Raja yoga is one of the areas of traditional hatha yoga. Raja means "royal," and it focuses primarily on the practice of meditation and mind control. Raja has eight facets or levels: self-restraint, observance or dedication, physical practice, proper breathing techniques, detachment, concentration, meditation and superconsciousness or enlightenment. Although the study of Raja yoga typically takes years, beginners can practice a few basic techniques.
Pranayama
Pranayama, or proper breathing, is an important step to master Raja Yoga. Breathing exercises help relax the body and quiet the mind in preparation for meditation and asana practice. One such exercise described in "Yoga Journal" is nadi shodhana pranayama, or channel cleaning breath. It is practiced by using one hand to open and close each nostril individually with each inhalation and exhalation. Inhale slowly through the right nostril while closing the left. Then pinch the nostrils shut and hold the breath for a few seconds. Next open the left nostril and exhale slowly. The process is then reversed, inhaling through the left and exhaling through the right, and repeated three to five times.
Standing Postures
Asana practice is one way to develop discipline and mastery over the physical body. In Raja Yoga, these poses should be practiced mindfully, holding them as long as possible while focusing on the breath. Some common standing postures include warrior, eagle and chair pose. These postures help increase strength and flexibility. For warrior, stand with the legs apart. Turn the right toe out and raise the arms to the sides, parallel with the ground. Bend the right knee and sink toward the floor. Hold and breathe. To practice eagle, stand on one foot and cross one leg over the other. The arms are then crossed, and the palms brought together over the heart. For chair pose, stand with the feet together. Raise both arms overhead and sink into a squat, making sure the knees do not go past the toes. Hold each posture for several breaths.
Inversion Postures
Inversion exercises are mainly practiced on the floor with a blanket but can also be practiced next to a wall for extra support. "Yoga Journal" explains that inversions help calm the mind and reduce stress and fatigue. The basic inversions include the head stand, shoulder stand and plow pose. To come into a headstand, begin by kneeling, then come forward, resting the front of the body on the forearms with the fingers interlaced. Place the head in the hands. Straighten the legs and then raise one at a time until the body is completely erect, with your body weight balanced between both arms and crown of the head. The shoulder stand and plow are similar postures. Begin by lying flat on your back. Raise both legs overhead, supporting the lower back with the hands. In the shoulder stand, the feet are toward the ceiling. In the plow pose, they drop back behind the head.
Balancing Postures
Balancing postures, such as crane, scorpion or feathered peacock, require more agility and focus. They help to improve balance as well as concentration. Although it may look challenging, crane is one of the more basic arm balancing postures. To come into crane, begin in a squat with the hands spread wide on the floor. Shift the body weight forward, resting the knees on the backs of the arms. Rock forward until the toes come off the floor and hold for several breaths. Scorpion and feathered peacock are similar postures. Begin in a headstand with the body weight fully supported by the forearms. Open the hands and press the palms into the floor. Lift the head off the floor and look backward slightly. Beginners may want to try this posture with the legs up against a wall for added support.
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