Unit 6 — Yoga

Many people think yoga means bending the body into difficult shapes. In fact yoga is an ancient Indian science of living in balance: balance between body, breath, mind and emotions, and between ourselves and the world. The Bhagavad Gita (2.48) puts it in three words: samatvaṁ yoga ucyate, 'evenness of mind is called yoga'. A balanced person stays steady in success and failure, praise and blame.

One simple way to begin is to keep the mind in the present moment, giving full attention to what is happening now, instead of worrying about the past or the future. This reduces stress, and it also makes us kinder, because we notice how others feel.

Where the teachings come from

• Patanjali's Yoga Sutras: the first systematic text of yoga, in four chapters (padas) of about 195 short sutras. It describes Ashtanga Yoga, the eight limbs: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.
• Hatha Pradipika by Swami Svatmarama: a practical text in four chapters on asana, the six cleansing practices (shatkarma), pranayama, mudra, bandha (energy locks made by holding certain muscles) and samadhi.
• Gheranda Samhita by Sage Gheranda: a seven-chapter practical guide that teaches Saptanga Yoga, a seven-step path from cleansing and postures to meditation and samadhi.
• Bhagavad Gita: eighteen chapters in which Shri Krishna explains the paths of yoga to Arjuna.
• Yoga Vasistha: Sage Vasistha's teaching to Shri Rama about understanding life and finding inner peace.

Together these texts show that yoga is a whole way of life: right conduct, healthy habits, postures, breathing and mental discipline.

How a class session runs. A school yoga session usually opens by sitting in Sukhasana with the spine upright, observing the breath in Chin Mudra, chanting Om and a prayer to Maharishi Patanjali, who is honoured for purifying the mind through yoga, speech through grammar and the body through Ayurveda. It closes with the peace prayer beginning sarve bhavantu sukhinaḥ, a wish that all beings be happy, healthy and free from suffering. In between come the practices of this unit.

Try this. Find one line about yoga from any of these texts or from a great teacher that inspires you. Write what it means to you, and share it. A class can make a collage of such quotes.

Yama is the first limb of Ashtanga Yoga. The Yamas are universal rules of good conduct that anyone, of any religion, region or age, can follow. They guide how we treat other people and the world, and they turn us into responsible citizens. Patanjali lists them in one sutra:

ahiṁsā-satya-asteya-brahmacarya-aparigrahā yamāḥ (Yoga Sutras 2.30)

The five Yamas

• Ahimsa (non-violence): not hurting any living being by action, word or even thought. Not hitting, but also not mocking, bullying or spreading rumours, and caring for animals and nature.
• Satya (truthfulness): being honest in what we say and do, but speaking the truth kindly, without using it to hurt.
• Asteya (non-stealing): not taking what is not ours. This includes things, but also others' ideas, time and credit; copying homework is a kind of stealing.
• Brahmacharya (moderation): using our energy wisely and not overdoing anything, such as food, screen time or sleep. For a student it means self-control and focus on learning.
• Aparigraha (non-possessiveness): not collecting more than we need and not being greedy. Being satisfied with useful things and sharing the rest.

When many people follow the Yamas, a society becomes peaceful, because people feel safe, trusted and respected.

Applying the Yamas: what would you do?

• A friend spreads false rumours about you. Ahimsa says do not take revenge or spread rumours back. Satya says calmly tell the truth and talk to the friend or a teacher.
• You find a wallet with money on the playground. Asteya says it is not yours; hand it to a teacher or the office.
• You want an expensive new phone although your old one works. Aparigraha asks whether you need it or only want it.
• At a fair you crave ice cream while you have a cold. Brahmacharya, moderation, says wait until you are well.

Small daily actions count most. Speaking politely to the canteen staff, returning a borrowed pencil, or switching off a fan in an empty room are all Yama in action.

Check yourself. At the end of a day, ask: did I hurt anyone, did I tell the truth, did I take anything not mine, did I overdo anything, and did I want more than I needed?

