International Yoga Day – a day to unite the mind and body.
The main goal of yoga is to provide longevity and health. Yoga science has prescribed many methods and advice for this. Asana and pranayama are the main yoga practices. Yoga is mandatory in naturopathy.
Samkhya and Yoga are the same in terms of goal. But what Kapila presents theoretically, Patanjali tries to achieve practically. He argues that it is not enough to just find the truth, but to make it possible. Therefore, he found that philosophical study is necessary along with practical training. These trainings have eight elements or aspects. These are known as the Ashtangas.
Yama, Niyama. Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi are the eight limbs of yoga. Samkhya theorizes that by controlling life through these eight practices, man progresses from a lower stage to a higher stage. It elaborates on these eight limbs in the second and third chapters of the Yoga Sutra.
Yama = Yama is self-control. It is channeling the mind into the right channels. To achieve this, non-violence, truth, non-attachment, celibacy, and abstinence are necessary.
Niyama = includes cleanliness (body cleanliness), happiness, penance, self-study, and devotion to God.
Asana = Asanas are technical exercises that are performed for the health of the body. Here, the body is controlled to control the mind. This includes various types of physical exercises. These are known as yoga asanas.
Pranayama = Pranayama refers to the control of breathing.
Pratyahara = To withdraw the senses from their own objects is called Pratyahara.
Understanding = Concentrating the mind is known as understanding.
Meditation = This concentration of the mind is called meditation.
Samadhi = Samadhi is the attainment of complete enlightenment through meditation.
This day, which is the closest to nature, is celebrated as Yoga Day by the whole world. This spiritual science, which India shared with the world since time immemorial with the aim of purifying the breath and body and achieving peace of mind, has today become a way of life for millions of people around the world.
Yoga is not just exercise. It means "yojana" - the union of soul, mind, and body. We do not only do asanas, but also pranayama, meditation, and mindfulness.
Yoga is one of the ancient health care systems of India. It is India's contribution to the world. Today, it is considered an exercise method that falls under the category of stretching.
In today's busy, competitive, and stressful modern world, yoga is believed to be a way to relieve the increasing mental stress of humans. Efforts are underway to make yoga a part of modern medical practices and thereby utilize the potential of that practice.
By straightening the body's curves through yoga, the full storage capacity of the brain is reached, thereby ensuring proper use of vital energy. The vital energy thus obtained reaches the brain through the blood. It is believed that this helps in enhancing brain function.
The ancients, who observed the various characteristics of the universe, discovered many qualities in their postures and tested them on humans and experienced the results. Yoga asanas give strength to the body. Science says that 'Asanas give strength'. Along with this, a regular diet is essential. There is no doubt that these are definitely beneficial in the modern world where machines are used even for trivial things. However, asanas come after Yama and Niyama.
Pranayama
The mind and breath are complementary to each other. They are said to be the charioteers of each other. Intense emotions distort the mind and change the pace of breathing.
Controlled breathing is made possible by pranayama.
Pranayama is an important subject of yoga practice. This refers to controlled breathing. Since the natural process of breathing does not involve the process of simply expanding and contracting the lungs, the practice of pranayama is included in yoga to overcome this deficiency. Here, breathing is done by consciously following certain restrictions. In this way, the required oxygen and energy are absorbed. According to yoga science, lack of mental control develops into diseases.
Whether the right or left nostril is the correct way to inhale (exhale) often varies depending on the context. However, it is the ancient science of yoga — especially pranayama — that discusses this in more detail.
Yoga and the nostrils:
The human nose is divided into two main parts.
Spiritual and yogic sciences say that breathing through the right nostril while eating stimulates the fire principle (tejas) and speeds up digestion. This is linked to the activation of the Pingala Nadi (sun vein).
The Pingala Nadi is considered the Sun Nadi of the body, representing physical strength and movement. It is believed that when it is stimulated, the digestive process and body heat are stimulated, thus speeding up the digestion of food.
