Shadows Of Yoga

By Gautham K Vijayan

"Shadows Of Yoga" by Gautham K Vijayan is a comprehensive and accessible exploration of yoga's transformative power for both body and mind. With expertise as a certified yoga instructor and a deep passion for holistic health, he offers readers a journey into the heart of yoga practice. This book goes beyond the physical postures, delving into the philosophy, history, and spiritual aspects of yoga. From the fundamental principles of breathwork and alignment to the deeper dimensions of meditation and self-discovery, each chapter provides practical guidance and insights to support readers on their yoga journey. Through clear instructions, illustrations, and personal anecdotes, the author demystifies yoga, making it approachable for beginners as well as those who love to teach yoga. Whether you're a beginner looking to establish a strong foundation or an experienced yogi seeking to deepen your practice, this book offers something for everyone. With an emphasis on mindfulness, self-care, and holistic well-being, this book serves as a trusted companion for anyone seeking to cultivate balance, strength, and inner peace in their lives. Dive into the transformative world of yoga and unlock the potential for true wellness and vitality.

• Language: English
• Publisher: Authors Click Publishing
• Release date: Apr 15, 2024
• ISBN: 9788119368181

Book preview

Shadows Of Yoga

A Holistic Guide to Yoga Practice for Beginners and Aspiring Teachers.

Asanas, Pranayama, Mudra Meditation.

Gautham K Vijayan

About The Book

Shadows Of Yoga by Gautham K Vijayan is a comprehensive and accessible exploration of yoga's transformative power for both body and mind. With expertise as a certified yoga instructor and a deep passion for holistic health, he offers readers a journey into the heart of yoga practice.

This book goes beyond the physical postures, delving into the philosophy, history, and spiritual aspects of yoga. From the fundamental principles of breathwork and alignment to the deeper dimensions of meditation and self-discovery, each chapter provides practical guidance and insights to support readers on their yoga journey.

Through clear instructions, illustrations, and personal anecdotes, the author demystifies yoga, making it approachable for beginners as well as those who love to teach yoga. Whether you're a beginner looking to establish a strong foundation or an experienced yogi seeking to deepen your practice, this book offers something for everyone.

With an emphasis on mindfulness, self-care, and holistic well-being, this book serves as a trusted companion for anyone seeking to cultivate balance, strength, and inner peace in their lives. Dive into the transformative world of yoga and unlock the potential for true wellness and vitality.

About The Author

In the serene pages of this book, you'll find the heartfelt voice of Gautham K Vijayan, a dedicated practitioner and compassionate yoga teacher. With a background in Yoga therapy, Psychology and Acupuncture, my journey into yoga began as a personal quest for healing and self-discovery.

Having experienced the transformative power of yoga firsthand, I embarked on a path of deep exploration and study, earning International and Government approved certifications in Yoga, Acupuncture & Psychology. These experiences have shaped my teaching philosophy, rooted in accessibility, mindfulness, and the belief that yoga is for every body.

Through my writing, I aim to demystify yoga and make its benefits accessible to all. In addition to guiding readers through physical postures and sequences, I share insights into the philosophy, history, scientific and spiritual dimensions of yoga. My hope is to empower readers to cultivate greater self-awareness, resilience, and peace in their lives.

Beyond the mat, I find inspiration in Agriculture, psychology and teaching which inform and enrich my teaching and writing. It's an honor to share the practice of yoga with you, and I'm deeply grateful for the opportunity to be a part of your journey toward wellness and wholeness.

With love and gratitude,

Gautham K Vijayan, Ph.D

Acknowledgments

This yoga book is a culmination of love, dedication, and support from many individuals who have touched my life on this journey. To each of you, I extend my deepest gratitude.

First and foremost, I express my heartfelt appreciation to my teachers and mentors, whose wisdom and guidance have illuminated my path and deepened my understanding of yoga. Your teachings continue to inspire and shape my practice and teaching.

To my fellow practitioners, thank you for your presence, energy, and commitment to the practice. Your enthusiasm and dedication fuel my passion for sharing yoga with the world.

I extend my thanks to my family and friends for their unwavering support and encouragement throughout this endeavor. Your love and belief in me have been a constant source of strength and motivation.

Special gratitude goes to the publishing team for their expertise, professionalism, and dedication to bringing this book to fruition.

