The topic “Introduction to Yoga Texts” in Class 12 Yoga (841) explores the ancient scriptures that form the foundation of yogic philosophy and practices. These texts not only detail the physical aspects of yoga but also emphasize mental discipline, spiritual upliftment, and ethical living. Understanding the essence of key yoga texts like the Vedas, Upanishads, Bhagavad Gita, and Patanjali’s Yoga Sutras helps students grasp the depth and origin of yoga beyond its modern-day physical interpretations.
Introduction to Yoga Texts Class 12 Notes
Concept of Aahara (Diet) according to Yogic Text
Food is essential for life. “Aahara” means food or diet in Sanskrit, and “Aahara” is not just “food to fill the stomach”. It is about choosing the right kind of food that not only keeps your body healthy but also keeps your mind calm and focused.
Balanced Diet: A balanced diet is the one which contains all the elements of food that are needed to keep one healthy. A balanced diet can be divided into two parts: the macronutrients and micronutrients.
- Macronutrients: Macronutrients cover principally three components, namely carbohydrates, fats and proteins. Carbohydrates and fat provide energy and heat. Proteins are crucial for the building of tissues, maintenance of the cellular integrity and functioning of the cells.
- Micronutrients: The micronutrients comprise vitamins and minerals. They maintain tissues and regulate functions of the body. They also enhance the utilisation of carbohydrates, proteins and fats by the body.
Concept of Aahara
According to the Bhagavad Gita, food is classified based on its effects on the body and mind.
- Sattvic Aahar – Sattvic is a vegetarian diet based on Ayurvedic principles like fresh fruits, vegetables, nuts, milk and cooked food.
- Rajasic Aahara – “Rajasic” comes from the Sanskrit word “rajas”. Rajasic foods in Ayurveda are considered a blend of pure and impure foods, like fried foods, excessive spices, tea, coffee and sugary items.
- Tamasic Aahara – Tamasic Aahara are those foods which can create problems in physical or mental well-being, like overcooked food, processed food, meat, alcohol or preserved food.
Basis of the yogic diet
Various yogic scriptures identify food items to be as Pathya (wholesome) and Apathya (unwholesome) food and form the basis of the yogic diet. They are discussed below:
- Apathya/Unwholesome food: The foods which are restricted (for the yogi) are those which are sour, bitter, salty, heating, green vegetables (other than those ordained), oil, sesame and mustard, alcohol, fish, flesh foods, curds, buttermilk, oil cakes and garlic.
- Pathya/Wholesome food: The most helpful food for the yogi are acceptable grains, wheat, rice, grain, milk, ghee, sugar sweets (solidified sugar), dry ginger, natural products (types of cucumber), five vegetables and such pulses, and pure water.
Plan of yogic diet
Yoga or pranayama should not be done immediately after meals or avoided if you are extremely hungry. A small quantity of milk or butter is recommended before training.
Effect of Mitahara (Yogic diet)
Mitahara means “moderate eating” in sanskrit is more than a diet. It is a yogic principle that blends nutrition with mindfulness. Practicing mitahara can have many good effects on both body and mind.
- Start the day with warm water with lemon to flush out toxins from your body.
- Take the Sattvic Diet to maintain physical fitness and enhance mental clarity, which will help to improve immunity and balance the body and mind.
- Take foods which are helpful for digestion, like green leafy vegetables, fruits and sprouts.
- Include nutritive and mentally supportive foods like ghee, coconut oil and sprouted seeds, etc.; this food will improve the memory and calm the mind.
Significance of Hatha Yoga practices in health promotion
The word ‘Hatha’ is made up of two words, ‘Ha’ and ‘Tha’. In which ‘Ha’ means prana shakti, the most important force, and ‘tha’ means the shakti of the mind (mental force). Hatha Yoga is a powerful method to make your body and mind strong, healthy and peaceful. Hatha yoga includes:
- Postures (asanas)
- Breath (pranayama)
- Gestures (mudras)
- Locks (bandhas)
- Meditation sounds (nadausandhana)
- Cleansing process (Shat kriyas)
Significance and benefits of Hatha Yoga
- Enhances Respiratory Health – Hatha Yoga is helpful to improve lung function and increase vital capacity.
- Boosts Heart Wellness – Hatha Yoga is helpful for regulating blood pressure and supports cardiovascular health.
- Improves Digestion – Stimulates digestive fire (agni), aids metabolism, and relieves constipation.
- Promotes Clear Skin – Detoxifies the body through shat kriyas, leading to glowing skin and awareness.
- Increases Flexibility – Tones muscles and enhances joint mobility.