The Yamas guide how we treat others. The Niyamas, the second limb, guide how we look after ourselves, so that we live a joyful and meaningful life. Patanjali lists five:

śauca-santoṣa-tapaḥ-svādhyāya-īśvarapraṇidhānāni niyamāḥ (Yoga Sutras 2.32)

• Shaucha (cleanliness): purity of body and mind. A clean body, clean surroundings, healthy food and exercise for the body; cheerful, kind and honest thoughts for the mind.
• Santosha (contentment): being happy with what we have, appreciating the good in others and in our life. It does not mean giving up effort; it means enjoying the journey without constant complaints.
• Tapas (self-discipline): the willpower to keep going, to practise daily, and to give up a small comfort now for a bigger goal, like waking early to practise.
• Svadhyaya (self-study): learning about ourselves through reading good books, reflection and paying attention to how we act and feel.
• Ishvara Pranidhana (surrender to the divine): doing our best and trusting a higher power with the result, through prayer or devotion, which brings calm and humility.

Shaucha of the mind and the Arishadvarga. Yoga names six inner enemies that make the mind impure and restless:

Imagine your mind as a village pond. On a calm day the water is so clear you can see the fish and the sky reflected in it. After a storm, or when rubbish is thrown in, it turns muddy and nothing can be seen. The six enemies are the mud. When they stir the mind, we cannot see situations clearly and we act badly. A girl who feels jealous of a friend's prize, or angry with her brother, can clear her pond by noticing the feeling, taking slow breaths, reminding herself of her own strengths and trying to see the other person's side.

Practise it. Write two 'messy thoughts' you often have, such as 'I want what she has' or 'I get angry quickly'. Next to each write a 'clear thought', such as 'I am grateful for what I have' or 'I will take three breaths before I reply'. Choose one Niyama and set one small, realistic goal for a week.

Learning yoga is like learning music: it needs abhyasa, steady, regular practice over a long time, done with respect and without giving up. The same habit of steady effort helps in studies, art and sport.

Sukshma Vyayama (joint loosening). These gentle movements are the warm-up of yoga. They improve joint mobility and flexibility and reduce stiffness. This year they focus on the lower limbs and are part of the Pawanmuktasana series. Start each from Sthiti, sitting with legs stretched out, palms beside the hips, and rest in Vishranti (relaxed sitting, leaning back on the hands) after each.

• Padanguli Naman (toe bending): inhale and spread the toes; exhale and curl them. 10-15 rounds.
• Goolf Naman (ankle bending): inhale and point both feet forward; exhale and pull them back towards you. 10-15 rounds.
• Goolf Chakra (ankle rotation): circle both feet clockwise 5 times, then anticlockwise 5 times.
• Janu Naman (knee bending): hold the right thigh with both hands; inhale and straighten the leg, exhale and bend it. 5-10 rounds each leg.
• Janu Chakra (knee rotation): holding the thigh, circle the lower leg gently from the knee, 3-5 times each way, each leg.
• Ardha Titali (half butterfly): place the right foot on the left thigh; gently move the right knee up and down 10-15 times. Repeat on the other side.
• Poorna Titali (full butterfly): soles together, heels close to the body; gently flap the knees up and down 10-20 times. Never force them down.

Sthula Vyayama (vigorous loosening). These whole-body movements build stamina and strength and warm the body for harder practice.

• Rekha Gati (line walking): walk 20 steps in a straight line, heel of the front foot touching the toes of the back foot. Builds balance and focus.
• Hriday Gati (yogic jogging, 'locomotive exercise'): jog 20 small steps forward on the toes, heels flicking up behind, arms moving like a train engine's pistons, with sharp nasal breathing; then jog the same distance backwards. Strengthens chest, thighs and calves.
• Urdhva Gati (upward movement): feet a foot apart; bend one knee while stretching the opposite arm up, then return; alternate sides 20 times. Inhale as you stretch, exhale as you return. Good for circulation.

Safety. Move slowly, never jerk. Skip a movement that causes joint pain and tell your teacher. Breathe through the nose. After two or three practices, close the eyes and notice the joints you have just moved.

Surya Namaskara (Sun Salutation) is a flowing sequence of twelve postures that stretches and strengthens the whole body and warms it up. You learnt the movements earlier; this year you add a mantra to each step. Each round begins with Om and one name of the Sun. Saying the name and thinking of its quality, such as friendship, light or strength, helps the mind stay focused and positive.