Table Of Content

Introduction To Yoga......................................................1

History Of Yoga.............................................................3

Types Of Yoga...............................................................5

Who Is a Guru...............................................................7

Guru Parampara............................................................8

Patanjali and Yoga Sutras................................................9

4 Ashrams Of Life.........................................................11

Pancha Vrittis..............................................................13

Pancha Koshas 5 Layer...................................................15

Pancha Kleshas............................................................17

Chitta Prasadam...........................................................19

Nine Obstacles On the Path Of Yoga..................................20

Chakras Of Yoga..........................................................22

Myths Of Yoga.............................................................24

Paths Of Yoga..............................................................26

Eight Limbs Of Yoga......................................................28

Third Limb Of Yoga: Asana.............................................37

Fourth Limb Of Yoga: Pranayama....................................39

Hatha Yoga.................................................................41

Nervous System............................................................43

Endocrine System.........................................................48

Respiratory System.......................................................51

Cardiovascular System...................................................53

Digestive System...........................................................56

Excretory System..........................................................58

Sukshma Vyayamas......................................................60

Things To Consider Before Practicing Asana...................72

Asanas.....................................................................75

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Standing Asanas

Pranamasana (Namaskara)

Tadasana

Trikonasana

Parivrtta Trikonasana

Utkatasana

Virabhadasana

Vrikshasana

Hasta Padasana

Hasta Uttanasana

Konasana

Garudasana

Katichakrasana

Sitting Asanas

Ardha Padmasana

Padmasana

Vajrasana

Virasana

Ardha Ushtrasana

Ushtrasana

Ashwa Sanchalanasana

Yoga Mudrasana

Purvottanasana

Vakrasana

Paschimottanasana

Janushirshasana

Gatyatmak Meru Vakrasana

Ardha Matsyendrasana

Baddha Konasana

Malasana

Gomukhasana

Marjariasana

Bitilasana

Balasana

Side Asana

Vishnu Asana

Anantasana

Prone Asana

Ashtanga Namaskar Asana

Ardha Shalabhasana

Shalabhasana

Viparita Shalabhasana

Phalakasana

Adho Mukha Svanasana

Eka Pada Adho Mukha Svanasana

Bhujangasana

Dhanurasana

Makarasana

Supine Asana

Savasana

Uttanpadasana

Halasana

Setu Bandhasana

Viparitha Karani

Matsyasana

Ardha Pawanmuktasana

Pawanmuktasana

Sarvangasana

Naukasana

Supta Natarajasana

Chakrasana

29. Surya Namaskara (Sun Salutation) ..............................154

Introduction to Surya Namaskara

How to Practice Surya Namaskara

30. Pranayama...............................................................163

Important Guidelines of Pranayama

Varieties Of Pranayama

31. Mudras....................................................................181

Prana Mudra

Prithvi Mudra

Vayu Mudra

Jala Mudra

Shunya Mudra

Apana Vayu Mudra

Jnana Mudra

Shambhavi Mudra

Nasikagra Drishti Mudra

Ashwini Mudra

Khechari Mudra

Maha Mudra

Vajroli Mudra

Anjali Mudra

Vishnu Mudra

Introduction to Yoga

The word yoga is derived from the Sanskrit root yuj, which means to yoke or unite, symbolizing the union of the individual consciousness with the universal consciousness. This union is achieved through various practices that include physical postures (asanas), breathing techniques (pranayama), meditation, ethical principles, and self-discipline.

Yoga is often associated with physical postures, but it is much more than just a physical exercise. It is a comprehensive system designed to promote overall well-being and inner transformation. Through regular practice, individuals can experience numerous benefits such as increased flexibility, strength, and balance, improved mental clarity and concentration, reduced stress and anxiety, enhanced self-awareness, and a deeper sense of connection with oneself and others.

There are different paths or branches of yoga, each catering to different aspects of human nature and varying individual preferences. These paths include:

Hatha Yoga: Focuses on physical postures (asanas) and breathing techniques (pranayama) to balance the body and mind. It is the most commonly practised form of yoga in the West.

Raja Yoga: Also known as the royal path, it emphasizes meditation and self-discipline to attain self-realization and control over the mind.

Bhakti Yoga: Devotional yoga that cultivates love and devotion towards a higher power or deity as a means to spiritual realization.

Karma Yoga: The path of selfless service and action, where individuals perform their duties without attachment to outcomes, aiming for spiritual growth through service to others.

Jnana Yoga: The path of wisdom and knowledge, involving self-inquiry and study of scriptures to attain spiritual enlightenment.

Kundalini Yoga: Focuses on awakening the dormant energy (kundalini) within the body through a combination of physical postures, breathing techniques, chanting, and meditation.

Yoga is a versatile practice that can be adapted to suit individuals of all ages, fitness levels, and backgrounds. Whether practiced for physical health, mental well-being, or spiritual growth, yoga offers a transformative journey towards greater self-awareness, inner peace, and harmony.

History Of Yoga

The history of yoga is ancient and complex, spanning thousands of years and evolving through various cultures, traditions, and lineages. While the exact origins of yoga are uncertain, archaeological evidence suggests that yoga practices date back to the Indus Valley Civilization, which existed around 3300–1300 BCE in present-day India and Pakistan.

The roots of yoga can be traced back to the Vedas, ancient sacred texts of India, particularly the Rigveda and the Atharvaveda, which contain hymns and rituals related to spiritual practices, meditation, and asceticism. The early Vedic period laid the foundation for many philosophical concepts and spiritual practices that would later influence the development of yoga.

The classical period of yoga is associated with the composition of several key texts that form the basis of classical yoga philosophy and practice. One of the most important texts is the Yoga Sutras of Patanjali, compiled around the 2nd century BCE. Patanjali's Yoga Sutras is a systematic treatise on yoga philosophy and practice, outlining the eight limbs of yoga, including ethical principles (yamas and niyamas), physical postures (asanas), breath control (pranayama), concentration (dharana), meditation (dhyana), and absorption (samadhi).