- Strengthens Nervous System – Maintains body stability through better nervous system regulation.
- Balances Endocrine Glands – Supports hormone function, especially pituitary and pineal glands.
- Regulates Weight – Extra oxygen aids fat burning or feeds undernourished tissues.
- Prepares for Meditation – Mudras focus the mind and help in sensory withdrawal (pratyahara).
- Supports Full-Body Health – Bandhas, like Jalandhar Bandh, regulate glands and clear throat-related issues.
Concept of mental health well-being according to Patanjali Yoga
Mental health is an important component of overall health and well-being. Yoga is known to play a remarkable role in the improvement of mental health as well as in the treatment and prevention of mental (psychological) health-related problems. Patanjali yoga sutras start with the idea of ‘cittavrti nirodha’, enlightening the importance of controlling the mind.
Threefold Approach to Mental Health in Yoga Sutras:
Maharshi Patañjali defines yoga as ‘yogah cittavrti nirodhah’. He described various therapeutic aspects in his yoga sutras.
- Promotive: In this approach you have to do things that help your mind stay strong and positive, like good values (yamas and niyamas), breathing exercises (pranayama), and meditating (dhyana).
- Preventive: In this approach you have to avoid bad habits that hurt your mental peace, like avoiding overthinking and doing distracting things.
- Curative: If you feel stressed, yoga can help you to heal your mind, like it can reduce sadness, fear or anxiety. Yoga helps to feel more balanced and peaceful.
Says Patanjali
Disease: mental laziness, doubt, lack of enthusiasm, lethargy, craving for sense pleasure, false perception, despair caused by failure to concentrate and unsteadiness in concentration
Effects on Cittavikshepa
Maharshi Patanjali precisely explains the effects of the obstacles on mental health as pain (Dukha), depression (Daurmanasya), trembling of the body (Angamejayatva), and irregular breathing (Shvasprashvasa) as the major symptoms of mental distraction (Cittavikshepa.)
Note: “Cittaprasadana” is a Sanskrit word that means “a clear, pleasant and peaceful state of mind”;
Developing positive attitudes and feelings for Cittaprasadana
Maharshi Patanjali suggests a person inculcate the qualities to achieve a blissful state of mind called Cittaprasadana by cultivating the right attitude towards different kinds of people:
- Friendliness (maîtri)
- toward the happy (Sukha)
- compassion (Karuna)
- for the unhappy (Dukha)
- delight (Mudita)
- in the virtuous (Punya)
- indifference (Upeksha)
- toward the immoral (Apunya)
Then the mindful stuff achieves the Cittaprasadana (blissful peace of mind). Steps for promoting mental modification of health Yoga practice is being promoted for a high potential for prevention of illness and promotion of health.
Kriya Yoga
According to the Maharshi Patanjali, Kriya Yoga is a path of practical action and inner discipline. The Kriya Yoga includes three powerful practices that help to purify the mind and prepare for deeper spiritual growth:
- Tapas (Self-Discipline): “Tapas” means “to generate heat” or “burn impurities”. Tapas helps with controlling desires, building inner strength and staying focused.
- Swadhyaya (Self-Study): “Swadhyaya means ‘self-study’. This is usually interpreted as the study of the scriptures which deals with the nature of the true Self (spirit) and its realisation. It includes scriptures, chanting mantras and reflecting on our thoughts and actions.
- Ishwarapranidhana (Surrender to God): “Ishwarapranidhana means the offering of one’s life to God. It is an important tool to develop the sense of surrendering the ego to the Supreme Being in humility; it is thought that the character of the divine can be attained.
Patanjali Ashtanga Yoga
Ashtanaga Yoga is a mode of Yoga which consist of Eight Limbs or Steps i.e. Yama, Niyama, Asana, Pranayama, Pratyahar, Dharna, Dhyana and Samadhi have been found to control the mental modification thereby helping in
attaining good health.
Yogic practice of Patanjali yoga
Bahiranga and Antranga Yoga
Ashtanga Yoga, described by Maharshi Patanjali, which means “Eight-Limbed Path”. This eight-limbed path has eight steps which guide a person toward physical, mental and spiritual well-being. The first five limbs-Yama, Niyam, Asana, Pranayam and Pratyahara constitute Bahiranga Yoga and the remaining limbs i.e. Dharna, Dhyana and Samadhi constitute to form as Antaranga Yoga.
a. Bahiranga Yoga
- Yamas (self-restraints): The yamas are guidelines for how to interact with the outside world at a social level. The practicing of Yama will help in developing peace and harmony in the society.