Therefore, breathing through the right nostril while eating is believed to improve digestion.
Pranic energy travels to every point of the body through the nerves.
The Ida, Pingala, and Sushumna nadis are three main energy channels from the base of our spine to the head, opening at the Sahasrara chakra, with Ida on the left, Sushumna in the center, and Pingala on the right.
Of the 72,000 nadis, ten are important, but only the first three are involved in yoga practice.
1. Ida - left side
2. Pingala - right side
3. Sushumna - in the middle
4. Gandhari - Left eye
5. Hastijihwa - Right eye
6. Pusa - Right ear
7. Yashaswini - Left ear
8. Alambusa - mouth
9. Kuhu - the area of the reproductive organs
10. Sankhini - rectal area
Although we usually breathe through both nostrils at the same time, sometimes one nostril becomes more active. This is part of a process called nasal cycle, which means that every 90 minutes, one nostril (either left or right) becomes more active and the other less active.
It can also be said that this process is controlled by a special yogic knowledge called Swara Yoga, and the way we breathe influences the elements of the body and mind.
The Ida, Pingala, and Sushumna nadis are very important nerves when it comes to the mind and vital energy.
1. Ida Nadi: Also known as the Chandra Nadi, Ida represents a cool and calm nature. It controls intuition, thought, grace, and peace. Ida, which runs along the left side of the body, is the nadi that leads to the heart center.
2. Pingala Nadi: Pingala Nadi is also known as Surya Nadi. It represents heat and power. It controls energy, motivation, and physical activity for daily activities. Pingala is the nadi that goes to the right side of the body.
3. Sushumna Nadi: This nadi is the combination of the left and right nadis, while it is also the channel for the Kundalini energy. When the Sushumna Nadi is activated, the prana energy rises to a higher state of the body and mind. This is usually achieved through pranayama and meditation. Through Kundalini activation, our sixth sense and higher spirituality are awakened.
These ideas about the nerves are mainly found in spirituality and yoga. The parasympathetic nervous system of the body is activated, enhancing mental, physical and spiritual health.
Main Pranayama:
1. Nadishuddhi Pranayama / Anuloma-Viloma (Alternate Nostril Breathing)
Verdict:
1. Close the right nostril with the thumb (trunk) of your right hand.
2. Breathe in through the left nostril.
3. Close the left nostril with the middle finger.
4. Open the right nostril and exhale.
5. Inhale again on the same side, then close and release on the other side.
This should continue — about 5-10 cycles.
✅ Advantages:
Balances the mind and body
- Cleanses the nerves
- Reduces overthinking, fear, and anxiety
2. Chandra Bhedana Pranayama (for calmness)
Breathe in through the left nostril.
Exhale through the right nostril.
✅ Relaxation, lowering blood pressure, improving sleep
3. Surya Bhedana Pranayama (When you need energy)
Breathe in through the right nostril.
Exhale through the left nostril.
✅ Also good for mild dropsy, dysentery, and fatigue
🔔 Things to note:
Clean air and a calm environment are necessary when practicing pranayama.
Wait 2 hours after eating to do this.
It is best to study under the guidance of a teacher first.
The flow of breath through the left and right nostrils is important for the body's energy circulation and mental balance.
1. To get sleep — Chandrabhedana Pranayama (Cooling Pranayama)
Goal: Calm the mind and body and prepare them for sleep.
Verdict:
1. Sit up straight.
2. Close the right nostril (using your thumb).
3. Breathe in through the left nostril.
4. Close the left and exhale through the right.
5. Repeat the same sequence for 10–15 cycles.
Advantages:
- Increases sleep
- Reduces stress
- Regulates blood pressure
Time: Do it at night before bed.
