KRSNA YOGAThe Spiritual Essence

of Astanga Yoga

Author : Sriman Gaur Nataraj Das

E-Mail : gaurnatraj@gmail.com

Date Produced : October, 2010

Edited : Sriman Rasa Mandala das & Narasimha das

Serial No. : 17 of 54

A Presentation on

DEDICATIONHis Divine Grace A.C. Bhaktivedanta Swami Srila Prabhupada

Founder-AcaryaInternational Society for Krishna Consciousness

1. To study the tenets of Astanga Yoga from authentic scriptures like the Bhagavad-Gita, Srimad-Bhagavatam, Patanjali Yoga sutras.

2. To apply the limbs of Astanga Yoga suitably to aid the practice of Bhakti-yoga.

3. To develop and promote yoga as a authentic and traditional means of preventive health care for body, mind and intellect.

4. To develop institutes and to systematically promote the awareness of Astanga Yoga among devotees and use it as a preaching medium to non-devotees.

In this presentation

Importance of yoga: references by Srila Prabhupada.

Importance of yoga in today’s daily life. The understanding of yoga. The practice of yoga. Asana, pranayama, bandha, mudra. Diet. Courses. Opening Yoga Institutes.

Srila Bhaktivinoda ThakuraHealth, Sadhana, Service

Health

Sadhana

Service

Srila Prabhupada

“Hope this meets you in good health and happiness

in devotional service.”

Health comes first for a Sadhana Bhakta

Healthy people in India

CowsNatural agriculture

People were mostly farmers Lots of physical work

Now 80% of food is

inorganic PETROL Pollution Bad water

No physical work Noise pollution

Most important foods like

Milk, Ghee & Butter are of low quality

Water is bad

As devotees, even we are not immune to diseases.

This definitely affects our sadhana.

Most temple devotees suffer from…

.

Constipation Indigestion

Acidity Piles

Causes…

Improper diet

Lack of proper exercise

Addiction to modern medicines

The answer is simple. The age old and accepted solution of Hatha Yoga.

Laws of Ayurveda

Sattvic diet

The practice of Yoga includes an entire lifestyle

Yoga practice purifies

All the 5 koshas

Gives psychological benefits unlike any other system of medicine.

Yoga is

A spiritual sadhana.

Helps prevent diseases.

Helps us in our most important activity of chanting.

After preliminary practice let’s get down to wisdom.

Atah Yoganushasanam

Yoga means to control the ramblings of the mind by connecting oneself to the

Supreme Lord.

Yogah Citta Vritti nirodhah

The practice of yoga includes an entire lifestyle.

3rd canto of Bhagavatam covers all of astanga yoga philosophy of sankhya.

This includes Yama Niyama

The practices include

Asana

Pranayama

Bandha

Mudra

and DIET…..

Kriyas

Purificatory processes

Kriyas

Dhauti

Neti

Trataka

Nauli

Kapalabhati

Kriyas

Balance the tri-doshas

Most digestion and stomach problems can be cured.

It is very economical to do.

One needs to take care of diet after cleansing.

Asanas purify the body.

Tatah dvandvanibghatah

Surya-namaskarais the topmost practice.

Then sitting postures for chanting and meditation.

Asanas

Standing

Sitting

Prone

Supine

Asanas

Strengthening

Balancing

Healing

Asanas

Bending

Twisting

Sideways

Asanas vs. Exercise

Elastic stretching

Mind body co-ordination

Psychological purification

Pranayama purifies vayu

Tatah ksiyate Prakasaavaranam

Pranayama

Improves breathing

Relaxation

Mind control

Pranayama is accompanied by bandha and mudra.

Bandha

Brahmacharya

Helps in chanting

Mudra

Gives subtle control over elements.

Used in Deity worship also.

One can maintain perfect health just by practicing yoga for 30

minutes in a day

and

maintaining a sattvic diet

Lifestyle includes

Physical maintenanceDiet - 40 %

Exercise or yoga 30 % Sleep 30 %

Mental maintenanceTapas

SvadhayaIsvarapranidhana

yuktähära-vihärasya

yukta-ceñöasya karmasu

yukta-svapnävabodhasya

yogo bhavati duùkha-hä

He who is regulated in his habits of eating, sleeping, recreation and work can mitigate

all material pains by practicing the yoga system.

Krsnaahara

Ahara consists of 40% of body maintenance

Rest 60% is exercise and sleep

ähära-çuddhau sattva-

çuddhiù sattva-çuddhau

dhruvä småtiù småti-

lambhe sarvagranthénäà

vipramokñaù.