Before starting, stand in Namaskara Mudra (palms joined at the chest) and recite a short prayer to the Sun from the Ishavasya Upanishad, asking it to remove the golden covering that hides the truth.

Steps 9-12 mirror steps 1-4 in reverse, so the sequence returns to where it began.

Breathing. As a general rule, breathe in when the body opens or bends back (steps 2, 4, 7, 9, 11) and breathe out when it folds forward or lowers (steps 3, 5 or 6, 8, 10). Move smoothly without jerks, matching every movement to the breath. As a variation, hold each posture for a few seconds.

Ratha Saptami, also called Surya Saptami, falls in the month of Magha and celebrates the Sun's journey turning northward. Many schools and families mark it by doing twelve rounds of Surya Namaskara, one for each name.

Safety. Practise on an empty stomach, preferably in the morning, on a non-slip mat. Students with high blood pressure, heart problems, a hernia, back problems or a recent injury should not do Surya Namaskara without a doctor's and teacher's advice. During menstruation, do it gently or rest. Stop if you feel dizzy or breathless.

Asana is the best-known part of yoga, but it is only the third limb. Long ago, asanas were mainly a way to make the body steady enough to sit in meditation. Patanjali gives a single rule for every asana: sthira-sukham āsanam (Yoga Sutras 2.46), 'a posture should be steady and comfortable'. A pose done with strain, shaking or holding the breath is not yet a good asana. With regular practice, the same pose becomes steady and easy.

Safety rules for all asanas

• Learn new asanas only under a trained teacher.
• Practise on an empty stomach, ideally in the morning, at least 2-3 hours after a meal.
• Warm up first with Sukshma Vyayama.
• Breathe slowly through the nose; never hold the breath in a pose unless taught to.
• Never force or overstretch. Mild stretch is fine; sharp pain means stop at once.
• Tell your teacher about any injury, illness, recent surgery or condition such as asthma, heart trouble or high blood pressure. Every asana has limitations, people who should not do it.
• End with relaxation such as Shavasana.

Virabhadrasana II (Warrior Pose, variation II). Named after Virabhadra, the fierce warrior who arose from Lord Shiva's anger to fight injustice. It builds strength, balance and courage.

• Inhale, step the feet about 3 to 3.5 feet apart; turn the right foot out 90 degrees and the left foot in about 60 degrees; raise the arms to shoulder level, palms down.
• Exhale and bend the right knee until the thigh is nearly parallel to the floor, the knee above the ankle. Keep the left leg straight and the trunk upright. Hold for about 10 seconds, breathing easily.
• Inhale, straighten the knee; exhale, bring the feet together and lower the arms. Repeat on the left. Relax in Shithila Tadasana.

Benefits: strengthens thighs, ankles and knees, eases stiffness in shoulders and back, improves lung capacity, builds confidence. Avoid with acute knee, hip or back pain. Beginners may widen the stance or use a wall.

Garudasana (Eagle Pose). Arms and legs are wrapped like an eagle's.

• Standing, bend the right knee slightly; lift the left leg, cross it over the right thigh and hook the left foot behind the right calf.
• Cross the right elbow under the left elbow, wrap the forearms and bring the palms together like a beak. Fix the gaze on one point and hold.
• Release the hands, then the legs, and repeat on the other side.

Benefits: concentration, balance and coordination; loosens shoulders, arms and legs. Avoid with joint injuries.

This year's four sitting asanas stretch the back, open the hips and chest, and strengthen the arms and core. All start from Dandasana (sitting with legs straight) unless stated, and end by relaxing in Shithila Dandasana.

1. Paschimottanasana (seated forward bend). 'Paschim' means the back of the body and 'uttana' an intense stretch.

• Inhale and raise the arms beside the ears. Exhale and bend forward from the hips, keeping the back long. Hold the big toes with hooked index fingers, bend the elbows and bring the face towards the knees. Hold for about 10 counts with normal breathing.
• Inhale, raise the arms; exhale, lower them.
• Benefits: back flexibility, digestion, a calmer mind. Avoid with back problems, heart conditions or after recent abdominal surgery. Do not bounce; bend only as far as is comfortable, knees may be slightly soft.

