BED 22-24(4TH SEM) ANSWER BY AZAHAR SIR
EPC-4 YOGA
AZAHAR SIR(9735476897)
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What do you understand by Raj Yoga?
The term "raja" means supreme, thus Raj Yoga is regarded as the highest form of Yoga
according to the Yoga scriptures. The primary objective of Raj Yoga is to restrain and focus the
mind, leading to absorption in meditation. Maharishi Patanjali divided Raj Yoga into four parts,
which is also known as Ashtanga Yoga or Eight Limbed Yoga. The various limbs of Raj Yoga or
Ashtanga Yoga are (a) Yama, (b) Niyama, (c) Asana, (d) Pranayama, (e) Pratyahara, (f) Dharana,
(g) Dhyana, and (h) Samadhi.
***Briefly write about the historical development of Yoga.
The term Yoga originates from the Sanskrit root "yuj," meaning to join or unite. Specifically,
Yoga signifies the union of the individual soul (jivatma) with the supreme soul (paramatma).
Practicing Yoga requires immense patience and humility. One must first rigorously control
sensory pleasures, greed, anger, and envy. Maharishi Patanjali, while defining Yoga, stated,
"Yoga is the restraint of the fluctuations of the mind," meaning that the methods of controlling
the mind's fluctuations constitute Yoga. According to Yoga scriptures, the states of the mind are
fivefold: restless, dull, distracted, focused, and restrained. The predominance of the qualities of
sattva makes the mind restless; tamas leads to dullness; rajas causes distraction; and, through
the influence of various qualities, the mind becomes focused. The focused state is known as
being restrained, where the mind turns inward, resulting in the union of the individual soul with
the supreme soul. This state is called samadhi, which is the ultimate goal of any Yoga practice.
There is much debate regarding the antiquity of the word "Yoga." Many believe that the term was
in use since the time of the Indus Valley Civilization. Among the seals discovered from the ruins
of Harappa and Mohenjo-Daro, one of the most famous depicts Pashupati Shiva seated in a well-
known meditation pose, indicating that people practiced Yoga around 5,000 years ago during
that civilization. Additionally, the epic Mahabharata describes how, before the battle of
Kurukshetra, the great sage Bhagavan Shri Krishna inspired his dear disciple and friend, the
mighty Arjuna, which is known as the Gita. In this text, there are detailed discussions on various
forms of Yoga, including Raj Yoga, Karma Yoga, and Jnana Yoga, among others. The first
recorded use of the term "Yoga" appears in Hindu scriptures such as the Upanishads and in
Buddhist literature in the Pali Canon. Maharishi Patanjali, the foundational figure of the Yoga
scriptures, published the Yoga Sutras. Patanjali was contemporary with Lord Buddha. The term
"Yoga" is also used in Buddhism and Jainism. Later, the term was applied in Buddhist Tantrism,
including Hatha Yoga. Swami Vivekananda was the first Indian Hindu yogi to promote the
science of Yoga in Europe and America. Subsequently, Ghuniyogendra (1897-1989) attempted to
popularize various practices of Hatha Yoga. Notable figures in the promotion and development
of Yoga include Swami Sivananda Saraswati (1887-1963), Tirumalai Krishnamacharya (1888-
1989), Swami B.K.S. Iyengar (1918-2014), Swami Bhirudeband (1927-1993), and Swami
Sachidanand (1914-2002). Yugibar Bhajan (1969) promoted Kundalini Yoga in America. Baba
Haridas (1923) spread pranayama, asanas, and Indian tantra in America and Canada. In 2013, the
American College of Sports Medicine began extensive research on Indian Hindu Yoga.
***Explain the historical progression of Yoga.
Yoga practice has been considered a part of human activities, indicating the higher spiritual
achievements of India. The history of Yoga is divided into five categories:
1. Vedic Period: The oldest religious texts in the world are called the Vedas. The Sanskrit word
"Veda" means "knowledge," and "lig" means "praise." Thus, the Rigveda is a collection of
hymns that are high in quality and praiseworthy. The Rigveda Samhita contains hymn and prayer
mantras, composed in verses, containing 10,472 mantras. Some of these mantras are expanded
into larger poetic forms. One such poem is called the "Sukta." The other three Vedas are
Yajurveda, Samaveda, and Atharvaveda. The term "bastu" refers to the mantras used in
sacrifices, and this knowledge is compiled in the Yajurveda. The Yajurveda contains both prose
and verse mantras. The rules of conducting sacrifices are compiled in the Yajurveda Samhita,
consisting of 2184 mantras. "Sam" means song. A mantra that can be sung is known as "Sam."
