Scientific Yoga Tuition

Swami Satyananda Saraswati,
B.V.K. College,
 Visakhapatnam,


11.2.82.

What does yoga have to do with students,
 with developing the

mind,
 the brain and the body? I am not going to tell you what the
scriptures say,
 I will tell you what the scientists say. Do you know
the definition of a scientist? A scientist is one who tries to know and
discover the truth by objective analysis and not by faith. Religion is
based on faith; you believe even if you do not really know. In
religion there is belief; in science there is analysis. If I say that
pranayama is good for intelligence,
 it is not necessary that everyone
believes it. But if a scientist does research and finds out how the
brain behaves during pranayama practice: the chemical changes,

the type of brainwaves which are emitted and so forth,
 we can then
come to conclusions based on solid scientific evidence that yoga is
either good or bad for the brain.

In America,
 Czechoslovakia,
 Poland,
 Europe,
 Japan and Australia,


scientists and doctors are using sophisticated instruments to test
the effects of yoga on the mind and the body. Yogic practitioners
are exposed to scientific scrutiny. During the practice of a particular
asana or pranayama,
 instruments register the effects and changes
that take place in the body and the mind From these tests,

scientists have come to the conclusion that yogic practices make the
brain very efficient; memory and concentration become very sharp
and grasping power and the ability to recall facts and figures
increase.

Even children who are mentally retarded,
 who have intelligence

much below average,
 are being taught yoga practices in clinics and
in institutions. For a period of one full year they are taught a few
asanas,
 one or two types of pranayama,
 concentration on a yantra
(psychic symbol of a geometrical nature) and by these practices
their brain faculties and intelligence improve,
 Therefore,
 yoga has to
become the prime subject in schools. Without intelligence,
 learning
in school is of no use,
 because whatever the teacher teaches is
completely forgotten,
 or it does not even enter the brain. So,
 more
emphasis has to be given to scientific yoga tuition in schools. Not
only considering what is to be taught but how it should be taught
effectively.

Benefits of yoga postures

What then is asana,
 pranayama and concentration? These points

need to be understood by all. Certain postures are known as asana:
bhujangasana (cobra pose),
 shalabhasana (locust pose),

sarvangasana (shoulder stand pose),
 and matsyasana (fish pose)
are a few examples,
 but there are many more. These asanas are
physical positions which are maintained for a minute or so,
 and
during this period of practice the endocrine glands in the body,
 the
thyroid,
 adrenal,
 pancreas etc.,
 are stimulated and balanced. When
these glands start working efficiently,
 there is a state of balance
created in the body,
 due to which many types of diseases are
removed.

Each and every asana has its own specific effect on the body.
Bhujangasana,
 for example,
 is good for the liver and spine;
sarvangasana is good for the thyroid and the abdomen; halasana
together with paschimottanasana influences the pancreatic glands;
garudasana is good for strengthening the ligaments of the whole
body. There are certain asanas which improve eye sight,
 others
improve digestive power,
 and there are those which improve
memory. Some asanas increase height and weight and others bring
control into the mind. This control of mind is most important for
students because without it they cannot study properly. And when
they cannot study properly,
 they have to do some dishonest
business during examinations.

In regard to the practices of yoga,
 it is necessary to understand one

fact: asana and physical exercises should not be equated and
compared with each other. The exercises and physical training you
do is necessary for the development of your body and muscles. But
asanas are curative; they are therapeutic,
 and they act upon the
internal organs,
 such as the heart,
 lungs,
 nervous system,
 excretory
system,
 reproductive system and the other systems that we have in
the body. Yogasanas improve the overall condition and health of the
inner organs of the entire body.

Practice of pranayama

Pranayama are breathing practices in which you breathe in a

particular way or retain the breath for a fixed period of time. You
should get yourself properly trained and corrected by a good
teacher because pranayama is a very scientific and exact system of
techniques. Merely breathing through the nose is not enough. Your
health depends on the way that you breathe. If you breathe
incorrectly,
 you will have a tendency towards disease. Many people
breathe only from the chest. Others contract their tummy during
inhalation and expand it during exhalation. This is totally wrong.
First the breathing has to be corrected.

The practices of pranayama directly influence the mind and brain.