2. Parivritta Janu Shirshasana (revolved head-to-knee pose).

• Bend the left knee and place the left foot against the inner right thigh. Raise the arms. Exhale and twist and side-bend towards the right leg, holding the right foot with the right hand.
• Take the left arm over the head to hold the right foot too, and turn the face up. Hold, then inhale, release and come back to centre. Repeat on the other side.
• Benefits: spinal mobility, opens hips and chest, calms the nervous system. Avoid with knee injury, back or shoulder pain or a stiff neck. Loosen the hips first.

3. Supta Vajrasana (reclined thunderbolt pose).

• Sit in Vajrasana. Using the elbows for support, lean back slowly until the head and then the back rest on the floor. Cross the arms above the head and keep the knees close to the floor. Stay about 10 seconds.
• Come up with the support of elbows and palms, back to Vajrasana.
• Benefits: digestion, breathing, calm focus. Avoid with pain in the knees, hips, elbows, wrists or back, or after recent knee or abdominal surgery. Beginners may keep the knees a little apart.

4. Utthita Padmasana (raised lotus).

• Sit in Padmasana: place the right foot on the left thigh and the left foot on the right thigh.
• Place the palms beside the hips, press down and lift the whole body off the floor using the arms and core. Hold for a count of ten, then lower gently.
• Benefits: strengthens fingers, wrists, arms and abdomen. Avoid with wrist, ankle or knee injuries. Try it only if Padmasana itself is comfortable; never force the knees into lotus.

Prone poses are done lying on the stomach; supine poses lying on the back.

Dhanurasana (Bow Pose), prone. 'Dhanu' means bow; the body takes the shape of a bow with the arms as its string.

• Lie on the stomach. Bend both knees and hold the ankles with the hands, arms straight, heels near the buttocks.
• Inhale and lift the head, chest and thighs as high as is comfortable, so the body curves like a bow. Keep the face relaxed. Hold for a count of ten with normal breathing.
• Exhale and lower slowly, release the legs and rest in Makarasana (crocodile pose).
• Follow it with a forward-bending pose such as Parvatasana or Shashankasana to balance the back.
• Benefits: back flexibility, digestion, energy, relief from tiredness and, for girls, from menstrual discomfort.
• Avoid with headaches, neck injury, back problems or recent abdominal surgery.

Pavanamuktasana (Wind-Relieving Pose), supine.

• Lie on the back. Inhale and raise both legs to 90 degrees.
• Exhale, bend the knees and bring the thighs to the stomach; clasp the hands around the shins. With further exhalation lift the head and try to touch the knees with the nose. Hold for a count of ten.
• Inhale, lower the head, release the hands and straighten the legs up; exhale and lower the legs slowly. Relax in Shavasana.
• Benefits: strengthens the abdomen, helps release gas, eases constipation and acidity, relieves back and menstrual discomfort. Avoid with a hernia or recent abdominal or leg surgery.

Yoga Nidra (yogic sleep). A guided deep relaxation in which the body rests completely while the mind stays aware. It is the ideal way to end an asana session and prepares you for pranayama and meditation.

• Lie in Shavasana, eyes closed, and take a few slow breaths.
• Move your attention slowly through the body: right foot, knee, thigh, hip, the whole right leg; then the left leg; then pelvis, stomach, navel and chest; then right shoulder, arm, palm and fingers, then the left; then throat, face and top of the head. Feel each part relax.
• Rest in the stillness for a few minutes.
• Become aware of the room, roll to the right side, sit up slowly, rub the palms and place them over the eyes before opening them.

Benefits: deep rest, calmer nerves, release of emotional tension and a quieter mind. The teacher's voice should be slow and soft, and nobody should be rushed.

We clean the body every day by bathing and brushing our teeth. Yoga's kriyas are cleansing practices that work more deeply, on the inner passages of the body. The Hatha texts describe six main ones, the Shatkarma or Shat Kriyas:

• Neti: cleaning the nasal passages.
• Dhauti: cleaning the digestive tract.
• Basti: cleaning the lower bowel.
• Nauli: rolling and churning the abdominal muscles.
• Trataka: steady gazing at one point, cleansing the eyes and focusing the mind.
• Kapalabhati: active breathing that clears the head region.

