LOS CINCO PRINCIPIOS DEL YOGA, SEGN SWAMI VISHNU-DEVANANDA

A efectos de clarificar la ciencia del Yoga y hacerla accesible a la mayora de los

aspirantes, Swami Vishnu-Devananda extrajo su esencia y la present en estos principios
universales para la salud fsica y mental como asimismo de crecimiento espiritual.
Metfora:
Imagina que quieres emprender un viaje muy largo en automvil. Qu necesitas para
lograr llegar a tu destino?
El viaje es la vida hacia la iluminacin
El vehculo es el cuerpo, la mente y el alma.
La gasolina es la alimentacin correcta
El mantenimiento al coche es al ejercicio correcto (asana)
La bateria es el prana, la respiracin correcta (pranayama)
Las paradas para dormir en el largo viaje es el descanso correcto (savasana y relajacin)
El conductor que sabe el camino y maneja bien es la meditacin y el pensamiento positivo
(dhyana y sankalpa)
1. Ejercicio adecuado (Asanas)
Nuestro cuerpo fsico est diseado para moverse y ejercitarse. Si nuestro estilo de vida
no provee el movimiento natural a los msculos y articulaciones, entonces enfermedades
y serias dolencias vendrn con el tiempo. El ejercicio adecuado debe ser agradable para
el practicante a la vez que beneficioso para el cuerpo, mente y vida espiritual.
Our physical body is meant to move and exercise. If our lifestyle does not provide natural
motion of muscles and joints, then disease and great discomfort will ensue with time.
Proper exercise should be pleasant to the practitioner while beneficial to the body, mind
and spiritual life.
There are numerous modern physical culture systems designed to develop
through mechanical movements and exercises. As Yoga regards the body as
the soul on its journey towards perfection, Yogic physical exercises are
develop not only the body. They also broaden the mental faculties and
capacities.

the muscles
a vehicle for
designed to
the spiritual

The Yogic physical exercises are called Asanas, a term which means steady pose. This is
because the Yoga Asana (or posture) is meant to be held for some time. However this is
quite an advanced practice. Initially, our concern is simply to increase body flexibility.
The body is as young as it is flexible. Yoga exercises focus on the health of the spine, its
strength and flexibility. The spinal column houses the all-important nervous system, the
telegraphic system of the body. By maintaining the spine's flexibility and strength through
exercise, circulation is increased and the nerves are ensured their supply of nutrients and
oxygen.
The Asanas also affect the internal organs and the endocrine system (glands and
hormones).
Swami Vishnudevananda recommended daily practice of the 12 Basic Asanas.
Traditionally, Yogis practice Surya Namaskar, the sun salutation, before the Asanas.

2. Respiracin adecuada (Pranayama)

El Yoga nos ensea cmo usar nuestros pulmones al mximo de su capacidad y cmo
controlar el aliento. La respiracin adecuada debe ser profunda, lenta y rtmica. Esto
aumenta la vitalidad y la claridad mental.
Yoga teaches us how to use the lungs to their maximum capacity and how to control the
breath. Proper breathing should be deep, slow and rhythmical. This increases vitality and
mental clarity.
Most people use only a fraction of their lung capacity for breathing. They breathe shallowly,
barely expanding the ribcage. Their shoulders are hunched, they have painful tension in
the upper part of the back and neck, and they suffer from lack of oxygen. They should
learn the full Yogic breathing.
Tipos de respiracin:
1) Clavicular breathing is the most shallow and worst possible type. The shoulders and
collarbone are raised while the abdomen is contracted during inhalation. Maximum effort is
made, but a minimum amount of air is obtained.
2) Thoracic breathing is done with the rib muscles expanding the rib cage, and is the
second type of incomplete breathing.
3) Deep abdominal breathing is the best, for it brings air to the lowest and largest part of
the lungs. Breathing is slow and deep, and proper use is made of the diaphragm.Actually,
none of these types are complete. A full Yogic breath combines all three, beginning with a
deep breath and continuing the inhalation through the intercostal and clavicular areas.
Cmo aprender la respiracin abdominal
To get the feel of proper diaphragmatic breathing, wear loose clothing and lie on the back.
Place the hand on the upper abdomen, where the diaphragm is located. Breathe in and
out slowly. The abdomen should expand outward as you inhale and contract as you
exhale. Try to get the feeling of this motion.
Cmo aprender la respiracin yguica total
Once you feel proficient in the practice of the abdominal breathing you will be ready to
learn the Full Yogic Breathing. Breathe in slowly, expand the abdomen, then the ribcage,
and finally the upper portion of the lungs. Then, breathe out in the same manner, letting
the abdomen cave in as you exhale. This is the Yogic complete breath.
Pranayama
By far the most important thing about good breathing is the Prana, or subtle energy of the
vital breath. Control of the Prana leads to control of the mind. Breathing exercises are
called Pranayamas, which means to control the Prana.
The two main Pranayamas taught in the Sivananda Ashrams and Centres are Kapalabhati
and Anuloma Viloma.