Those students who suffer bad cough and cold,
 migraine,
 poor
intelligence; who sleep too much and whose minds are fickle and
restless should definitely practise five minutes pranayama daily.
There are over thirty types of pranayama,
 but one in particular is
good for students and for children. This is known as nadi shodhana
and it can be practised as follows:

Sit in padmasana (lotus pose) or siddhasana (perfect pose) with

your spine upright and straight. Close your eyes. Inhale through the
left nostril; exhale through the left. Do five or ten rounds and then
change nostrils. This is the first stage. When this has been
perfected,
 inhale through the left nostril,
 then slowly exhale through
the right nostril. Again inhale through the right nostril and exhale
through the left. Do this practice very slowly with a short rest in
between each round. Practise five rounds daily.

Then you should learn how to stop your breath. After inhalation,

hold your breath for five seconds; if this is not possible,
 then hold it
for three seconds. Stopping the breath for this short period of time
is very useful for the improvement of intelligence and memory. If
the breath can be easily held for longer periods then so much the
better,
 but there should be no strain.

These practices should be done in the morning when the stomach is

empty. Remember this point very well: asana and pranayama
should not be practised with a loaded stomach. Children and
students come to school after eating their breakfast. If they do
asana and pranayama with a loaded stomach,
 they will not derive
full benefits and it may even be harmful. Therefore,
 school and
college authorities should arrange things in such a way that yoga is
taught at school,
 but the children should be asked to practise it at
home.

Concentration practices for memory and recall

Yogic practices to concentrate the mind are also very essential for
children and students. Concentration is of two types: on one point
and on a series of objects. For the second type you should sit down
quietly with eyes closed and remember a number of items,
 which
you should know by heart,
 and try to visualise them. You can
visualise anything,
 whether a banana leaf,
 an apple,
 the rising sun,

the half moon,
 tidal waves and so forth according to your choice.
However it is much better to select things from nature which are
soothing to your mind like the sky,
 the stars,
 flowers,
 fruits,
 birds
and animals,
 and not such things as a motor car,
 a factory or an
engine. Choose as many things as you wish; ten,
 then twenty,
 then
thirty and then forty. You can go up to one hundred items.

By doing these types of practices,
 you will improve your memory

power. First start with ten objects. But you must remember that the
sequence of objects should be the same every day and should not
change. If you can remember and visualise one hundred objects in
one sitting and go on seeing them like a dream,
 you will develop a
fantastic memory. These objects should also include colours and
mantra such as Om or Om Namah Shivaya,
 etc. Even yantras
(geometrical figures) can be utilised and visualised. If you have not
seen any,
 then ask your teacher. These yantras are very powerful in
influencing the subconscious and unconscious mind. Psychologists
and scientists say that these geometrical figures work directly on
the deeper levels of mind. There are numerous yantras: sri yantra,

tara yantra,
 surya yantra,
 gayatri yantra,
 baglamukhi yantra and so
on. Many yantras are associated with chakras or psychic centres,

each of which has a specific mantra,
 colour and ishta devata
(presiding deity). All of these concentration practices greatly
improve memory.

It is not,
 however,
 sufficient merely to have a good memory. You

must also have the ability to recall at any time what is in the mind.
This is very important,
 for example,
 at the time of examinations.
When we talk about memory,
 we must know that side by side with
the power of retention,
 we should also have the capacity to recall
facts efficiently when required. Many children are very bright but
they cannot write or pass examinations etc. because they do not
have the power or capacity to recall. To be able to recall facts and
figures it is necessary to practise this type of dharana
(concentration) on the flow or sequence of objects,
 mantra,
 yantra,

etc. You can try your own sequence,
 and you can start practising
from tomorrow. The best time is at night before going to sleep. You
will have good dreams and also a deep,
 restful sleep.

Willpower and one-pointedness

The other type of concentration practice is on one point. Decide on

one point. Close your eyes and try to visualise,
 to develop that
point. Try to manifest that point. Try to make that point as clear as
you would see it outside,
 but with the eyes closed. Suppose you are
trying to concentrate on a sunflower. Close your eyes and try to see
it. If you cannot,
 then try again. Keep on trying for days,
 weeks and
months,
 and ultimately you will be able to see that yellow petalled
sunflower with perfect clarity. It will manifest suddenly,
 and when it
comes to you,
 it is an indication that your mind has attained a state
of one-pointedness.

A concentrated mind is a powerful mind and a dissipated mind is a

weak mind. Those who want to develop willpower must first of all
develop a concentrated mind. A dissipated mind cannot have
willpower. Take a magnifying glass and put it in front of some paper
in the sun. The rays of the sun will quickly burn the paper because
the rays have been concentrated. Remove the magnifying glass and
the rays of the sun can do nothing to the paper. Why? Because now
the sun's rays are dissipated. When the rays of the sun are
concentrated,
 they develop such power that they can burn paper or
almost anything.