Most of these must only be learnt from an expert. This year you learn Kapalabhati. 'Kapala' means skull and 'bhati' means shining, so the name means 'shining skull'. In this practice the exhalation is active and forceful and the inhalation is passive: the air comes in by itself.

How to practise

• Sit in Vajrasana or Sukhasana, spine upright, face relaxed, eyes gently closed, hands in Chin Mudra.
• Take one normal breath in.
• Breathe out sharply through the nose by quickly pulling the abdomen in, like a blacksmith's bellows. Let the abdomen relax so the air flows back in by itself.
• Begin with 10-15 strokes and slowly build to about 20, keeping an even rhythm.
• When you stop, the breath may pause naturally for a few moments. This natural pause is called Kevala Kumbhaka (or Sahaja Kumbhaka). Simply observe the stillness of breath and mind. Do not hold the breath on purpose.

Benefits: clears mucus from the nose and head region (in Ayurvedic terms, reduces excess kapha), supports the respiratory system, refreshes the nervous system, improves focus and gently massages the abdominal organs.

Safety and limitations

• Practise only on an empty stomach, and never force the breath.
• Keep the shoulders and face relaxed; only the abdomen moves.
• Avoid it if you have a heart condition, high blood pressure, a spinal problem, a hernia or recent abdominal surgery, and during menstruation.
• If you feel dizzy or light-headed, stop at once, breathe normally and tell the teacher.
• Learn it first under a teacher, who can check that you are moving the abdomen and not the chest.

Reflect. How many strokes could you do comfortably? Did you notice the quiet pause at the end? Your teacher may later teach it with Brahma Mudra as a variation.

Prana is the life energy that keeps the body and mind alive. Our food, sleep, exercise and especially our thoughts and feelings affect it. Pranayama is often translated as 'breath control', but it means regulating this life energy through the breath. It is best done after asanas, when the body is relaxed. You have already learnt sectional breathing, Nadi Shuddhi, Bhramari and Bhastrika. This year you add two single-nostril practices.

General rules: breathe through the nose, sit upright and comfortable, start slowly and increase gradually, and tell the teacher at once if you feel dizzy or have breathing trouble.

Nasika Mudra. With the right hand, fold the index and middle fingers into the palm. The thumb closes the right nostril; the ring and little fingers close the left.

Surya Bhedana Pranayama (right-nostril breathing)

• Sit in Vajrasana or Sukhasana, eyes closed, face relaxed, hands in Chin Mudra. Then take Nasika Mudra with the right hand.
• Close the left nostril and inhale slowly through the right.
• Close the right nostril, open the left and exhale through the left. That is one round. Do 5 rounds, then drop the hand and observe.
• It is described as warming and energising, and is said to help digestion and to suit people who feel sluggish or cold.
• Avoid with heart problems or fever, and never after a meal.

Chandra Bhedana Pranayama (left-nostril breathing)

• Same position. Close the right nostril with the thumb and inhale through the left.
• Close the left, open the right and exhale through the right. Do 5 rounds.
• It is described as cooling and calming, useful for stress and agitation.
• Avoid with asthma or heart disease; it is traditionally not practised in cold winter weather.

Tadagi Mudra (pond gesture). A mudra is a gesture, often of the hands, that shapes attention and energy; some, like this one, use the whole body. 'Tadaga' means a pond: the abdomen is hollowed and widened like a pond.

• Sit in Dandasana, legs straight and slightly apart; relax, especially the abdomen.
• Lean forward and hold the big toes with the thumb, index and middle fingers, head facing forward.
• Inhale slowly and deeply, expanding the abdomen fully; exhale slowly, relaxing it. Repeat 3 times at first, building to 5. Keep the body still.
• Benefits: strengthens the diaphragm, tones the pelvic floor, helps appetite and digestion.
• Practise on an empty stomach, at least three hours after food. Avoid after recent surgery, with hip or leg injury, heart disease or hernia.

The last four limbs of Ashtanga Yoga work on the mind.