3. Relajacin adecuada (Savasana)

Mucho antes de la invencin de los autos, aeroplanos, telfonos, computadoras,
autopistas y otros modernos generadores de stress, los Rishis (sabios o videntes) y Yogis
de antao idearon tcnicas muy poderosas para la relajacin profunda. De hecho, muchos
mtodos modernos para el manejo del stress y relajacin encuentran su fundamento en
esta tradicin.
Por medio de una relajacin adecuada de todos los msculos el Yogi es capaz de
rejuvencer completamente su sistema nervioso y alcanzar una profunda sensacin de paz
interior.
Long before the invention of cars, planes, telephones, computers, freeways and other
modern triggers of stress, the Rishis (sages or seers) and Yogis of yore devised very
powerful techniques of deep relaxation. As a matter of fact, many modern stressmanagement and relaxation methods borrow heavily from this tradition. By relaxing deeply
all the muscles the Yogi can thoroughly rejuvenate his nervous system and attain a deep
sense of inner peace.
When the body and the mind are constantly overworked, their natural efficiency to perform
work diminishes. Modern social life, food, work and even the so-called entertainment, such
as disco dancing, make it difficult for modern people to relax. Many have even forgotten
that rest and relaxation are nature's way of recharging. Even while trying to rest, the
average person expends a lot of physical and mental energy through tension. Much of the
body's energy is wasted uselessly.
More of our energy is spent in keeping the muscles in continual readiness for work than in
the actual useful work done. In order to regulate and balance the work of the body and
mind, it is best to learn to economize the energy produced by our body. This may be done
by learning to relax.
It may be remembered that in the course of one day, our body usually produce all the
substances and energy necessary for the next day. But it often happens that all these
substances and energy may be consumed within a few minutes by bad moods, anger,
injury or intense irritation. The process of eruption and repression of violent emotions often
grows into a regular habit. The result is disastrous, not only for the body, but also for the
mind.
During complete relaxation, there is practically no energy or "Prana" being consumed,
althouth a little is keeping the body in normal condition while the remaining portion is being
stored and conserved.
In order to achieve perfect relaxation, three methods are used by yogis: "Physical",
"Mental", and "Spiritual" relaxation. Relaxation is not complete until the person reaches
that stage of spiritual relaxation, which only advanced spiritual aspirants know.
1) Relajacin fsica: We know that every action is the result of thought. Thoughts take form
in action, the body reaching to the thought. Just as the mind may send a message to the
muscels ordering them to contract, the mind may also send another message to bring the
relaxation to the tired muscles.

Physical relaxation first begins with the toes and then moves upward. The autosuggestion
pases through the muscles and reaches the eyes and ears at the top. Then, slowly,
messages are sent to the kidneys, liver and the other internal organs. This relaxation
position is known as Savasana, or the Corpse Pose. For further reading, please see
chapter 6 of the Complete Illustrated Book of Yoga by Swami Vishnudevananda.
2) Relacin mental: When experiencing mental tension, it is advisable to breathe slowly
and rhythmically for a few minutes. Soon the mind will become calm. You may experience
a kind of floating sensation.
3) Relajacin espiritual: However one may try to relax the mind, all tensions and worries
cannot be completely removed until one reaches spiritual relaxation. As long as a person
identifies with the body and the mind, there will be worries, sorrows, anxieties, fear and
anger. These emotions, in turn bring tension. Yogis know that unless a person can
withdraw from the body/mind idea and separate himself from the ego-consciousness, there
is no way of obtaining complete relaxation. The yogi identifies himself with the all
pervading, all-powerful, all-peaceful and joyful self, or pure consciousness within. He
knows that the source of all power, knowledge, peace and strength is in the self, not in the
body. We tune to this by asserting the real nature, that is "I am that pure consciousness or
self". This identification with the self completes the process of relaxation
4. Dieta adecuada (Vegetariana)
Adems de ser responsables por la constitucin de nuestro cuerpo, los alimentos que
ingerimos afectan profundamente nuestra mente. Para una mxima eficiencia cuerpomente y completa conciencia espiritual, el Yoga propone una dieta lacto-vegetariana. Esta
es una parte integral del estilo de vida yguico.
Besides being responsible for building our physical body, the foods we eat profoundly
affect our mind. For maximum body-mind efficiency and complete spiritual awareness,
Yoga advocates a lacto-vegetarian diet. This is an integral part of the Yogic lifestyle.
The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are
easily digested and promote health. Simple meals aid the digestion and assimilation of
foods. Nutritional requirements fall under five categories: protein, carbohydrates, minerals,
fats and vitamins. One should have a certain knowledge of dietetics in order to balance the
diet. Eating foods first-hand from nature, grown in fertile soil (preferably organic, free from
chemicals and pesticides) will help ensure a better supply of these nutritional needs.
Processing, refining and overcooking destroy much food value.
There is a cycle in nature known as the "food cycle" or "food chain". The Sun is the source
of energy for all life on our planet; it nourishes the plants (the top of the food chain) which
are then eaten by animals (vegetarian), which are then eaten by other animals
(carnivores). The food at the top of the food chain, being directly nourished by the Sun,
has the greatest life promoting properties. The food value of animal flesh is termed as
"second-hand" source of nutrition, and is inferior in nature. All natural foods (fruits,
vegetables, seeds, nuts and grains) have, in varying quantities, different proportions of
these essential nutrients. As source of protein, these are easily assimilated by the body.
However, second-hand sources are often more difficult to digest and are of less value to
the body's metabolism.