2. To reduce anxiety — Nadi Shuddhi Pranayama (Alternate Nostril)
Goal: Balance of mind, harmony of thoughts
Verdict:
1. Close the right nostril and inhale through the left.
2. Then close the left and exhale through the right.
3. Inhale again through the right, then exhale through the left.
4. Repeat this 10–15 cycles.
✅ Advantages:
- Thinking ability will improve
- You can control excitement and fear well
- Pranayama to prepare for meditation
Time, morning or evening, quiet time
3. To gain energy and enthusiasm — Surya Bhedana Pranayama
Goal: Reduce apathy and increase energy
Verdict:
1. Close the left nostril (using the middle finger)
2. Breathe in through the right nostril.
3. Then close the right and exhale through the left.
4. Do 10 cycles like this.
✅ Advantages:
- Reduces sluggishness, fatigue, and sleepiness
- Will provide a quick wake-up call
- Good for times when you need a quick boost of energy
Time: Morning or at desired time
Instructions:
- Breathe in and out through your nostrils only (through your nose only).
- The theory works as follows: left side of the body = calmness, right side = energy.
- 5–10 cycles at the same time in the same way are enough at first.
Meditation
The nature of the faculty of meditation is to experience oneness at the point of perception. This is a state of unchanging and unchanging knowledge. The practitioner of meditation accepts the mantra-Omkara-as the only basis. The mantra is the mediator that establishes the connection between the mind and the soul. Since the mantra is the divine word, chanting it with meaning becomes meditation. By constantly meditating on the supremely merciful God, who is free from all defilements (ignorance, ignorance, attachment, attachment, hatred, attachment), actions (good deeds and bad deeds), and thoughts (feelings), the seeker attains Tadhakaratva. Thus, it paves the way for the attainment of unity.
Samadhi
Samadhi is the eighth and final limb of yoga. Samadhi is a state in which the mind and the soul are united like salt and water. Even when the aforementioned seven sadhanas are practiced, there will be a distinction between the meditator, the object, and the meditation. But in Samadhi, the meditator and the meditation become absorbed in the object—the triputi is destroyed—and everything becomes one, and the success of yoga is achieved. According to the Patanjala system, the supreme bliss experienced by the sadhaka in Samadhi is due to the unity of the soul and the Supreme Soul.
But despite all this, I still have some doubts:
Isn't there something wrong with saying that we should inhale and exhale while we are inhaling?
Because when you breathe in, the breath goes into the stomach, not the lungs.
It is said that pranayama is done to get sufficient oxygen. Doesn't it matter if there is excess oxygen or a decrease in carbon dioxide in the body?
Blood vessels dilate due to the presence of carbon dioxide, which means that if carbon dioxide decreases, the blood vessels will constrict, right?
The air we breathe always goes into the lungs, not the stomach. But:
When we breathe deeply (as in pranayama), the diaphragm pulls down.
This increases the pressure towards the stomach, and the stomach bulges out.
So it seems like the air is going into the stomach, when in reality it only goes into the lungs, especially their lower parts.
This is called "diaphragmatic breathing" or "abdominal breathing."
Is pranayama done only to take in oxygen? Does the amount of CO₂ also matter?
The goal is not just to increase oxygen, but it is also important to maintain the balance of O₂ and CO₂ in the body.
Yogic and Scientific Approach:
1. 🧠 The brain and blood vessels are affected by CO₂ levels.
If CO₂ drops too low (from hyperventilation), blood vessels constrict — which can also reduce oxygen supply to the brain.
2. 📉 This is why slow, deep and controlled breathing is given priority in Pranayama – so that CO₂ does not decrease too much.
3. 🌀 A controlled level of CO₂ is necessary for "body pH balance" and healthy blood circulation.
Place of respiration Air goes into the lungs, not the stomach
Distension of the stomach The stomach bulges out as the diaphragm stretches
The aim of pranayama is not just oxygen but also balanced breathing (O₂ + CO₂)
The role of CO₂ is to dilate blood vessels and help maintain circulation in the brain.