- Niyamas (observances): The niyamas represent guidelines for self-discipline.
- Asana (posture): Asana according to Patanjali, is the sitting posture which should be steady and comfortable so the yogi can sit and meditate for long periods of time.
- Pranayama (breath control): Pranayama, which literally means stretching or expansion of prana, the vital life force, involves breath control and helps train and prepare the mind for dharana (concentration).
- Pratyahara (sense withdrawal): Through pratyahara one gains the ability to withdraw the senses from their objects thus achieving perfect control over the senses. The pratyahara thus helps in mental and spiritual health of an individual.
b. Antaranga Yoga
- Dharana (concentration/focus): Dharana involves focusing the mind on a single object of concentration for long periods of time. Thus it is beneficial for psychological and spiritual growth.
- Dhyana (meditation): When there is an uninterrupted flow of the mind towards the object of focus, the yogi enters the state of meditation. The practice of Dhyana promotes towards good health, happiness and harmony in life.
- Samadhi (total absorption): Finally when even the self-awareness of the mind disappears, and only the object of meditation shines through, it is called the state of samadhi. This leads to enlighten the state of self realization.
Concept of healthy living in Bhagawat Gita
The Bhagawat Gita is a Sanskrit text derived from the Mahabharata epic. The Bhagawatgita includes eighteen chapters. The following three types of Yoga in particular have been highlight in the Bhagwatgita:
- Bhakti Yoga (Yoga for Devotion) is summarized as a mode of worship, which involves of continuous and loving remembrance of God.
- Karma Yoga(Yoga for Selfless Action), works are done without attachment to the results. It is highlighted by many as the ideal path for Self-realization.
- Jnana Yoga (Yoga of Self transcending Knowledge) is a path to achieve the true knowledge about the self.
Healthy living in Bhagawat Gita
Bhagawat Gita translated into 75 languages of the world. To understand the concept of healthy life according to the Bhagavada Gita, some important facts are indicated, if a person follows them he can lead a healthy life.
YOGA MEANS EQUANIMITY:
In the Bhagavad Gita, Lord Krishna beautifully defines yoga as “Samatvam Yoga Uchyate” (समत्वम् योग उच्यते), meaning “equanimity is yoga”. Yoga is not just about posture or breathing; it is about keeping the mind calm and balanced in any situation, like in success or failure, joy or sorrow and gain or loss. The balanced state is called Samatvam, and it is a true yoga.
YOGA IS SKILL IN ACTION
In the Bhagavad Gita, Lord Krishna says “Yogah Karmasu Kaushalam” (योगः कर्मसु कौशलम्), which means “Yoga is skill in action”. It means that true yoga is not just about sitting in meditation or doing postures; it is the art and science of healthy living. Yoga helps you practice calmness in mind, and you are able to concentrate on one thing. You can understand something and take decisions with the right knowledge at the ideal time. Whatever work you do will be fruitful when you do it with dedication and commitment.
DEDICATING THE DIVINE QUALITIES
In Bhagavad Gita, Lord Krishna speaks about divine qualities (Daive Sampad), which means a person toward peace, self-realisation and liberation. These qualities help us live with humanity, humility and harmony.
BALANCE IN CONSCIOUSNESS
Eating healthy and right food in minimal quantity can lead to complete positive and good life. He who is mild in his habits of eating, working, sleeping, and fun activities can reduce all material pains by practicing the yoga.
Importance of Subjective experience in daily Yoga Practice
Daily yoga is not just about physical movement; it is about inner feeling, and this inner feeling is known as subjective experience. These subjective experiences play a big role in making yoga truly meaningful. When you practise yoga, then you will notice changes in your body, like physically, mentally, socially and spiritually. These personal experiences help you to understand your own body and mind better.
a. Physical Health
The health of the body is of fundamental importance in life. Physical development relates to structure of the body, height, weight ratio of the body, anatomical and physiological development of all internal and external
organs, nervous system, various physiological and general conditions of health.
b. Mental Health
Mental health is an important component of overall health and well being. Negative thoughts and fears create an imbalance in our nervous system and through this our physical function.
c. Social Health
Social health is simply to be happy within and to be able to make others happy. Social development indicates to the development of the attitude and behavior in relations to conduct towards others.
d. Spiritual Health
The fundamental principle of spiritual life and the highest precept of humanity are: AHIMSA – PARAMO- DHARMA This principle teaches us non-violence, in thoughts, words, feelings and actions. Prayer, meditation, mantra, positive thinking and tolerance, leads to spiritual health and wellbeing.
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