What is Yoga?
Yoga is a spiritual and ascetic discipline, which includes breath control, simple meditation and the practice of specific bodily postures that can confer spiritual upliftment, mental relaxation and health benefits. These practices aim to help the practitioner gain better control over his / her mind and body. With proper control of the mind and body, practitioners will experience oneness with the inner Being. The practitioner then experiences the state of bliss.

As stated in Patanjali Yoga, "Yoga is the complete control of the operation of the mind".


There are four main pathways of Yoga practice namely:
1) Karma Yoga - (Action)
2) Bhakti Yoga - (Devotion)
3) Jnana Yoga - (Wisdom)
4) Dhyana Yoga - (Meditation)

All paths ultimately lead the practitioner to the same destination - the union with the Self. This is only possible when the duality of the mind has been dissolved.


Karma Yoga
The Master says that there is nothing in this Universe that is void of action. Our very existence is in fact, based on action. People have the misconception that action is only limited to the activities of the body. The Master however clarifies that the term "karma" also applies to mental action. Our thought processes are also an action that will influence the rest of the activities in the Universe. It is therefore important that practitioners maintain pure and lovely thoughts, which will in turn influence the body to carry out purposeful actions that help not only oneself, but other beings as well.


Bhakti Yoga
Bhakti Yoga is the practice of attaining Self-realisation through devotion. The Master teaches that devotion to the Supreme Being is the faith one has in the Self. Many who tread on this path practice Bhakti Yoga through prayers, worship and rituals.


Jnana Yoga
Jnana is spiritual wisdom. It is through perfecting Jnana Yoga that the practitioner is freed from ignorance. Not only must the practitioner read and understand the spiritual literature, he/she must also put what he/she has learnt into practice. Knowing that the world is just an illusion of the mind, one will not be buoyed by his/her circumstances. With constant practice, the aspirant will one day be able to master his/her mind and will therefore be known as a "Jnani" (the Self-realised soul).


Dhyana Yoga
The practice of Dhyana Yoga is meditation. According to the Master, Dhyana is nothing but the experience of the state of Being. To practice Dhyana is to turn within. The practitioner shuts off the activities of the senses that deludes him/her from the Being he/she really is - God.

Man is trapped in this civilised world of Maya (illusion) and falsehood. He moves in his world of duality, experiencing happiness and sadness, peace and restlessness, beauty and ugliness, love and hatred and more. Yoga is the path to discover the light within and man's real identity (learn more about what Yoga is here). One experiences harmony between the spirit, mind and body when practicing Yoga. When one adheres to the proper Yoga guidelines (available here), one can immensely benefit from the practice of Yoga - spiritually, mentally and physically.



SPIRITUAL BENEFITS

Connecting with Mother Nature
Man is part of Nature. Yoga emphasises on being one with Nature. Practitioners often experience a greater sense of appreciation, gratitude and compassion towards Mother Nature that will in turn, provide them with abundance, joy, peace, harmony and bliss.


Heightened intuition
One's intuitive power is sharpened through practicing dhyana (meditation). A strong intuition helps the spiritual aspirant make correct decisions to better their lives and others'. An increase in one's intuitive capacity also heightens one's discipline in listening to the conscience. With this, the aspirant can be sure to tread upon the path of Dharma (righteousness).


Change of character
Yoga is not a one-off exercise. In fact, it is a long-term practice. Through the benefits of Yoga practice, the spiritual aspirant is bound to change (not only externally, but internally as well). After some time, he / she will develop a positive character and habits such as discipline, determination, patience, righteousness, consideration, self-confidence etc.


Inner Peace
Dhyana (meditation) allows oneself to simply be. Concentrating on the breath, one delves within themselves where all mental chatter is silenced. Through meditation, one experiences their true nature - Sat (Truth), Chit (Consciousness) and Ananda (Bliss). This results in the experience of inner peace as one turns away from worldly matters.


Feeling of Oneness
Yoga practice stresses on the observance of the breath. Observing the breath helps one silence mental chatter and reduces the activity of the mind. When the mental activity is toned down, the aspirant is able to experience the inner peace that is buried within him. After some time, he will learn that his experienced reality and his being are connected. His experiences are not external circumstances that are out of his control, but merely the reflection of his mind. The aspirant will realise that the entire Universe is pervaded by only one and the same, undifferentiated energy.