The purpose of food is to increase the duration of life,

purify the mind and aid bodily strength.

- B.G 17.10 Purport

One must look at food with the purpose in mind

and not taste.

Hence one must follow proper diet for a steady health and mind.

Food also has 3 components

Spiritual Subtle

Physical

Spiritual: Consciousness and purpose

Subtle: The subtle content sattvic, etc.

Physical: The rasa and the prana

In the Bhagavad–Gita food is also divided into 3 categories:

Sattvik Rajasic

Tamasic

A yogi should be focused on sattvik as a wrong diet can lead to disease.

Examples of

Sattvic ahara: That which digests quickly and keeps you healthy and light. Fulfills all three criteria.

Rajasic ahara: That which takes long time to digest, can cause indigestion, can burn the stomach lining etc., fulfills only 2

criteria.

Tamasic ahara: Difficult to digest, can cause disease, gives a false illusion of strength and bewilders. No criteria is

fulfilled.

Examples of

Sattvic ahara: Milk, ghee, yogurt, butter, whole wheat, red rice, parvar, barley , ginger, honey.

Rajasic ahara: Too salty food, too hot, chilli, pungent, potato.

Tamasic ahara: Tomato, meat, onion, garlic.

Atyahara is described as the first activity that can

“Destroy” Bhakti

Hence one needs to have a proper

regulated diet as

food can make or break your health.

A Yogi should avoid food which is

Reheated, Sour,

Too Salty,Oily,Dry,

With too many vegetables.

Recommended diet for Yogis

Whole wheat Raw rice (unpolished)

MilkGhee

Sugar Candy, Greengram (Akkha Moong)

ParavaraSeasonal fruits

Today’s agriculture is 80%

PETROLEUM-based

80% of what we eat comprise of fertilizers and pesticides.

We should be very careful in terms of selecting food for

prasadam.

Food should be

Freshly cookedEasily digestible

Avoid

Tomato Potato

Cauliflower Cabbage

Avoid

Outside masala Silver coated sweets Chilly and hot spices

Timings

Digestion is a very energy sapping activity. Hence one needs to regulate the timing.

Timings

Food takes 14-16 hrs to digest, go through the intestines and come out. Hence a heavy

lunch before 2:00 pm ensures stomach clears in the morning.

Sattve Laghutvam

Sattva guna is characterized by lightness. Hence a Yogi should have a diet regulated in such a way that he feels always light.

One should regularly practice Asanas and Pranayama.

One should also perform seasonal Kriyas; this ensures

proper upkeep of your system.

Recommended Food Items

Soups (Pumpkin, Bottle guard, carrot, snakegaurd,

Barley, whole wheat.)Khichri (With one vegetable)

Chapati with one subji (Non-oily)Fruits (Seasonal + Honey)

Sugar Candy (Kapha Nashaka)

Dinacharya

First Brush (Jihva Dhauti, Danta Dhauti)

Pass stool

Take bath

Major meals should be finished before 2:00 pm.

Sleep

One should sleep soundly. 6 hours is necessary for the present

condition. Sleep gives muscles time to

recuperate.

Lack of Sleep can result in

Loss of memory

Brain damage

Stress related diseases like diabetes

Mental weakness

And most importantly…….

Sleeping during japa time which can cause offense at

the lotus feet of the holy name…

A Yoga Course can be organized for 10 – 15 days.

This will include complete detailed seminars on

asana pranayama and chanting.

Recently conducted successful seminars

Sri Dham Mayapur Bangalore

Pune Aravade

Bangalore

Mathura Sat-sanga: 40 participants

ISKCON Pune

Temple brahmacharis: 90 participants

Grihastas: 30

Matajis: 20

ISKCON Aravade

Temple brahmacharis: 23 participants

Grihastas: 12

Results

30 min. tailormade yoga schedule was given . The results were tremendous.

We had all or most devotees reporting that they had very good results by

curing many health problems.

The goal and benefit of yoga is purification of body and mind

to make it fit for self-realization.

Krishna Yoga Institute ...

Future plan towards devotee Care

Krishna Yoga! Be fit to serve Lord Krishna!

Thank you very much! Hare Krishna!

Sriman Gaura Nataraj das

ABOUT THE AUTHOR Name Sriman Gaura Nataraj das

Age and Gender 37, Male

Country/Province of Origin India, Karnataka

Educational Degree and Year M.Sc in Yoga, 2006

Educational Institution Mangalore University

Professional Work/Experience Teacher in ISKCON

Affiliation with ISKCON Since 2001

Present Service in ISKCON Preacher/ISKCON New Vrindavan