Yoga is not just a physical practice. Full yoga practice involves the body, mind, intellect, emotions and spirit. Jnana (pronounced YAH-nah) yoga is the yoga of the intellect or the yoga of wisdom. Jnana yoga exercises are mental exercises. To a yoga practitioner---a yogi---the mind at its best is a fine tool. It can be used to probe the nature of existence until one awakens to his or her true nature. Jnana yoga helps focus the mind and strengthens the intellect. It's a practice that's useful in daily life as well as on the quest for enlightenment.
Your True Nature
Yogis believe that people are not their bodies, nor their minds or emotions. All of those are convenient tools for someone's use and enjoyment. True nature, yoga teaches, is beyond all that. Jnana yoga exercises are meant to stretch your perceptions and to make you more aware of your true nature.
Jnana Yoga Meditation
Meditation is one of the best ways to calm and refine the mind. Here is a typical jnana yoga meditation. Sit quietly, close your eyes and observe the thoughts. Become aware of your identification with those thoughts. Observe the effect on your mind of that identification. Be a witness to the activity in your own mind. Try not to judge it; just watch. As you continue to watch, cultivate the feeling that the thoughts are like a stream. They flow into your awareness and flow on by. You are not those thoughts. You are the one observing the thoughts. As you relax into this awareness, mentally ask yourself, "Who is this observer, this witness to everything?" Be still and watch the answers that come into your mind. Observe the answers in the same way you watched the thoughts in the beginning. This inquiry should be completely relaxed and without any stress. Don't worry if you don't find an answer. The exercise itself will help your mind become more focused, clear and calm.
Who Am I?
This is an exercise inspired by the teachings of the famous jnana yogi Sri Ramana Maharshi. Sit quietly with a paper and pen or pencil as writing by hand is more meditative than typing on the computer. Ask yourself, "Who am I?" Write down the first answer that comes into your mind. Don't try to control the answer and don't judge the answer. Ask again, "Who am I?" Jot down the answer. Do this for a few minutes or longer. Next, read your answers. They might be something like your name, your roles in life, your preferences or your opinions. Reflect on these answers. Is that really who you are? Most likely, what you've written represents parts of your personality, roles you play and your likes and dislikes. These are fine, and you can use them all in your life. Jnana yoga reminds you that, although these are present in your life, your true nature is beyond all of that.
What's Next?
All this doesn't mean you should retreat from the world and go off into a cave. The exercises of jnana yoga are meant to bring mental clarity and hone the intellect so one can maintain equanimity in the midst of action. The best yogis will be active in the world. They may play the role of businessperson, student, parent, fire fighter, artist or construction worker. The goal of jnana yoga is to be useful to others and to enjoy the world while being conscious of our true nature.
Cautions
The jnana yoga exercises should never cause stress. If these or any other yoga practices create anxiety or discomfort, discontinue them and consult an experienced yoga teacher.
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