TOPIC –Experiential Report on Practicing Yoga for 15 Days

PAPER TITLE – Indian Psychology

SUBMITTED BY-
Rizwana Parbin
Roll No. 22351043
M.A 3rd Semester
(Centre for Studies in Applied Psychology)

SUBMITTED TO –
Aroonmalini Boruah
(Assistant Professor, Centre for Studies in Applied Psychology)
 Introduction

Yoga is defined as a systematic conscious process which can greatly compress the process of
man’s growth. Yoga is a systematic process for accelerating the growth of a man in his
entirety. With this growth, man learns to live at higher states of consciousness. Yoga is an
ancient discipline designed to bring balance and health to the physical, mental, emotional,
and spiritual dimensions of the individual. Yoga is often depicted metaphorically as a tree and
comprises eight aspects, or ‘‘limbs:’’ yama (universal ethics), niyama (individual
ethics),asana (physical postures), pranayama (breath control), pratyahara (control of the
senses), dharana (concentration), dyana (meditation) , and samadhi (bliss).
Yoga is a state of great steadiness at emotional level; balance between concentration and
detachment at mental level and homeostasis at body level. It integrates the personality by
bringing body-mind co-ordination in a well balanced way. Hence yoga is the very states of
higher, subtler layers of mind. It has proved itself most effective in saving man from the fatal
hands of contagious and infectious diseases. However, new widespread psychosomatic
ailments and psychiatric problems are posing a great challenge to the modern medical system.
It is here that yoga is making a vital contribution to the modern medical system.

Knowing of Yoga:
In the traditional terminology it is joining of jivatma with paramatma the individual self with
the universal self. It is an expansion of the narrow, constricted, egoistic personality to an all
pervasive, eternal and blissful state of reality. Patanjali Yoga is one among the six systems of
Indian philosophy known as ‘Shad Darshanas’.

The Four Branches of Yoga:

2. The Bhakti Yoga: This control of emotions is the key in the path of worship. In this
modern world, man is tossed up and down due to emotional onslaughts. The path of Bhakti is
a boon to gain control overemotional instabilities by properly harnessing the energy involved
in it.
3. The Jnana Yoga: The age of science has made man a rational being. Intellectual sharpness
is imminent .Analysis forms the tool. The path of philosophy is apt for the keen intellectuals
and is centered on the analysis of ‘happiness’, the vital contribution of Upaniñads . Also
many other fundamental questions regarding the mind, the outside and inside world and the
reality are taken up. Basic questions are raised even involving the intellect itself to reach the
very basis of intellect.

4. The Räja Yoga: Culturing of mind is the key for success in almost all endeavors in our
lives. The yoga of mind culture or psychic control gives a practical and easy approach to
reach higher states of consciousness.
It is based on the Austang Yoga of Patanjali’s Yoga system.
 REVIEW OF RELATED LITERATURE