During the medieval period, various schools of yoga emerged, each with its own emphasis and practices. Hatha yoga, which focuses on physical postures, breath control, and energy manipulation, became prominent during this period. Important texts such as the Hatha Yoga Pradipika and the Gheranda Samhita were composed during this time, providing detailed instructions on hatha yoga practices.

In the late 19th and early 20th centuries, yoga underwent a revival and resurgence in India, led by influential figures such as Swami Vivekananda, Swami Sivananda, and Paramahansa Yogananda. These teachers helped to popularize yoga in India and spread its teachings to the West.

In the 20th century, yoga gained widespread popularity in the West, thanks in part to the efforts of influential yoga teachers such as B.K.S. Iyengar, K. Pattabhi Jois, and T.K.V. Desikachar, who introduced various styles of yoga, including Iyengar yoga, Ashtanga yoga, and Viniyoga.

Today, yoga is practiced by millions of people worldwide and has become a global phenomenon, encompassing a wide range of styles, practices, and traditions. It continues to evolve and adapt to the needs and preferences of practitioners, while remaining rooted in its ancient philosophical and spiritual heritage.

Types Of Yoga

Yoga encompasses various types or styles, each emphasizing different aspects of the practice such as physical postures, breathing techniques, meditation, or spiritual philosophy. Here are some of the most well-known types of yoga:

Hatha Yoga: This is a broad term that encompasses any style of yoga that focuses on physical postures (asanas) and breathing techniques (pranayama). Hatha yoga classes typically include a combination of standing, seated, and reclining poses, as well as breathwork and relaxation techniques.

Vinyasa Yoga: Also known as flow yoga, Vinyasa yoga involves linking breath with movement in a dynamic sequence of poses. Movements are coordinated with inhales and exhales, creating a fluid and continuous flow of postures. Vinyasa classes are often energetic and can vary in pace and intensity.

Ashtanga Yoga: A rigorous style of yoga characterized by a specific sequence of postures performed in a predetermined order. Ashtanga classes typically follow one of several series, each with a set sequence of poses that become progressively more challenging as students advance.

Bikram Yoga: Also known as hot yoga, Bikram yoga consists of a series of 26 postures and two breathing exercises practiced in a room heated to a high temperature (around 105°F or 40°C). The heat is believed to enhance flexibility and detoxification, though it may not be suitable for everyone.

Iyengar Yoga: Founded by B.K.S. Iyengar, this style of yoga focuses on precise alignment and the use of props (such as blocks, straps, and blankets) to support students in achieving proper alignment in poses. Iyengar classes often move at a slower pace, with an emphasis on detailed instruction and holding poses for longer durations.

Kundalini Yoga: Kundalini yoga combines physical postures, breathing techniques, chanting, and meditation to awaken the dormant energy (kundalini) believed to reside at the base of the spine. Kundalini classes often include dynamic movements and specific sequences called kriyas, as well as chanting and meditation.

Yin Yoga: A slow-paced style of yoga that focuses on passive, long-held poses targeting the connective tissues, such as ligaments, tendons, and fascia. Yin yoga poses are typically held for several minutes to encourage relaxation and release tension in the body.

Restorative Yoga: A gentle and deeply relaxing style of yoga that uses props to support the body in passive poses, allowing for deep relaxation and stress relief. Restorative yoga is particularly beneficial for promoting relaxation and healing, making it suitable for individuals recovering from injury or illness.

These are just a few examples of the many types of yoga practiced around the world. Each style offers unique benefits and approaches to physical, mental, and spiritual well-being, so individuals can explore different types to find what resonates best with their needs and preferences.

Who Is A Guru

In the context of yoga, a guru is a spiritual teacher or guide who imparts knowledge and wisdom related to the practice of yoga. The guru in yoga is someone who has mastered the techniques and principles of yoga, has attained spiritual realization or enlightenment, and is capable of guiding others on their yoga journey.

The role of a guru in yoga is similar to that in other spiritual traditions, involving teaching, guidance, mentorship, and spiritual transmission. A guru in yoga helps students deepen their understanding and practice of yoga, provides guidance on asana (physical postures), pranayama (breath control), meditation, and other aspects of yoga philosophy and practice.

The relationship between a guru and disciple in yoga is considered sacred and profound, based on trust, devotion, and surrender. Students often seek out a guru to receive teachings, blessings, and spiritual guidance to progress on their spiritual path.

It's important to note that while the concept of a guru is traditional in yoga, not all practitioners may have a formal guru-disciple relationship. Some practitioners may receive guidance from multiple teachers or may follow a particular lineage or tradition without a single guru figure. Ultimately, the role of a guru in yoga is to help students progress on their spiritual journey and realize their full potential.

Guru Parampara

Guru Parampara is a Sanskrit term that refers to the lineage or tradition of spiritual teachers (gurus)