Self-Realisation
Yoga practice will eventually help the spiritual aspirant discover the Truth that lies within him / her.



MENTAL BENEFITS

Heals mental disorders
According to most Yoga practitioners, the practice of Yoga breathing techniques have proven to help heal mental disorders such as trauma, migraine, depression, mood swings etc. Yogasana exercises (physical postures) calm the mind down and encourage the practitioner to disengage from their thoughts, which therefore allows them to rest and recover from such illnesses. It has also been proven scientifically that Yoga improves the overall blood circulation and provides healthy supply of oxygen into the brain. Research conducted by the Boston University School of Medicine and McLean Hospital stated that a type of hormone in the brain known as Gamma-Amino Butyric acid is 27% higher in those who perform Yoga. This hormone lowers the chances of depression setting in.


Boosts confidence
When both the mind and body are in harmony with each other, the practitioner will have a healthy body and a positive mindset. With that, his / her self-esteem is naturally boosted. Practicing Yoga from a tender age will encourage children to cultivate a healthy form of self-respect and confidence from within instead of relying on their surroundings (such as scoring in exams or winning trophies).


Disciplines the Mind
Man's mind is like a mad monkey. The Master says that unless it is disciplined, the mind will only invite havoc in our lives. Yoga practice helps tame this monkey and discipline it to obey its Master - the Self. The principles of Yoga are based on harnessing willpower and patience to achieve magnificent results.


Creativity
The subconscious mind, according to the Master, is man's divine garden. All that he plants there will grow into fact on this objective plane. The practice of Yoga is effective in helping man tune into his subconscious mind to enter the world of limitless possibilities, where he can access infinite creative ideas to objectify in his physical experience.

"If matter is mighty, thought is almighty." - Swami Vivekananda



PHYSICAL BENEFITS

Recharging the body
The origin of all matter is Prana (energy). Energy is drained when man is engaged in any activity. Breathing is the best way to draw in cosmic energy to recharge the body.


Unblocks the chakras
The seven chakras are the ones that are responsible in supporting the well-being of the body. Blockage to any of these chakras will result in the irregular flow of energy in one's subtle body, thus manifesting physical illnesses. Yoga practice unblocks the chakras to allow free flow of Prana (energy).


Regular & Proper breathing
Many people neglect the importance of practicing a proper breathing pattern. Yoga helps the practitioner adjust to a regular and proper rhythm to benefit the physical well-being.


Strengthens the immune system
Regular practice of Yogasanas helps build up the body's immune system so that bacteria and virus cannot easily affect the physical body.


Increases stamina
Practicing Yogasanas can be quite a challenge to the physical body. Practitioners should only perform poses that they are comfortable with, taking a step further each day (according to their limit). Regular practice of Yogasanas can increase the practitioner's stamina as a proper breathing pattern is implemented.


Increases flexibility
A great deal of physical stretching is required when performing Yogasanas. The ligaments, tendons and joints are stretched to achieve a particular posture. Regular practice will definitely increase the body's flexibility after some time. This is therefore effective for those who suffer from stiffness and tough joints.


Weight loss
Yoga practices stimulate the digestive system and increases one's metabolism. This therefore allows food to be digested more efficiently and thereby, result in less strain on the physical organs. The excess fat will also gradually burn off with the body movements in performing Yogasanas and an efficient digestive system. Specific Yoga postures also help tone the body muscles, which will help make the practitioner appear fit and well-shaped.


Corrects posture
When practiced correctly under the guidance of a professional Yoga guide, Yogasanas will gradually correct the practitioner's posture and will strengthen his / her muscles.


Alleviates bodily pains
Yoga is also good for those who suffer from pains in their joints and back. Scientific studies have discovered that back pain sufferers who enrolled in a 90-minute Yoga class, twice a week for half a year were more likely to relieve their pains by 56 percent. On the other hand, those receiving treatment were only relieved by 16 percent.


Better sleep
The practice of Yoga induces relaxation for both the mind and body, which will help the practitioner get better sleep during the night.


Healthy diet
An aspirant who is committed to uphold a Yogic lifestyle will become more health conscious and therefore opt to consume a healthy diet. The sense of craving for junk food will gradually decrease over time.

It is important that Yoga practitioners ensure that they are mentally ready before embarking on any practice. Practitioners are also recommended to consume a proper diet and adhere to a disciplined daily routine as well as maintaining standard hygiene.