Review of literature on this report includes information about some studies done by the
researchers on the practices of yoga.
STUDIES ON YOGIC PRACTICES
Kumar P. (2016) stated that, mental health problems affects one in every five young people at
any given time. Since to face all the problems such as: strain, tension ,depression, anxiety and
more our intellectual level adolescents are targeted first. Yoga in its original sense was
devised as a method of spiritual awakening but of late it is being accepted as a science of
health. Currently yoga is being taken as a therapeutically agent for health. It not only prevents
and cures the disease but also helps in maintenance of positive health. Yoga lays great
emphasis on strengthening inherent defensive mechanisms of human body and mind rather
than attaching and eradicating individual offending factor. It develops immunity and
resistance in human body and helps the body and mind in attaining homeostatic balance. The
strengthening of defense mechanism and harmony between mind and body prevents onset of
disease. The aim of yoga therefore is also the attainment of physical, mental, social and
spiritual health.
Kauts, A et al. (2009) investigated the academic performance is concerned with the quantity
and quality of learning attained in a subject or group of subjects after a long period of
instruction. Excessive stress hampers students’ performance. Improvement in academic
performance and alertness has been reported in several yogic studies. The main objective of
the study was to assess the effect of yoga on academic performance in relation to stress. The
study started with 800 adolescent students; 159 high-stress students and 142 low-stress
students were selected on the basis of scores obtained through Stress Battery. Experimental
group and control group were given pre test in three subjects, i.e., Mathematics, Science, and
Social Studies. A yoga module consisting of yoga asanas, pranayama, meditation, and a value
orientation program was administered on experimental group for 7 weeks. The experimental
and control groups were post-tested for their performance on the three subjects mentioned
above. The results show that the students, who practiced yoga performed better in academics.
The study further shows that low-stress students performed better than high-stress students,
meaning thereby that stress affects the students’ performance.
White, L. S. (2009) reported a school principal mandating yoga for high school seniors
(Rimer, 2007) to a principal of an elementary school providing yoga to calm students and
handle stress (Eagan, 2007), yoga is in the news. Schools are increasingly using this ancient t
h e r a p y, including breathing and post u res, to help students manage stress and influence
well being and behavior. The increased awareness of the potential benefits of yoga for
children has resulted in school programs that address stress and anxiety by treating the body
and mind. Emphasis on individual abilities rather than competition makes yoga appropriate
for all child ren, including those with physical limitations and lack of involvement in
organized sports. Obesity and a lack of exercise are recognized as factors in the health and
well being of child ren, and are acknowledged as public health concerns (Budd & Hayman,
2006). Yoga provides a non-threatening and gentle method to increase physical fitness and
enhance health and well being.

Experiential Report on Practicing Yoga for 15 Days:

Over the course of 15 days, I embarked on a yoga journey that I initially intended to be a
daily practice but was interrupted with occasional breaks. This experiential report aims to
summarize the key aspects of my yoga journey, highlighting the physical, mental, and
emotional transformations I underwent during this time. On the first day, I felt a mix of
excitement and trepidation as I unrolled my yoga mat. I started with some basic poses and
breathing exercises. The experience was refreshing and left me with a sense of calm and
relaxation. For the next few days, I maintained a consistent practice, dedicating 30 minutes
each day to yoga. I began to notice improvements in flexibility and balance, and my mind
seemed more focused. My sleep quality improved, and I felt more energetic throughout the
day. Unfortunately, after few days of practicing my yoga practice got interrupted due to
waking up late and also due to some other personal obligations. It was challenging for myself
to regain the momentum after the break, and I missed the sense of balance that yoga brought
to my daily routine.I resumed my practice with renewed commitment. The physical effects of
yoga became more evident as I felt stronger . Mentally, yoga helped me manage stress and
anxiety more effectively. The sense of serenity I experienced during shavasana became a
cherished moment of each session. Additionally, the breathing techniques I learned helped me
stay centered and composed in daily challenges. Despite the interruptions in my 15-day yoga
journey, the overall experience was transformative. I discovered that yoga not only enhances
physical health but also fosters mental well-being. It's a practice that promotes self-
awareness, relaxation, and emotional balance. Going forward, I plan to integrate yoga more
consistently into my daily routine, with the aim of reaping its long-term benefits. This 15-day
experience has been a glimpse into the potential of yoga to enhance the quality of life and
inspire positive changes.

Conclusion:

In conclusion, the practice of yoga has many benefits for mental health and well-being. Yoga
can help to reduce stress, improve sleep quality, reduce symptoms of PTSD, depression, and
addiction. My 15-day yoga journey, despite the interruptions, was a valuable experience. It
taught me the significance of resilience, discipline, and adaptability in both yoga and life. I
plan to continue my practice, understanding that setbacks are part of the journey, and it's how
we respond to them that truly matters.
References:
Iyengar BKS. Light on Yoga. 2nd ed. New York: Schocken Books, 1976.