By Dr. Rita Khanna
A vicious circle is a chain of events, in which the response to a difficulty creates a new problem that aggravates that original difficulty. The virtuous circles do just the opposite. The response to an occurrence creates a positive result that improves the whole situation; and as it repeats, the whole thing becomes better and better.
The fundamental reality is that some people just seem to go up; their timing is excellent, the right people and the right things come their way, they are surrounded by smiling people who love them, and they even maintain abundant good health. Life for them, and the people they influence, just gets better and better. However, some other people, who grow up in the same kind of situation, just go from one disaster to another. Things rarely come together for them; nobody is there to help them when they need it, their lives are a long string of fractured relationships, and to make matters worse, they are sick most of the time. Their life just gets worse and worse, as they are stuck down in a morass of trouble.
WHY DO SOME PEOPLE GET STUCK?
According to Yogic philosophy, everything is made up of the Gunas in different proportions. Gunas are the intertwining forces that weave together to make material nature, including human consciousness. These forces are divided into three categories, which are defined by Sattwa, Rajas, and Tamas: Sattwa, the state of truth, simplicity and equanimity in action; Rajas, the state of dynamism and activity combined with full ego involvement; and Tamas, the state of inertia and ignorance.
Lord Krishna said in the Bhagavad Gita (14:18), “Those who are seated in Sattwa go upwards; the Rajasic dwell in the middle; and the Tamasic, abiding in the function of the lowest Guna, go downwards.” How does this happen? Maybe the main causes are the vicious circles that are the curse of Tamas, and the virtuous circles that are the blessing of Sattwa.
In Rajas, the vicious and virtuous circles are about equal, so they average out as Lord Krishna implied; but things go from bad to worse in Tamas, and from good to better to best in Sattwa. This is why people, who get stuck in Tamasic qualities in some of their personality aspects, need to become involved in Yoga to lift themselves up out of that morass.
CAN YOGA BE HELPFUL IN CHANGING VICIOUS CIRCLES INTO VIRTUOUS CIRCLES?
There is no doubt that Yoga can be helpful in changing vicious circles into virtuous circles. If we look around us, we can see many examples of the way Yoga changes vicious circles into virtuous circles, and how this allows us to get out of the downward spirals of Tamas and evolve towards our best.
In Tamas, the vicious circles go on three levels of the individual: the physical body (Annamaya Kosha), the vitality body (Pranamaya Kosha), and the mental body (Manomaya Kosha). The same applies to the virtuous circles in Sattwa, which in addition, have also the benefits of the intellectual level (Vijnanamaya Kosha) and the bliss level (Anandamaya Kosha).
The basic mind aspects of Manomaya Kosha are:
The sense of ‘I’-ness (Ahamkara)
The vicious circles of Tamas: At the Tamasic level, people experience themselves as isolated from others. They may be alienated if there is a lot of fear, or maybe even paranoid, if they project anger. Vicious circles can come from disregard for the needs or rights of others, because of emotional distance. As a result, other people retaliate with their version of disregard, and this bounces backwards and forwards, getting worse as it goes along. Yoga relieves the emotional tensions that feed the feelings of isolation, and so, improves sociability. Another source of vicious circles in this modality is low self-esteem. This leads to lack of confidence, which, in turn, leads to failure and more loss of self-esteem. The great Yogic panacea for this is Karma Yoga, where self-esteem is guarded by non-attachment to outcomes, and is increased by the good work one is doing.
In some people, the problem may not just be isolation – it may be alienation. Very Tamasic levels of ‘I’-ness can give a strong experience of ’self-reference,’ in which people imagine that events happening ‘out there’ in some way refer to them. They may misinterpret innocent actions, remarks or gestures as intentional slights, insults or contempt directed at them. Yoga creates a general reduction in negative emotions that can help people in this state – for instance: by balancing Ida and Pingala Nadis.
The virtuous circles of Sattwa: In the Sattwic state, the ‘I’-ness is not isolation – it is union – an experience of ‘I’ as a part of ‘us’. There is an awareness of ’we’ rather than ‘me,’ so this unitive relationship with other people raises our compassion, helpfulness, kindness, cooperation, and friendship. Usually, other people return these, so we are receiving all these beneficial ‘gifts’ from those around us. This benevolence builds up, in the form of a virtuous circle, for all concerned.