During sacrifices, some Rig mantras were recited without being chanted, termed "Samaveda."
Most mantras of Samaveda are derived from Rigveda, with 75 original mantras. The collection of
songs performed during Vedic ceremonies is referred to as Samaveda, hence it is sometimes
called a musical text. The "Atharvaveda" encompasses knowledge.
In the Vedic era, knowledge or divine revelations were obtained through meditation for achieving
higher objectives. This was composed of three Yoga practices: Mantra Yoga, Prana Yoga, and
Dhyana Yoga. In Mantra Yoga, the power of mantras is employed as a tool for transforming the
mind. In Prana Yoga, life force is activated through pranayama. Dhyana Yoga, derived from the
word meaning intellect or wisdom, is fundamental to meditation or pranayama. This "Dhi" is the
elevated inner part of the mind that can comprehend the eternal truth. This aspect of growth
integrates the main characteristics of Yoga, Vedanta, and Jain Dharma. Focusing the mind on a
single object refers to meditation or deep contemplation. "Deep thought or meditation is a state
where concentrated mental tendencies flow like a continuous stream through a single idea,
maintaining essential mental force without any external object." The five characteristics of
meditation include single-minded focus, inactivity or idleness, mortality, sleeplessness, and
effortless expansion. A state of mind where these five characteristics are present can be
described as meditation.
In the Maitrayani Upanishad, "Yoga" refers to the integration of various limbs of the body,
control of breath (pranayama), (ii) sensory withdrawal (pratyahara), (iii) deep concentration
(dharana), (iv) meditation (dhyana), and (v) the transcendent state (samadhi). Yoga serves as a
means for all our senses to remain acutely alert. Thus, Yoga is a state that exerts control over
the mind and consciousness, as described in the Katha Upanishad. 2. Pre-Classical Period: The
most esteemed text on Yoga is the Bhagavad Gita, which cites three important paths that lead to
an establishment of a relationship with the supreme being: the path of selfless action (Karma
Yoga), the path of devotion (Bhakti Yoga), and the path of knowledge (Jnana Yoga).
The Gita consists of 14 chapters, with each chapter highlighting a particular form of Yoga. Each
chapter presents a path to realizing a specific ultimate truth. The Gita conveys about human
existence, our immortality, and our eternal relationship with God; thus, the process of change
naturally progresses, revealing the universal truths of mortal life. Additionally, non-violence,
withdrawal, and deep contemplation signify vital aspects of meditation within Jainism.
4. Medieval Period: During approximately the sixth century, meditation became popular
throughout the subcontinent. However, there was a point of contention that one could not start
spiritual practice immediately but needed to prepare oneself for meditation. As Buddhist
influence waned in the sixth century, some great yogis like Matsyendranath and Gorakhnath
elucidated paths for purifying the body. Several texts on Hatha Yoga were composed during this
period. The key texts written during this time include "Hatha Yoga Pradipika" by Swami
Swatmarama, "Gheranda Samhita," a dialogical text, "Hatha Ratnavali" by Srinivasa Yogi
focused on the association with Ayurveda, and "Shiv Samhita," along with the systematic
teachings of Nath tradition by Nityanath. Guru Gorakhnath is believed to be the founder of the
Nath community, and it is said that the nine Nath and forty-four Siddhas are states that
transform humans into yogis and allow their messages of Yoga and meditation to reach all
people. Those are referred to as yogis who uncover the samadhi within humanity. The various
texts composed by Guru Gorakhnath include "Goraksha Samhita," "Goraksha Gita," and "Yoga
Chintamani."