Many people worry about whether they are getting enough protein, but neglect other
factors. The quality of the protein is more important than the quantity alone. Dairy
products, legumes, nuts and seeds provide the vegetarian with an adequate supply of
protein. The high protein requirement still being used by many Health Departments is
based on antiquated data and has been scientifically disproved many times in the
laboratory.
A healthy motto is: "Eat to live, not live to eat". It is best if we understand that the purpose
of eating is to supply our being with the lifeforce,or Prana, the vital life energy. So the
greatest nutritional plan for the Yoga student is the simple diet of natural fresh foods.
However, the true Yogic diet is actually even more selective than this. The Yogi is
concerned with the subtle effect that food has on his mind and astral body. He therefore
avoids foods which are overly stimulating, preferring those which render the mind calm
and the intellect sharp. One who seriously takes to the path of Yoga would avoid ingesting
meats, fish, eggs, onions, garlic, coffee, tea (except herbal), alcohol and drugs.
Any change in diet should be made gradually. Start by substituting larger portions of
vegetables, grains, seeds and nuts until finally all flesh products have been completely
eliminated from the diet.
The Yogic diet will help you attain a high standard of health, keen intellect and serenity of
mind. To really understand the Yogic approach to diet one has to get familiar with the
concept of the 3 Gunas or qualities of nature.
5. Meditacin y Pensamiento Positvo (Dhyana)
Aqu est el punto ms importante de todos, nos convertimos en aquello que pensamos.
Por tanto, debiramos de tener pensamientos positivos y creativos ya que estos
contribuirn a una salud vibrante y una mente pacfica, llena de alegra.

Una visin positiva sobre la vida puede ser desarrollada a travs del aprendizaje y
prctica de las enseanzas de la filosofa Vedanta. La mente podr ser trada a un
perfecto estado de control por medio de la prctica regular de meditacin.
Here is the most important point of all, we become what we think. Thus we should exert to
entertain positive and creative thoughts as these will contribute to vibrant health and a
peaceful, joyful mind. A positive outlook on life can be developed by learning and
practicing the teachings of the philosophy of Vedanta. The mind will be brought under
perfect control by regular practice of meditation.
When the surface of a lake is still, one can see to the bottom very clearly. This is
impossible when the surface is agitated by waves. In the same way, when the mind is still,
with no thoughts or desires, you can see the "Self" this is called Yoga.
We can control the mental agitation by two means: by concentrating the mind either
externally or internally. Internally, we focus on the "Self" or the consciousness of "I am".
Externally, we focus on anything other than the "Self" or "I am".
When we take up some recreation on putting the ball into the hole (golf), the other
thoughts are slowed down or stilled. We feel we have played a good game when we have
achieved perfect concentration. The happiness we experience comes, not because the

