YOGA

a Brief Introduction
by Gudrun Dreher
 Yoga
the Old-New Way
to World Peace
According to Yoga Philosophy
realityisunchangingandunmoving
theworldasweperceiveitwithitsperpetual
uxisthereforeanillusion(maya)
originally,therewasonlyoneSELF:
undierentiatedenergy,innite,unchanging,
formless
then:processofdierentiationoccurs:
>splitbetweensubject&objector
individualselfanduniversalSELF
The Aim of Yoga
toseethoughtheillusion(maya)andperceive
thetruerealitytherealitythatisunchanging
andunmoving
toreestablishtheoriginalunionbetweenthe
individualandtheuniversalSELF
=>
thiscanbeachievedinastateof
enlightenment
itwillbringliberationfromallpainand
suering
andthereforeleadtolastinghappiness
The 4 Paths of Yoga
KarmaYoga BhaktiYoga JnanaYoga RajaYoga

Yogaof Yogaof Yogaof Yogaof

Action Devotion Wisdom Physical&
Mental
Control
 The 8 Limbs of Yoga

Yama:ethicalconducttowardsothers
Niyama:ethicalconducttowardsself
Asanas:Yogaposes
>aim:tocontrolthebody
Pranayama:breathingexercises
>aim:tocontrolthemind
Pratyahara:withdrawingonesattentionfromthebody
anditssenses
Dharana:concentrationofthemind
Dhyana:meditation
Samadhi:uninterruptedcontemplationofreality
Anatomy of the Human Body
in Yoga Philosophy
The 3 Bodies
Physicalbody:
foodsheath
Astralbody:
pranicsheath>sensations
mentalsheath>thoughts&emotions
intellectualsheath>decisionmaking
=residenceoftheego
Causalbody:
blisssheath>seedbody
The System of Chakras & Nadis
7chakras

72,000nadis
3mainnadis:
*ida
*pingala
*shushuma
Health Benefits of Yoga

goodhealthrequiresthefreeowof
prana(lifeforce)inthenadisand
theproperbalanceofall7chakras
regularpracticeofmeditation,
pranayama(breathingexercises)and
asanas(Yogaposes)helpstobalance,
realignandcleansethechakrasaswell
asthenadis
Health Benefits of Yoga - cont.
thepracticeofyogahasshowntodecreasestress
levels,tolowerbloodpressure,andtoslowdownthe
rateofaging
thevariousYogaasanasexercisetheentirebody
Yogaasanasandpranayamahelptoremovephysical
andcellularwaste,toimprovemuscletone,andto
protect,strengthenandrepairjointsandligaments
theregularpracticeofYoga(asanas,pranayama,
meditation)increasesmental,emotional,andspiritual
clarityandwellbeingandimprovesfocus,discipline,
balance,intuition,imagination,creativity,and
understanding
The Om Sign
A Typical YOGA Session Includes*

1. Pranayama=BreathingExercises
2. Meditation
3. Asanas=Poses
4. Pranayama=BreathingExercises
5. Relaxation
6. Meditation
*PleaseNote:
thefollowingsessionwasinspiredbytheclassesand
seminarsthatmyYogaTeacher,SenseiWilliamDaniel,
taughtonHaidaGwaiibetween2005and2007
Pranayama - Breathing Exercises
SlowBreathing:
in:out=1:2
in:hold:out=1:4:2

Kapalabhathi(makestheheadshinebreathing)
cleansingbreath:partofkriyas(=puricationexercises)

