(This is only an example and does not include all sections of the lesson as it is handed out in class.)

The term yoga is now generally applied to many forms of asceticism, meditation and spiritual training whether practiced by Hindus, Buddhists or Christians. It is however, primarily an ancient Indian form of discipline, which has been modified later by Indian writers, adopted by Buddhists and practiced in the West in many different forms by people professing the Christian faith or none. It is therefore to India that we look for the original source material. Yoga is derived from yuj, implies to "bind together", "to yoke" and in this sense its practice is to unite the individual spirit of man with the greater Spirit of God. But first there must be an unbinding, a separation of the external from the internal, of the "profane world" from the spirit. This is achieved by various yoga practices, which aim to withdraw consciousness from the periphery to the center, from the material world of our outward senses to a calm inner center of reality, variously called spirit, truth, wisdom, the Self, atma. At this level man knows that he is one with all humanity and with the Eternal. Yoga may also be regarded as a process for attaining perfection, the goal of normal evolution. According to Radhakrishnan, "the yoga discipline is nothing more that the purification of the body, mind and soul, and preparing them for the beatific vision" (Indian Philosophy.)
The withdrawal of consciousness from the outer world of the senses may be achieved by control of the physical body in order to open it to the cosmic energy by breathing and physical exercises (Hatha Yoga); by concentrating on the psychic centers to awaken the primordial cosmic energy of the individual (Laya or Kundalini Yoga); by making use of repetition of certain words and phrases to steady the mind (Mantra Yoga). It may also be achieved by working from the center to the periphery to effect union of higher and lower by control of thought (Jana Yoga; by control of one's emotional consciousness through devotion to an ideal (Bhakti Yoga); by control of one's actions from non-selfish motives (Karma Yoga).
The classic yoga of India is that of Patanjali, which has been recognized as one of the six orthodox systems of philosophy. This yoga is Raja Yoga and is said to embrace all six yogas mentioned above. It is also been called the Yoga of Will. It has been defined as the earliest and most scientific treatment of the subject of self-transformation, for the attainment of union with the Real, the Eternal. It develops will through concentration and meditation by tuning the nervous system to be in harmony with higher vibrations.
The Yoga Sutras or Aphorisms of Patanjali set out the system of Raja Yoga as eight steps or subdivisions (ashtanga, literally with eight limbs). These are:

1. Yama- Self-restraint
2. Niyama- Self-discipline
3. Asana- Posture
4. Pranayama- Control of breath
5. Pratyahara- Control of the senses
6. Dharana- Concentration
7. Dhyana- Meditation
8. Samadhi- Contemplation

The above translations will be covered in more detail in the lessons that follow.

The first two stages are essential preliminary preparation or requirements and deal with morality and ethics. The next three are concerned with the discipline of the body and the senses. The five are thus external preparation (bahiranga).

The last three stages are internal (antaranga) and cover all aspects of mind control.

The Instructions and exercises in the courses are grouped under five headings:

1. Behavior- this covers self-restraint and self-discipline, yama and niyama, and particularly concerned with the moral and ethical requirements before full yoga practices can be effective.
2. Body discipline- this deals with those postures, asanas, used for meditation, but includes general advice for the health of the body by attention to personal hygiene, diet and relaxation.
3. Breathing- Control of breath, pranayama.
4. Sense restraint- Control of the senses, pratyahara, literally "drawing back", hence restraining the mind from following the impressions of the senses, or freedom from the senses.
5. Meditation- This is the most important practice in Raja Yoga and covers all aspects of mind control from concentration of thought (dharana, or exclusive attention to one idea, through meditation (dhyana, or continued attention taken beyond the plane of sensuous perception) to contemplation (samadhi, the final fulfillment or state of ecstasy). This three-fold process is called sanyama, which has been translated as "poise"; its literal meaning is "holding together".

Behavior

Yoga is a form of training that must be self- chosen and self-imposed. If the recommendations are followed conscientiously the result can be surprisingly efficient; a healthy body, a one-pointed mind, an awakened intuition.
The aspirant must be prepared to alter his way of life and to give a little time each day to yoga practice. It is useless to embark on such practice if one thinks that life can go on just the same as before. It is therefore important to begin with consideration of one's natural behavior, particularly from a moral and ethical point of view. This is because the practice of yoga can stimulate all the activities of our living, and this applies equally to bad habits as to good ones.
So our first lesson begins with two aspects of behavior, SELF-RESTRAINT (Yama) and SELF-DISCIPLINE (Niyama). On their own they do not constitute yoga, but they are essential preliminary preparation for the practice.
The Sanskrit word yama literally means restraint, therefore restraint with regard to one' behavior, self-restraint. It has been expressed in many ways by different authors: abstention, harmlessness, control or self-control, forbearance, refusal, purification, and avoidance. By tradition there are five restraints, which are usually expressed as negations, "thou shalt not":