5. Modern Times: Sri Aurobindo emphasized complete Yoga or integral Yoga, focused on
surrendering to divine power to enable this divine force to work as a transformation of the
individual self. Shri Ramakrishna Paramahamsa was a holy figure for all and laid the path of
devotion and divine love. People of all religions found in Shri Ramakrishna a wondrous
manifestation of God, capable of meeting various human needs through His diversified nature.
The message of unity among all religions spread by Shri Ramakrishna remains one of modern
world's significant contributions.
Swami Vivekananda summarized the teachings of Vedanta as -
Every soul is potentially divine.
The ultimate aim is to manifest the divinity within by controlling both the outer and inner nature.
***What is the necessity of pranayama in modern life?
Practicing pranayama reduces the influence of negative thoughts, ignorance, and the dark veil of
suffering over the mind. As the mind becomes purified, concentration (focus) naturally develops,
allowing progress towards meditation and samadhi through this concentration. Through yoga
asanas, we can eliminate distortions of the gross body, but pranayama has a more significant
impact on the subtle body. The effects of pranayama can also be observed in the gross body.
Our health is closely linked to the well-being of the lungs, heart, and brain.
**List the branches of yoga.
The branches of yoga are: 1. Karma Yoga, 2. Bhakti Yoga, 3. Jnana Yoga, and 4. Raja Yoga.
***Discuss the steps of the five sheaths.
The steps are: 1. Annamaya Kosha, 2. Pranamaya Kosha, 3. Manomaya Kosha, 4. Vijnanamaya
Kosha, and 5. Anandamaya Kosha.
**What are the benefits of yoga?
We all know that yoga involves various types of exercises and physical postures. Regular
practice of these exercises appropriately helps to enhance physical strength, mental resilience,
immunity, sustained vitality, intelligence, memory, and emotional stability, thus contributing to a
positive physical and mental health.
***Briefly write about the integration perspective of yoga in health management.
The uncontrolled lifestyle of humans and the rising levels of environmental pollution are causing
various physical and mental illnesses. The diversity of human ailments presents a challenge to
medical science. To combat various diseases, treatment methods have evolved. Besides
traditional allopathy and homeopathy, new treatment methodologies have emerged to address
new physical and mental disorders. These include Kbiraji or Ayurvedic, Unani, Reiki, Magnetic
therapy, and Yoga therapy, among others. Yoga therapy offers a way to free oneself from
physical and mental ailments. Currently, in treating certain ailments, the combined use of
allopathic medicines with selected yoga practices is becoming increasingly popular in advanced
countries. In sports therapy, certain selected postures and pranayama are utilized. Nowadays,
the popularity of yoga practice for maintaining bodily and mental well-being is on the rise.
Although there is no direct evidence, many believe that practicing yoga leads to a healthy body
and longevity.
Researchers from Yale University in America have published the results of long-term studies
showing that those who regularly practice yoga for an extended period have significantly fewer
heart-related issues compared to those who do not practice yoga.
Additionally, regular yoga practice has shown improvements in mental health. Significant
benefits of yoga practice have also been observed in cases of asthma and several respiratory
problems, as it helps regulate memory. Regular yoga practice enhances intellect and memory. Its
application in controlling stress has lasting benefits. The use of yoga practices in treating
specific problems such as spinal pain, spinal degeneration, and spinal curvature has gained
popularity in advanced nations. A group of professors at Boston University School of Medicine
conducted a survey and found that the Experimental Group, who practiced yoga for a period,
experienced considerable relief from back pain compared to the Control Group. Many believe
that the benefits of yoga practice have also been observed in dealing with painful ailments like
incurable cancer as a form of alternative medicine. Numerous evidences of yoga's effectiveness
in treating mental disorders have been documented. The importance of yoga practice in treating
common mental health issues like stress and depression cannot be overlooked. There are
experimental trials underway to awaken Kundalini energy to help free individuals from the
addiction to drugs and alcohol. In China, certain practices of Hatha Yoga are used in
contraception as well.
Several practices in Hatha Yoga can help one remain free from hunger for extended periods. It
has been proven that individuals who regularly practice Hatha Yoga achieve longevity and
youthfulness. However, practicing yoga without guidance from a trained instructor or reliable
source can cause permanent harm to the body. Therefore, practicing yoga at home by reading
books can be very dangerous.