Those who intend to practice Yogasanas should wear a proper outfit, find a proper place and time and take heed of the precautions for the session.



The Practitioner's Role
Every individual's spiritual path is entirely under one's control and no one else's. The spiritual Guru or Yoga guide can only share with the disciple / practitioner the knowledge and wisdom, but whether one would benefit from the Guru's teachings is dependent on oneself. Self-discipline and a strong determination are very crucial in spirituality.



Yogic Diet
There is a famous phrase expounded in many spiritual literature: "We are what we eat". All the food that we consume will affect the performance of both the body and mind.

Food can be classified as:
a) Satvic
b) Rajasic
c) Tamasic

Food should not be over-cooked and over-seasoned because the original flavour and nutrition can be destroyed. Preferably, practitioners are to consume a vegetarian diet. Many spiritual teachers have taught that the consumption of meat can affect one's energy flow during spiritual practice.

Any food that has been kept for too long is Tamasic in nature whereas overly seasoned food items are Rajasic. Consuming Satvic food is the best. The consumption of fresh food straight from the stove, which is neither too salty, spicy, sweet or sour, is to have Satvic food.

"An animal experiences fear, anger and misery before its slaughter. Every single thought affects one's body. Everything in this Universe has a vibrational imprint. Consuming meat would also mean ingesting the animal's vibrational imprint of fear, anger, hatred, pain and misery, which will subsequently materialise into your own physical experience." - Taken from the Master's discourse in Hull, UNITED KINGDOM (2008)

Caffeine can also affect the flow of energy within the body. It is also best that Yoga practitioners completely abstain from caffeine or keep its intake to its minimum. Such drinks include tea, isotonic drinks, coffee etc.

Eating habits can affect Yoga practice The proportion of the intake of food must be observed carefully. The food must be properly chewed before swallowing so that it can be easily digested y the body. It is also recommended that practitioners do not consume any food two hours before retiring to bed to ensure that the food is fully digested to promote good sleep.



Water Intake
Practitioners are also advised to drink 10 to 15 cups of water per day to help flush out the toxins from the body. It is best not to drink water during meals and half an hour before or after meals.



Practicing Yogasana: Timing
The best time to practice Yogasanas is early in the morning between 4am to 6am. The atmosphere is pure, quiet and filled with solar radiation during this period of time. The period is known as "Brahmamuhurta" in Sanskrit.

Practicing Yogasanas on an empty stomach also makes this timing ideal. An empty stomach gives better flexibility during the practice. After a Yogasana session, allow at least 20 minutes before having a meal.

It is important that Yogasana practitioners begin each session with joints exercises, followed by a few asanas and pranayama, and finally ending with meditation. One should give a gap of at least 24 hours between each Yogasana session unless specifically directed by the instructor.

For obvious reasons, practitioners should decide a time that is most convenient for them and stick to it every day.



Suitable Outfit
Yogasanas are all about physical flexibility and concentration of the mind. Practitioners are therefore advised to wear comfortable clothing that will not hinder the practitioner's postures in any way. Before commencing any practice, spectacles, wristwatches and ornaments should be removed from the body.

Women with long hair should ensure that the hair is tied up, or covered with a scarf.



Ideal Location for Practicing Yogasana
The best place to practice Yogasanas is on a flat surface. Use a mat or blanket (something not thicker than 1-2 inches) during practice. This is because certain points of the body need to feel the pressure of the ground during the practice. Using a thick mattress will therefore not give one the full benefits of the posture. Practice at a well-ventilated area that preferably has fresh air.

The environment should ideally be quiet so that one is not distracted during practice. Do not practice where there is strong wind and in highly-polluted locations.



Yogi Hygiene
The practitioner's hygiene is important. Try taking a cold shower before the start of each session. This allows the practitioner to easily concentrate when the body is cleaned and refreshed.

After each Yoga session, it is best that one waits for at least 15 minutes to allow the body to cool down before taking a bath.



Different Flexibility Levels
Last but not least, every practitioner has their own level of flexibility. At the beginning, practitioners may find their muscles stiff. However, after practicing for several weeks, the muscles will begin to soften. Practitioners must NEVER exert undue force or strain while performing any asanas. Always begin with the easiest or comfortable alternative. Once the easy stage is perfected, only then the practitioner should go to a higher stage. Perform every asana slowly and steadily. Flexibility will definitely increase with regular practice.