Abstention from
i. Violence
ii. Falsehood
iii. Stealing
iv. Intemperance, sensuality
v. Acquisitiveness

These may be expressed positively as:
i. Helpfulness, gentleness
ii. Truthfulness
iii. Uprightness, honesty
iv. Temperance
v. Openhandedness, generosity

Niyama literally means unrestrained, but it is interpreted rather as "what one should do", that is, positive action as distinct from the negative restraints of yama. Thus it implies how one should behave. The most usual expression in yoga literature is observance, but other interpretations are: ceremony, ritual, obligation, regular habits, and non-refusal. We have preferred the term self-discipline. There are five disciplines to be observed or obeyed:

i. Cleanliness
ii. Contentment
iii. Austerity
iv. Self-study (or study of the "ancient wisdom")
v. Devotion to an ideal

In the courses we will take only one self-restraint and one self- discipline in each of the first five lessons. It is better to take time to improve one's moral and ethical behavior, rather than try to force an overall improvement in a time too short for the result to become a natural habit of living. This method ensures a steady progress towards a result that can be maintained throughout life.
The lessons are meant to be practical ones and simple. They will therefore give simple practical approaches to each of the behavior injunctions, without too much theoretical discussion.

Non-violence (ahimsa)

This is the first of the self-restraints. Its elementary form is the injunction "thou shalt not kill: but it goes beyond the usual interpretation of that commandment and includes the non-killing of animal life. It also includes non-injury.

Intellectual Non-Violence (Baudhika Ahisma)

(Explained in detail in Lesson handed out in Class)

Verbal Non-Violence (Vachika Ahimsa)

(Explained in detail in Lesson handed out in Class)

Physical Non-Violence (Sharirik Ahimsa)

(Explained in detail in Lesson handed out in Class)

Cleanliness (shaucha)

(Explained in detail in Lesson handed out in Class)

Intellectual Purity (Baudhika Shaucha)

(Explained in detail in Lesson handed out in Class)

Verbal Purity (Vachika Shaucha)

(Explained in detail in Lesson handed out in Class)

Physical Purity (Sharirik Saucha)

(Explained in detail in Lesson handed out in Class)


Body Discipline

This section includes posture (asana), the third step in Raja Yoga. The reason for body discipline immediately after moral and ethical (behavior) is that it is necessary to eliminate any disturbance of the mind caused by the physical body. Therefore certain postures are recommended, as making the body insensitive to environment and therefore less likely to hinder concentration.
In this course a wide preparation of the body is included in the hope of making the whole body healthy and more easily controlled. The specific postures for Raja Yoga will be dealt with in lesson 3. Hygiene, diet and relaxation will prepare the way. (Hints on diet are given in lesson 2).

Hatha Yoga postures will be discusses and practiced in class.

Personal hygiene

(Explained in detail in Lesson handed out in Class)

Relaxation

(Explained in detail in Lesson handed out in Class)


Breathing

(Explained in detail in Lesson handed out in Class)

Hatha Yoga Practices

1. Ujjayi Breathing
(Explained in detail in Lesson handed out in Class)

2. Janu Sirasana (Head-Knee Pose):
(Explained in detail in Lesson handed out in Class)

3. Baddha Konasana (Inner Thigh Stretch or Cobbler):
(Explained in detail in Lesson handed out in Class)

4. Uttanasana II (Head-Knee Standing):
(Explained in detail in Lesson handed out in Class)


Schedule:

Raja practical work:

i. Thinking about non-violence and purity of mind and emotions, the first restraint and the first discipline;
ii. Shavasana (Complete Relaxation)- to be done on rising and at the end of your postures (asanas)
iii. Complete Breath- to be done as a separate exercise in itself- while sitting

Hatha practical work:

i. Ujjayi Breathing- to be done at all times during postures (asanas)
ii. Janu Sirasana (Head-Knee Pose)
iii. Baddha Konasana (Inner Thigh Stretch or Cobbler):
iv. Uttanasana II (Head-Knee Standing)

I do suggest that to help increase your upper body and abdominal strength for future asanas (postures) that you do a few push-ups and sit- ups daily. Even if you can only do 5 or so in the beginning, try to increase that amount by 1 every day.