**Discuss the cyclic meditative process as part of stress management.
Stress, which is mental pressure, is a chaotic reaction to adapting, characterized by personal
traits of anxiety, permission, and excessive psycho-physiological, psychosocial, and
environmental features. According to Patanjali's Yoga Sutras, mental stress arises from "the
psycho-physiological imbalance caused by the sufferings of existence or hardship, leading to an
individual’s mental corrections and identification, influenced by social environment and
psychosomatic responses.”
People face various emotions, such as happiness, contentment, depression, anger, and
frustration, which can shift from positive to negative. They often have higher expectations from
themselves and the surrounding environment, which can lead to empowerment. On the other
hand, many situations can trigger anxiety, anger, or disappointment. It is natural for everyone to
experience both positive and negative emotions, making awareness of one's feelings essential.
Additionally, it is entirely normal for people to express their emotions. However, it is important
for everyone to understand that there are ways to express both positive and negative emotions.
Negative emotions and their expressions can inadvertently lead to the creation of stress in
individuals. In today’s life, mental stress has become a leading cause of many health issues. It is
well-known that stress adversely affects health. Lifestyle plays a crucial role in managing stress.
Lifestyle is characterized by certain habitual traits and these factors have a significant impact on
one’s life and health. In other words, lifestyle encompasses one’s habits, recreation, thoughts,
and all daily activities.
A healthy lifestyle can mitigate mental stress.
Mental stress is a very significant issue that we must recognize and reinforce, control, and
reduce it. Often we feel the need to control a situation, which can lead to stress; however, we
cannot always control every situation. Yoga does not accept the duality of good and bad stress.
Yoga means the restraint of the mind's fluctuations, while nirodha means to stop. In other words,
yoga is the cessation of the fluctuations of the mind. The fluctuations refer to the form or shape
the mind assumes. Yoga believes that mental turbulence can be completely calmed, leading to
self-discovery in a subtle state of awareness, which considers the material perspective of life
and living. Regardless of how we understand the extent of entering into a state beyond the
physical, we also tend to stray from our identities through mental corrections. Patanjali’s Yoga
Sutras states that one who halts their mental fluctuations will exist in their true form. That is, if
someone realizes that their true identity is a child of God and they manage to control their
mental fluctuations, they will truly see themselves as a child of God. Your perception of your
identity will reflect the self you recognize. This leads to the understanding that, to achieve
mental and physiological balance, one must regularly practice yoga. Yoga instills harmony in the
mind, making all activities efficient and creative. Thus, with a positive mindset, free from
distorted mental disturbances, one possesses a continuous sense of growth and achievement.
***Write about the impact of positive and negative self-concept.
The impacts of positive or affirmative self-conception are as follows:
- They are capable of taking responsibility as they age and step forward.
- They participate joyfully in gaining experience with age.
- They voluntarily take on roles and responsibilities in life.
- They take a leading role in solving problems.
- They are naturally inclined to remove obstacles on the path of happiness.
- They require minimal anxiety, dilemma, and need for others’ advice when making decisions.
Children with negative self-concept exhibit behaviors that are often unsupported by others and
are perceived as immature or antisocial. These children feel unloved by their parents and
considered unwanted. Most of them harbor negative feelings towards their siblings and may
become aggressive. They believe that their siblings are the reason for their deprivation of
parental affection. In many cases, these children display escapism or become overly dependent
on their parents, hoping to regain their earlier status of being favored. Children with a negative
self-concept continue to exhibit the same behaviors without considering the consequences,
which further frustrates their parents. As a result, an emotional distance often grows .
***The Importance of Self-Awareness in Brief
In most cases of residential life, self-awareness plays a crucial role. The following discussion
elaborates on this topic:
Adjustment: According to most psychologists, the two main components of personality are self-
awareness (Self-Concept) and traits (Traits). They further assert that self-awareness significantly
contributes to the formation of personality traits. For example, they point out that children with a
positive self-concept (Positive Self-Concepts) develop traits such as confidence, self-esteem,
and the ability to understand themselves correctly. Such children are able to accurately evaluate
their relationships with others. As a result, their personal and social adjustment is satisfactory.