ball being put in the hole eighteen times, but because we have achieved perfect
concentration eighteen times. At that time, all the worries and problems of the world
disappeared.
The mental ability to concentrate is inherent to all; it is not extraordinary or mysterious.
Meditation is not something that a Yogi has to teach you; you already have the ability to
shut out thoughts.
The only difference between this and meditation (the positive way), is that generally we
have learned to focus the mind externally on objects. When the mind is fully concentrated,
time passes unnoticed, as if it did not exist. When the mind is focused, there is no time!
Time is nothing but a modification of the mind. Time, Space, and causation and all external
experiences are mental creation.
All happiness achieved through the mind is temporary and fleeting; it is limited by nature.
To achieve that state of lasting happiness and absolute peace, we must first know how to
calm the mind, to concentrate and go beyond the mind. By turning the mind's
concentration inward, upon the self, we can deepen that experience of perfect
concentration. This is the state of Meditation".
Las tcnicas de Meditacin
Meditation is an experience that cannot be described, just as colors cannot be described
to a blind man. All ordinary experience is limited by Time, Space and Causation. Our
normal awareness and understanding do not transcend these bounds.
Finite experience, which is measured in terms of past, present and future, cannot be
transcendental. Concepts of time are illusory, for they have no permanence. The present,
immeasurably small and fleeting, cannot be grasped. Past and future are non-existent in
the present. We live in illusion.
The meditative state transcends all such limitations. In it there is neither past nor future,
but only the consciousness of "I am" in the eternal NOW. It is only possible when all
mental modifications are stilled.
The closest analogous state that we can experience is deep sleep, in which there is
neither time, nor space, nor causation. Meditation, however, differs from deep sleep, for it
works profound changes in the psyche. By curbing and stilling the oscillations of the mind,
meditation brings mental peace.
On the physical level, meditation helps to prolong the body's anabolic process of growth
and repair, and to reduce the catabolic or decaying process. Ordinarily the anabolic
process predominates until the age of 18. From 18 to 35 there is balance between the two,
and after 35 the catabolic process dominates. Meditation can significantly reduce the
catabolic decline. This is because of the innate receptivity of the body cells.
Each of our body cells is governed by the instinctive subconscious mind. They have both
an individual and a collective conciousness. When the thoughts and desires pour into the
body, the cells are activated; the body always obeys the group demand. It has been
scientifically proven that positive thoughts bring positive result to cells. As meditation
brings about a prolonged positive state of mind, it rejuvenates body cells and retards
decay.

One cannot learn to meditate, anymore than one can learn to sleep. one falls into both
states. There are certain points to remember regarding the techniques and stages of
meditation.
Los 14 puntos de la Meditacin
1.Regularity of time, place and practice are important. Regularity conditions the mind to
slow down its activities with a minimum of delay.
2.The most effective times are early dawn and dusk, when the atmosphere is charged with
special spiritual force. If it is not feasible to sit for meditation at these times, choose an
hour when you are not involved with daily activities, and a time when the mind is apt to be
calm.
3.Try to have a separate room for meditation. As meditation is repeated, the powerful
vibrations set up will be lodged in the area; an atmosphere of peace and purity will be felt.
4.When sitting, face North or East in order to take advantage of favorable magnetic
vibrations. Sit in a steady, comfortable, cross-legged position with spine and neck erect but
not tense.
5.Before beginning, command the mind to be quiet for a specific length of time. Forget the
past, present and future.
6.Consciously regulate the breath. Begin with five minutes of deep abdominal breathing to
bring oxygen to the brain. Then slow it down to an imperceptible rate.
7.Keep the breathing, rhythmic, inhale for three seconds and exhale for three seconds.
Regulation of breath also regulates the flow of prana, the vital energy.
8.Allow the mind to wander at first. It will jump around, but will eventually become
concentrated, along with the concentration of prana.
9.Don't force the mind to be still, as this will set in motion additional brain waves, hindering
meditation.
10.Select a focal point on which the mind may rest. For people who are intellectual by
nature, this may be the Ajna Chakra., the point between the eyebrows. For more emotional
people, use the Anahata or Heart Chakra. Never change this focal point.
11.Focus on a neutral or uplifting object, holding the image in the place of concentration. If
using a Mantra, repeat it mentally, and co-ordinate repetition with the breath. If you dont
have a personalized Mantra, use Om. Although mental repetition is stronger, the mantra
may be repeated aloud if one becomes drowsy. Never change the Mantra.
12.Repetition will lead to pure thought, in which sound vibration merges with thought
vibration, without awareness of meaning. Vocal repetition progresses through mental
repetition to telepathic language, and from there to pure thought.
13.With practice, duality disappears and Samadhi, or the superconscious state, is
reached. Do not become impatient, as this takes a long time.

14.In Samadhi one rests in the state of bliss in which the Knower, the Knowledge, and the
Known become one. This is the superconcious state reached by mystics of all faiths and
persuasions.
If you meditate for half an hour daily, you will be able to face life with peace and spiritual
strength. Meditation is the most powerful mental and nerve tonic. Divine energy freely
flows to the adept during meditation, and exerts a benign influence on the mind, nerves,
sense organs and body. It opens the door to intuitive knowledge and realms of eternal
bliss. The mind becomes calm and steady.