Raja Yoga or Ashtanga Yoga is a systematic method for self-realization. When the Self is realized, no disease remains in the body and mind. There is no suffering, no fear, no doubt, only pure bliss. Practice of Ashtanga Yoga comprises eight limbs or steps: Yama Niyama Asana Pranayama Pratyahara Dharana Dhyana Samadhi

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Health Body
quite mind and vibrant spirit
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2. Raja Yoga or Ashtanga Yoga is a systematic method
for self-realization. When the Self is realized, no
disease remains in the body and mind. There is no
suffering, no fear, no doubt, only pure bliss. Practice of
Ashtanga Yoga comprises eight limbs or steps:
1.Yama
2.Niyama
3.Asana
4.Pranayama
5.Pratyahara
6.Dharana
7.Dhyana
8.Samadhi
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What Is Yoga And Its Benefits

3. YogPro
Yama –implies discipline and there are five specific
practices of yama that the yogi imbibes into his
conduct and lifestyle:
Ahimsa (non-violence) –This means not harming
anyone including your own Self. Non-violence is
practiced not just in action but with words and
thoughts as well. You become gentle and kind to
everyone including your own self and your body.
Satya (truthfulness) –Be truthful in your words,
thoughts and deeds. Say only what you truly mean
and mean whatever you say. This is not just about
being truthful to others but to your own self as well. Be
truthful in your yoga practice, with your diet and in
every other aspect of your life.
YAMAS

4. YogPro
Asteya (non-stealing) –Practice non-stealing and non-
covetedness. Be content with what you have and do
not envy what someone else has. Concentrate on
your own yoga practice and do not compare yours
with anyone else’s. Also, never take what does not
truly belong to you.
Aparigraha (non-possessiveness) –Do not hoard
your possessions. Be generous and share with others.
When you share, your blessings multiply and you
attain greater happiness.
Brahmacharya (continence) –The literal translation
means chastity or the sublimation of sexual desire.
But in truth, it means practicing moderation in
everything; including diet, sleep, sex and everything
else. This helps one in exercising greater control over
the senses instead of becoming a slave to it.
YAMAS

5. YogPro
Niyama –Implies observances that are meant to be
practiced daily. There are five niyamas:
Saucha (purity, external and internal) –Keep your
body clean and treat it like a holy temple. Cleanse your
mind of all negative thoughts, judgments, and
criticisms. Release all grudges, anger, hatred,
disappointment and other negative feelings from your
heart.
Santosha (contentment) –Accept the uniqueness of
your life and of your Self. Be content with what you
have and never compare your life with anyone else’s.
Trust that you can create whatever you desire and that
there is no need to envy what someone else has.
NIYAMAS

6. YogPro
• Tapas (austerity) –Live a life of great personal
discipline. Work hard to purify yourself and you will
definitely reap tremendous benefits.
• Svadhyaya (study of scriptures) –Our life is a
reflection of the beliefs and impressions we carry in the
subconscious. Feed the subconscious with inspiring
and positive information and your life will definitely
transform. Make time to read something inspirational
every day. Also, try to surround yourself with optimistic
and inspiring people.
• Isvarapranidhana (surrender to the Supreme) –Let
go of the ego and surrender to the Divine. Trust that
your life is unfolding day by day for your highest good.
Work hard and do your best at everything but
surrender the desire for specific results.
NIYAMAS

7. YogPro
Asana –This is the physical practice of yoga
comprising of specifically designed postures. Each
asana serves to strengthen and rejuvenate not just the
external organs but the internal ones as well. Asanas
help build a strong body in which a strong mind, a
compassionate heart and an iron will can reside. The
practice of asana also challenges the mind as the
belief that we cannot do certain postures is only
because of a limitation of the body and not of the mind.
The body is perfectly capable of doing the postures but
the mind makes it believe that it cannot do certain
things.
ASANA

8. YogPro
Pranayama –In yogic philosophy, it is believed that
life is sustained through ‘Prana.’ Prana is life force that
pervades all of creation. An individual dies when prana
leaves his body. It is not possible to revive a clinically
dead person by putting an oxygen mask on him. There
is something more subtle than oxygen which is present
in this Universe and that is prana. When an individual
has an abundance of prana, he appears healthy, lively
and charismatic. Through the practice of certain
breathing techniques or pranayama, the flow of prana
can be controlled. When prana is controlled, the mind
becomes stable and the body becomes healthy.
Practice of pranayama is an integral part of any yoga
practice. Even during the practice of asanas, the focus
is always on proper breathing as this directs prana to
the internal and external organs..
PRANAYAMA

9. YogPro
Pratyahara (withdrawal of senses) –This implies
disconnecting the mind from the constant misleading
stimulations of the senses. For instance, during the
practice of yoga, your mind might lead you to focus on
a pain in the knee.
Pratyahara is the practice of disconnecting the mind
from the focus on the pain. This is done by bringing
concentration back to the in-flow and out-flow of
breath. The idea is to become a witness to all the
thoughts that run through the mind and not fight them
or resist them. Therefore, the mind is compelled to go
inwards and not run outwards, where it finds a million
reasons to be miserable and unhappy.
PRATYAHARA

10. YogPro
Dharana (concentration) –‘Dhar’ means to hold or to
retain. The mind is concentrated on one idea or word
to the exclusion of all other words. During the practice
of asana, dharana is practiced by focusing the mind
completely on inhalation and exhalation. When
practitioners achieve a high level of mastery over the
practice of pratyahara, it becomes easy to achieve a
deep level of concentration or dharana.
DHARANA

11. YogPro
Dhyana (meditation) –Dhyana comes from the
Sanskrit word ‘dhyayi’ which means to contemplate or
meditate. A combination of Pratyahara and Dharana
bring about a state of Dhyana in which all thoughts are
directed towards the Supreme.
DHAYANA

12. YogPro
Samadhi (the state of pure bliss) –Samadhi is the
highest state of consciousness any individual can
attain. It is the merging of the individual Self into the
Supreme Consciousness or Universal Soul. This is the
ultimate goal of yoga because, in Samadhi, all
thoughts, distractions and suffering cease to exist. In
Samadhi, the mind is completely transcended. The
only thing that remains is pure consciousness and the
individual becomes established in the true nature of
the Soul, which is pure bliss. Practice of the seven
steps highlighted above leads to the experience of
Samadhi.
SAMADHI

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