Yama is the first tenet of Ashtanga Yoga Sutra (अष्टांग योग सूत्र).The five subtenets of yama tenet are dileneated. Followed by the viloma pranayama
Practice
With the standard lying back with legs close to the bottom posture, loosen the major muscles of gluteus and thighs; and minor muscles of calf and foot; and warm the knees.
Rotate the trunk with left hand against the knee and right hand behind the back on fingers. Repeat on the symmetric counterpart.
Standing up without taking support of the hands. There are five ways with ordering of graded difficulty
put the hands forward and lift
lift the hands and lift
forward fold the hands and lift
backward fold the hands with palms near bottom and lift
backward fold the hands with palms at chest line and lift
These five standing practices are interleaved with the five principles of yama outlined below in theory.
Pranayama
A new way of breathing called Viloma. Viloma is a variant of abdominal diaphragmic breathing where inhalation is in 3 stages
first stage activates the lower abdominal muscles near the pelvis
second stage activates the middle muscles
third stage activates the upper muscles
The exhalation reverses the process with
first stage contracting the upper muscles
second stage contracting the middle muscles
third stage contracting the lower muscles
Theory
Yoga is not about simply doing asanas and breathing. Its a holistic approach for betterment of personality and simultaneously the society. For this, sage Patanjali gave the Ashtanga Yoga Sutras. The first tenet of this sutras is the concept of Yama. Yama means “Donts”. There are five donts
Ahimsa (अहिंसा) : Non-violence of type physical, mental
Satya (सत्य) : Truth
Asteya (अस्तेय) : Non stealing of type physical, intellectual
Brahmacharya (ब्रह्मचर्य) : Avoiding excess indulgence in sensual pleasures
Aparigraha (अपरिग्रह) : Avoid greed; Minimizing acquiring essential things and avoiding acquiring non-essential things.
Yama is the first tenet of Ashtanga Yoga Sutra (अष्टांग योग सूत्र).The five subtenets of yama tenet are dileneated. Followed by the viloma pranayama