Conversely, when a child's self-awareness is negative (Negative Self-Concept), it leads to a lack
of confidence, uncertainty about oneself, and inferiority, which weakens the child's personal and
social adjustment.
Good Mental Health: According to Abraham Maslow, good mental health requires an individual
to be capable of supporting, loving, and respecting themselves while also being able to earn the
support, love, and respect of others. Children with a strong sense of self-awareness possess
these characteristics.
Realistic Aspiration: With age, most children develop aspirations. This aspiration is desirable for
the child because it prompts them to set goals and actively pursue them, embodying motivation.
A child’s self-awareness helps determine the level of their realistic aspirations. Realistic
aspiration does not mean that a child should set lower aspirations than their capabilities. It
means that a self-aware child will set their aspirations according to their potential, even if they
are aware that their expectations are lower than their actual potential.
Success: When goals are realistic, the likelihood of success increases. Success strengthens
self-awareness, encouraging children to act proactively instead of waiting for others’ advice. In
the quest to achieve their goals, children strive against various age-related obstacles and
difficulties, collaborating with each other and often exceeding their own responsibilities.
***Two Strategies for Positive Behavior
1. Educators should point out the weaknesses to students without unnecessary reprimands.
Unwarranted scolding does not yield results; instead, it harms the self-esteem of students.
2. No student should be criticized or scolded in front of peers by comparing them with others, as
this could foster negative self-awareness in the child, potentially impacting their future behavior.
***What is Self-Esteem?
Self-Esteem is a type of socio-psychological construct. Researchers consider self-esteem as
one of the key determinants of an individual's success in various aspects such as educational
competence, emotional wellbeing, and a happy marital life.
***Explain the Importance of Developing Self-Esteem in People and List the Types of Self-
Esteem.
First part: Importance of developing self-esteem: Self-esteem is not formed immediately after
birth. It gradually begins to develop in children starting at around age 2. Initially, children derive
joy from observing the behaviors and affections of adults. They then learn to differentiate
between praise and annoyance shown by adults. They find happiness in praise and discomfort
in annoyance. By ages 3 to 5, children begin to develop a sense of self-esteem. They can
understand good and bad behavior, criticism, and praise, and act accordingly. Between ages 6
and 10, boys and girls behave based on their studies, sports, and status. Different types of self-
esteem develop among those aged 11 and older, based on aspects like achievements, family
prestige, love, physical appearance, and career. The importance of self-esteem is evident at
every stage of life. Initially, self-esteem is centered around oneself but gradually centers around
various objects. Later on, self-esteem takes the form of ego or self-concept. This sense of self
can create a competitive spirit among students. If they succeed in competition, their efforts
increase significantly. Conversely, if they do not succeed, their self-esteem suffers, leading them
to become more stubborn, participate in competitions, and eventually achieve success. As they
grow older, self-esteem develops around school, classes, and family. Children feel a sense of
self-esteem in the achievements of their school, class, or family. Therefore, they strive hard to
maintain the prestige of these entities and succeed. Those students who do not achieve
satisfactory success in academics often try to excel in sports, literature, etc., and find success
in these areas. As they mature further, students develop a sense of self-awareness. The
motivation from self-awareness significantly enhances their capabilities. During adolescence or
beyond, self-esteem becomes subject-oriented. The social recognition from friends establishes
a specific type of self-esteem among them. In the pursuit of love and affection, they strive to
succeed in any endeavor, making maximum effort to showcase their abilities to their partners
and achieving success in various tasks. A good job encourages individuals to work even more
efficiently. Further praise in the workplace drives individuals to strive for more advancement and
success. Similarly, prestige associated with one's familial legacy cultivates a particular type of
self-esteem. Individuals strive to preserve their family prestige vigorously and receive praise for
their efforts.
Thus, people from childhood to adulthood strive to maintain their self-esteem. Teachers and
guardians have a vital role in fostering self-esteem among students. These include:
- Students should be praised for the works in which they achieve success.
- It is not appropriate to identify the weaknesses of students and scold or criticize them for that.
A child who may not excel academically can certainly improve in sports, literature, or the arts.
- Special training should be provided in areas where a child shows love, desire, or inclination.