In the same way,
 your thoughts are either dissipated or

concentrated. If they are scattered,
 then they can be brought into
concentrated focus by specific yogic practices. Then your mind will
become so powerful you can influence other minds. You can
influence your character,
 your whole life and your own health or
sickness. If you have a stomach disorder,
 mental disorder,

breathing disorder,
 or any disorder,
 you can remove it by willpower
alone. How then can one develop willpower? The secret is to learn to
concentrate the mind on one point.

What type of point should be utilised? Any point can be used: a

black dot,
 a star,
 a little flower or the flame of a candle. You can
select any one point for yourself upon which you can focus your
mind. Gradually,
 with practice,
 you will find that the mental focus
becomes smaller and smaller. You will start to develop enormous
willpower and then many benefits will come into your life. If you
want to get up at four o'clock in the morning it will not be necessary
for you to put on the alarm clock. You will be able to tell your mind
to get up at 3.50 or 3.55 a.m. and at exactly that time you will
wake up,
 because the mind is more capable than an alarm clock. Of
course,
 at present,
 if you have weak willpower,
 you will have to
continue to depend on an alarm clock to wake you up. Otherwise
you will miss your bus or train in the morning,
 or you will arrive late
for your examination.

Quality of mind

What is meant by a strong mind? A strong mind is one which can

fulfil its decisions. In contrast,
 a weak mind is a mind which thinks
but does not do. From tomorrow I am going to work hard in my
studies; from tomorrow I am going to do asana and pranayama;
from tomorrow I am not going to do this or that... but next morning
you forget everything. You are still the same wretched being. Why?
Because your mind is dissipated. All those great men about whom
you have read in history,
 whether they were painters,
 artists,

sculptors,
 saints,
 politicians,
 statesmen,
 writers,
 novelists,

engineers or scientists - all those great men were not made by a
freak of nature. They became great just by the quality of their mind.
Rabindranath Tagore became a great poet,
 not because he had
faculties that you do not have,
 but because he had a strong mind.
He had a concentrated and hence a gifted mind.

Remember that you cannot be anything or do anything worthwhile

without quality of mind. If you are ambitious,
 if you want to do
something in life and if you want to get to the top in your career
and in your education,
 merely thinking about it is not sufficient. The
quality of your mind has to be improved. If you have a low quality
mind then your performance in all spheres will also be poor. If the
quality of your mind is very high then your performance must be
correspondingly great. To develop a high quality mind you will have
to analyse yourself and your aims. And you will have to give some
time to the practice of yoga every day,
 both in the morning and in
the evening.

Swami Vivekananda used to go to a library in America and borrow

big,
 thick books and read them in one night. He would borrow one
book and the very next day he would return the same book to the
librarian. The librarian thought that this fellow was playing games.
How could he read such big books on philosophy or science in one
day. It should take at least a few weeks or even months per book.
He asked Swami Vivekananda,
 'What do you do with the books,
 do
you really read them?' Swami Vivekananda answered,
 'Yes,
 you can
ask me anything about the contents and I will answer you directly'.
The librarian asked him many questions and was surprised to find
that Swami Vivekananda not only read the books from cover to
cover,
 but that he also read the back titles,
 publishers' names,

editors' names,
 etc.

How did Swami Vivekananda do it? There are two ways: one is
through the mind and the other is through what we call intuition.
The first method utilises the lower mind: you read all your lessons
and try to understand and remember them. The second method
requires that you look at the reading matter and mentally
photograph it. This is only possible when you are able to
concentrate and meditate.

Body, head and heart

Yoga is essential for everyone who has a body,
 a mind and

emotions. You have a head,
 a heart and a body. In order to keep
these together,
 you will have to do something. Don't merely depend
on medicine,
 on recreation or on the study that you are doing. You
should look after the welfare of your body,
 head and heart. If these
three things work in union with each other then you will be
successful in life. You will be happy,
 and in the course of time the
country and your community will be very proud of you. Today you
are studying science. After a few years you will leave school and
start work. You will become officers,
 factory workers,
 housewives,

doctors,
 nurses,
 engineers and so on. If you improve the quality of
your personality and mind... then and only then will you become a
useful member of your community and the country.