Once the practitioner experiences any form of pain, one should stop oneself from continuing the asana. Return to the normal position slowly. Do not give any sudden jerk as it can result in injury.

People suffering from fractured bones or any other chronic diseases such as ulcers, tuberculosis or hernia should consult a professional Yoga instructor before commencing any exercise.

Most Yoga practitioners practice Yoga to reap the health benefits that it can confer on the human body. At Sandhya Maarga, Yoga practitioners are taught systematic sets of Yogasanas at the Sandhya Maarga Centre that will regulate the flow of energy within your body, which will not only affect the physical health, but relaxes the mind and develops one's spiritual state as well.



Why are we unique?
Sandhya Maarga is an advocate of Yoga practice for therapeutic purposes. Unlike most other Yoga centres that offer classes to students by teaching them random Yogasanas (Yoga postures) every week, Sandhya Maarga instructors teach their students specific postures that have been devised for specific therapeutic purposes that the students have signed up for. These different step-by-step Yoga sets are also collectively known as Sandhya Maarga Yoga.

These Yogasanas are taught systematically so that each student reaps their full benefits. Furthermore, instructors at Sandhya Maarga aim to educate their students on the basics of Yoga and raise their awareness on such practices. Sandhya Maarga students (for most of the Yoga courses at SMHLA) will therefore find instructors explaining the benefits of each Asana so that the students do not only follow their instructors' directions, but are also aware how each Asana helps them achieve their goal.

In recognition for her contribution to the field of Yoga around the world, our founder, Master Genevieve Tan Shu Thung, has also been appointed as the honorary advisor for the World Yoga Foundation. She has also been interviewed by various radio stations and TV stations overseas regarding natural health.

The Sandhya Maarga Yoga system is also featured on NTV7's famous breakfast show "Good Morning Tai Tai" every week.



Sandhya Maarga Yoga Courses
We have a diversed variety of Yoga courses that can suit your needs. Currently, we offer 10 different types of Yoga courses (Click on option to find out more):

1)   Yoga for General Health
2)   Yoga for Students
3)   Yoga for Kids
4)   Prenatal Yoga
5)   Postnatal Yoga
6)   Yoga for Hypertensive Patients
7)   Yoga for the Elderly
8)   Yoga for Weight Loss
9)   Aqua Yoga
10) Sandhya Maarga AcuYogaPressure™
11) Sandhya Maarga Abhyangam Yoga™
12) Sandhya Maarga Arohanam Yoga (Ascension Yoga)™
13) Dancing with Yoga™
14) Ab-Morphing™



Yoga Instructors
Our instructors are qualified and experienced in the field of alternative medicines such as Naturopathy, Yoga, Acupuncture, Medicinal Herbalism and Vibrational Medicine. Using alternative medicine methods, both have served the poor and ailing society around the world (especially in India) for many years and have trained Yoga practitioners around the globe.



Summary of why you should learn Yoga with us?
1)  We offer different varieties of Yoga courses that have been devised to suit a specific therapeutic purpose.

2)  Students will be guided by professional Yoga instructors, who are also experienced in other fields of alternative medicines. As practitioners of alternative medicines, they know how the human body works and would therefore be able to ensure that their students can keep up with the course effectively.

3)  Yoga students will not only learn how to perform the Yogasanas (Yoga postures), but also learn why and how such asana can benefit them.

4)  The main focus of these Yoga courses is for everyone to benefit the therapeutic value of Yoga practice and not to force the body to perform extreme Yoga postures. Safety in the classroom is a very important feature at all of our centres. Instructors, using their knowledge of how the body works, will do their best to ensure that their students do not hurt themselves during practice sessions.

5)  As instructors are strong advocates for natural and balanced living, students can expect to benefit from tips and guidance on how to lead a more balanced and natural lifestyle to maximise the potential of living a better life.

6)  Students signing up for any Yoga course with Sandhya Maarga are welcomed to join the FREE* weekly EFT & Laughing Yoga class (held on every Friday evenings) - applicable to the Klang branch only. (*subject to availability only. Please contact your respective centre.)

7)  We are truly passionate about health and well-being. From time-to-time, we at Sandhya Maarga will organise health talks and workshops that our students can either participate for FREE or a minimal fee.

8)  Our students have access to body scans and one-to-one health consultations from time-to-time to ensure that the Yoga course that they have signed up for is helping them with their health.