Pratyahara (withdrawal of the senses). 'Prati' means away from and 'ahara' means food or nourishment. Our senses (sight, hearing, smell, taste and touch) keep feeding the mind with outside noise. Pratyahara is gently turning their attention inward, the way a tortoise draws its limbs into its shell. The Katha Upanishad describes yoga as the steady holding of the senses.

Practice: my inner tortoise shell. Sit with eyes closed and focus on the breath. When a sound or smell pulls you away, notice it and draw attention back in: see only the darkness behind the eyelids, let sounds pass, feel the air at the nose. After a minute or two, return slowly to the room.

Dharana (concentration). Holding the mind within a boundary on one chosen object, such as the breath, a sound or mantra, an image, a flame or a story of a wise person. It means choosing again and again to return when distractions pull the mind away.

Jyoti Trataka (gazing at a flame) trains Dharana and rests eyes tired by screens. Preparation, in a dim room, sitting in Sukhasana or Vajrasana with a lamp or candle on a table at eye level about an arm's length or more away:

• Close the right eye; with the left eye gaze at the flame while slowly tilting the head left and right. Then palm the eyes (rub the palms and cup them over the closed eyes).
• Repeat with the left eye closed.
• Close the right eye and gaze while moving the head gently forward and back; palm. Repeat with the left eye closed.

Move the head slowly. Try not to blink, but stop and palm if the eyes water or strain. Safety: keep hair, clothes and paper away from the flame, sit at least an arm's length from the flame and from each other, and never leave it unattended. Students with eye problems or epilepsy should ask the teacher before trying.

Dhyana (meditation). When concentration flows without a break, like oil poured in an unbroken stream (tailadharavat), it becomes Dhyana. Simple practice: sit upright, close the eyes and watch the breath going in and out. When thoughts come, do not fight them; gently return to the breath. Start with a few minutes.

Samadhi. The state of complete absorption that comes after long practice, like a master musician who becomes one with the instrument. It is the goal, not something to force.

Krida Yoga (yoga games). 'Krida' means play. Yoga games are joyful, need few rules and let everyone take part.

• Namasmaranam (memory game): students sit in a circle. On the whistle, each in turn names a yoga concept: a Yama, a Niyama, a name of the Sun, an asana, a pranayama or a mudra. Anyone who cannot name one, or repeats one already said, is out. Variation: name an asana and one of its benefits.
• Ha-Ha-Ha: students sit in a circle. The first says 'HA' once, the next 'HA HA', the next three times, up to five, then start again. Words must be clear. Anyone who laughs or gets the count wrong is out. It builds lung power, attention and, of course, laughter.

Growing up: the transition years. Adolescence (roughly ages 10 to 19) brings fast changes in the body (puberty), the mind and the emotions. Mood swings, worry about looks, marks and friends, and sudden anger are common. Healthy ways to handle them include:

• Talk: share feelings with a trusted parent, elder, teacher or counsellor instead of bottling them up or isolating yourself.
• Practise: a daily routine of loosening exercises, Surya Namaskara, asanas, relaxation, pranayama and meditation calms anxiety and anger.
• Create and connect: hobbies, music, art, sport, nature walks and supportive friends.

How anger grows: the Gita's chain. The Bhagavad Gita explains that it starts with our own thoughts:

dhyāyato viṣayān puṁsaḥ saṅgas teṣūpajāyate / saṅgāt sañjāyate kāmaḥ kāmāt krodho 'bhijāyate (2.62)

Thinking again and again about something creates attachment; attachment becomes strong desire; and when the desire is blocked, it turns into anger. The next verse continues the chain: anger brings confusion, confusion makes us forget what we know, and losing that understanding leads to poor choices and harm. The lesson is practical: catch the chain early, at the thought stage, before it reaches anger. A few slow breaths, Chandra Bhedana, or simply walking away for a minute can break it.

Yoga is support, not a replacement for help. If worry, sadness or anger is frequent or strong enough to disturb sleep, studies or friendships, speak to a counsellor, psychologist or doctor. Seeking help for the mind is as normal as going to a doctor for a fever.

Assessment. Your teacher looks at whether you can identify, understand and apply concepts such as Yama, Niyama and Shaucha with your own examples, and at the name, alignment, breath awareness, stability, benefits and limitations of each asana and pranayama.