AnulomaVilomaPranayama(alternatenostrilbreathing)
rightpingala:sunbreath
leftida:moonbreath
Meditation -> Ways In
FocusonBreath
Concentration
Visualization
GuidedMeditation
Movement
Mantra:
repetitionofsounds,oftenseedsyllables,tofocusandrelaxthe
mind
Yantra:
visualtoolsthatareeitherusedascentering
devicesorassymboliccompositionsofenergy
patterns
Examples of Mantras
Soham
OmNamahShivayah
Om
Iam
ChakraSeedSyllables:
Om,Sham,Ham,Yam,Ram,Vam,Lam
e.g.OmYamNamaha
Examples of Yantras
Sequence of Asanas - Part 1
SuryaNamaskar=SunSalutation(4x)
1salutationpose:exhale
2raisedarmspose:inhale
3handstofeetpose:exhale
4equestrianpose(onelegback):inhale
5plank:holdbreath
6eightlimbspose:exhale
7cobrapose:inhale
8downwarddogpose:exhale
9equestrianpose(onelegforward):inhale
10handstofeetpose:exhale
11raisedarmspose:inhale
12mountainpose(armsdown):exhale
Sequence of Asanas - Part 2
Bhujangasan=CobraPose(3x)
>relaxinCrocodilePose
Salabhasan=LocustPose(4x)
>relaxinCrocodilePose
Dhanurasan=BowPose(3x)
>relaxinSavasana=CorpsePose
Pavanamuktasan=HeadtoKneePose(4x)
>relaxinSavasana=CorpsePose
Paschimottanasan=SittingForwardBendPose(4x)
>relaxinSavasana=CorpsePose
ParivrttaTrikonasan=ReverseRrianglePose(6x)
>relaxinTadasana=MountainPose
Vrikshaasan=TreePose(2x)
>relaxinTadasana=MountainPose
Sequence of Asanas - Part 3
Udyanabhanda=StomachPullIn(3x)

Sarvangasan=ShoulderStand[allpartspose](1x)
>relaxinSavasana=CorpsePose
Halasan=PloughPose(1x)
>relaxinSavasana=CorpsePose
Matsyasan=FishPose(1x)
>relaxinSavasana=CorpsePose

Chakrasan=HalfWheelPose(1x)
>relaxinSavasana=CorpsePose

Matsyendrasana=SpinalTwistPose(2x)
>relaxinStaose

Ushtrasan=CamelPose(1x)
>relaxinBalasana=ChildsPose

Savasana=CorpsePose(1x)
Yoga Asanas - Images
THE BEST WAY TO UNDERSTND
WHAT YOGA IS:

TRY IT OUT YOURSEFL!

Thank You!
Gudrun Dreher - 2006/2012
Thousand Thanks to my Yoga Teacher -
Sensei William Daniel - for Teaching me!
Images Used in this Presentation
p.1:ImageofLotusFlowerfrom:
http://commons.wikimedia.org/wiki/File:Sacred_lotus_Nelumbo_nucifera.jpg
p.2:ImagesofPeace:
ImageTopfrom:http://www.ickr.com/photos/snapies/3934856469/
ImageRightfrom:
http://www.freedigitalphotos.net/images/Teamwork_g404Multiracial_Kids_Holding_Hands_p43355.html
p.8:ImageofHumanBodywithChakrasfrom:
http://www.rickrichards.com/Chakras.htm
p.10:ImageofHumanBodywithChakras&Nadisfrom:
http://mysticrebels.com/kundalini.htm
p.13:ImageofOmSymbolfrom:
http://wiki.whitewolf.com/camwiki/images/1/11/Om_symbol.jpg
p.18:ImagesofYantras:
ImageLeftfrom:http://commons.wikimedia.org/wiki/File:Madhubani_Mahavidyas.jpg
ImageMiddlefrom:http://commons.wikimedia.org/wiki/File:Dhumavati_yantra_color.jpg
ImageRightfrom:http://www.ickr.com/photos/arjuna/267145206/
p.21:ImageofYogaAsanasfrom:
http://www.matyoga.com/wpcontent/uploads/2011/09/YogaPosturesAsanas.jpg
For Further Information
YogaIntroduction:
http://www.youtube.com/watch?v=1e77exc7ukI
http://www.sivananda.eu/en/sivanandayoga.html

YogaAnatomy:
http://www.rickrichards.com/Chakras.htm
http://ramakrishnanandayoga.com/1003/astralbodynadiskoshas/

YogaAsanas:
http://www.yogaage.com/modern/asanas.html
http://www.sivananda.eu/en/yogapostures.html

YogaPranayama:
http://www.youtube.com/watch?v=zjBgg32xjA
Meditation:
http://www.youtube.com/watch?v=Gx_lOv_9ijE
http://www.deepakchopra.com/video/view/69/live_meditation_with_deepak_chopra
http://www.youtube.com/watch?v=e0rSmxsVHPE&feature=related
http://www.youtube.com/watch?v=4TP2c0gLHH0
http://www.youtube.com/watch?v=fNruveUaeRg&feature=related
http://www.youtube.com/watch?v=bdPslr4GIw&feature=related
http://www.youtube.com/watch?v=RlCakXzJjOo&feature=related