Sadhana. The yoga sadhaka should take out time for silence and reflection.

4. Niyamagraha (too much adhering to rules)
Niyamagraha is excessive insistence on following the rules. Rules exist to organize, protect and direct. Adhering to rules too much can lead to you not thinking with your own mind.
Swatmaram advices that sadhak should not adhere to strict rules and regulations as far as the social rituals and religious doctrines are concerned, but Guru’s instructions must be followed for spiritual progress. Sadhana is not dependent on social morals nor are its effects promoted by religious practices. Undue adhering to rules makes one narrow minded. Yoga is meant to expand the consciousness. One’s mind should be flexible and one should be able to adjust to circumstances. Observance of severe wows is nothing but torturing of body which again leads to loss of energy.

5. Janasanga (excessive public contact)
Too much of socialisation and interaction with people who have low morals can distract a sadhaka from his Sadhana. Janasanga boosts Raga (liking for an object) and Dvesha (dislike for an object) therefore creating bo***ge. Vairagya is freedom from Raga and Dvesha. Janasanga influences our mind by engaging into fulfillment of desires thus losing Vairagya bhava (feeling of detachment) and time for Abhyas (of spiritual practices).

6. Laulyam (fickle mindedness)
Laulyam means unsteadiness and inconstancy. Unsteadiness leads to an imbalanced body and mind. When there is inconsistency and irregularity in life, it leads to further imbalance causing Vikshepa (distractions of the mind). When there is physical, mental, emotional imbalance the energy is dispersed. The sadhaka should learn to focus and control his stream of thought.

So, all the above are the Badhak tattava i.e obstacles in the path of yoga. Therefore, one must try to develop habit of avoiding all these above-mentioned activities which are time consuming and energy depleting.


SADHAKA TATTVA

Sadhaka tattva are the habits that promote success in yoga. These are incorporated in Hathayoga Pradipika in chapter one, shloka 16.

1. Utsah (enthusiasm)
To succeed in Yoga, enthusiasm and positive attitude is absolutely essential. Constant inspiration and the ideal of attaining perfection generate energy and help maintaining regularity in practice. Enthusiasm helps a yogi to be disciplined in his practice.
2. Sahas (courage)

Courage is essential for yoga practice. Starting any practice takes courage. Not being afraid of the challenges and facing them can hep a yogi to stay strong and determined on his path. Earlier, the courage of a yoga aspirant was often tested by his gurus. It has been observed that great achievements are possible only through being courageous in life.

3. Dhairya (patience)
Dhairya means perseverance. Results do not often happen quickly. It takes good old time and consistency. Thus, it is crucial to stay patient and enjoy the process.

4. Tattva Jnana (knowledge of principles)

For a sadhaka, it is important to understand the purpose and goals of his yoga practice. Having clarity and the right knowledge can help a sadhaka to advance his practice. This dyana or knowledge can be acquired by Gurukripa, by learning scriptures and by abhyas (practice). Knowledge of scriptures backed by self-practice helps in correct understanding.

5. Nischaya (determination)
Determination and unshakable faith is necessary for success. Without this approach, it becomes difficult to succeed. Instead of being deterred, one should be determined. Yoga aspirant should strengthen their resolve by applying yogic principles in their day-to-day life.

6. Janasanga Parityaga (avoid association with inappropriate people)
During the period of Sadhana, it useless to mix with people who have lower aspirations. At this stage if one shows least involvement among others, the inner knowledge grows. It is better to stay away from social interactions and negative influences which will hamper progress. Practising solitude is highly recommended.

The badhaka and sadhaka tattva ultimately helps a yoga aspirant to find balance in his mind, body and ultimately their yoga practice. Applying them can certainly benefit a sadhaka.