Perception
The vicious circles of Tamas: People don’t usually realize – but what goes into forming our perceptions of what we sense outside is what is inside us! So, what I ‘see’ out there is, to a great extent, created from what is going on inside my own mind. Freud called this process ‘projection’ and was interested in the ‘sick’ stuff we ‘see’ out there because it is really inside. The exploiter sees the world as exploitative or exploitable, the hostile person sees it as hostile, the ‘power freak’ sees power games everywhere, and so on. Then the person’s thinking, emotions, and behaviour will be, at least, partly determined by these perceptions. The vicious circle comes from the negative perceptions of what is out there, arousing negative responses inside, which increase hyper-vigilance. This results in projecting more negativity out there. By eliminating the negative content ‘in here,’ Yoga improves the quality of our perceptions of the world.
The virtuous circles of Sattwa: We can experience our world as frightening, angry, sad, power crazy, etc. because we project these Tamasic qualities from inside our own natures. However, if we have Sattwic qualities dominant in our natures, we may project those too. We have a positive experience of the world, so we respond to it in a like way. When we feel loving, we see love and lovability in the world. When we feel happy, everybody seems to be smiling at us. Everything around us responds to us in kind, so the quality of our experience goes up and up, and it all grows in the positive way of a virtuous circle.
Memories
The vicious circles of Tamas: The things that we remember most easily, at any moment, correspond with our current feeling state. If we are feeling depressed, our memories will be about past hurts and disappointments. If we are anxious, our memories will be about all the frightening occurrences in our life; if angry, all the affronts and anger from other people will be foremost. Now, remember that our assessment, of what we can expect in the future, is based mainly on our past experiences. So, the bad memories of past experiences, such as insecurity, material losses, sadness, helplessness, hurt, grief, isolation, etc. will paint an equally bleak future. We become pessimistic, give up trying, and become stuck in the inertia of Tamas. Bad memories also lead to bad behaviour, and retaliation from outside, gives more bad memories.
The virtuous circles of Sattwa: Because the things we remember most easily, at any moment, correspond with our current feeling state, our feelings in the Sattwic states of our personality aspects will be positive ones, so they will evoke positive memories. These will transfer into the future as optimism, so we will be motivated to do more in the Sattwic style of nurturing ourselves and helping other people and the world, with the obvious virtuous circles that ensue from those activities.
Thinking
The vicious circles of Tamas: The thinking content at this level is based on perceptions from outside or mental rumination from inside. Tamasic perceptions cause negative thinking, which then joins in with the negative rumination, and it all goes from bad to worse. It feeds on itself; for instance, building up a little insult or rejection into a major catastrophe. The quality of a person’s thinking, at this level, is also poor. It is full of irrational judgements, distortions of logic, denial, justifications, excuses, etc. We can imagine just how disabling this poor quality thinking can be.
The virtuous circles of Sattwa: At Sattwic levels, our instinctual thinking is very much under the sway of our higher thinking, so the selfishness of ‘me first and only,’ that is common at the lower levels of the Gunas, is not active. Rather, the thinking is from the intellectual (Buddhi) level, therefore, it is ethical and considerate of other people.
Sattwic levels use the intellect, sometimes to high levels, to cope with our lives. The quality of the thinking is good, without the irrationality, poor judgements, illogical distortions, justifications and excuses for problem behaviour, etc. of Tamas. Also, the content of thinking that is provoked by our experiences of our world is good because our experiences are good. Similarly, the content of our ruminations will be positive, because it is a blend of thinking about our experiences and of our memories. As these augment our emotions and behaviour, their positive quality leads to positive outcomes.
At high levels of Sattwa, our judgments, decisions, etc. about any aspects of our life, will be augmented by intuition and wisdom. Those decisions will be right, and the consequences that flow from them will be the best in the circumstances. As a result, we will be creating ‘win-win’ situations, with all their advantages, including virtuous circle outcomes.
Emotions
The vicious circles of Tamas: The vicious circles of negative emotions are well known; and are the cause of many diseases, as well as much unhappiness and strife. All emotions can have a negative complexion, but to mention just the three main ones of the vicious circles are:
Anxiety: Symptoms: – fear of illness / madness/death -more anxiety
Anger: Symptoms: – aggression, social conflict, more anger
Dejection: Symptoms: – inertia, failure, more dejection, maybe depression
We can see that any of these can build up, becoming worse as time goes on. This is a typical example of: “the Tamasic, abiding in the function of the lowest Guna, go downwards.” Yoga practices can break these vicious circles, starting the person on the upward path of confidence, kindness, and joy.
The virtuous circles of Sattwa: At Sattwic levels, the emotions we experience, such as fear, anger, remorse, regret, etc are reality based, such as reasonable anger at injustices, or regret over a personal act or omission. They lead to action to try to reverse the situation, such as stopping an injustice. Mahatma Gandhi and Nelson Mandela are beautiful examples of reasonable anger that worked – or we make amends and resolve not to repeat the inappropriate action.
The Sattwic feelings we experience are the positive ones, such as security, joy, humour, confidence, good self-esteem, love, compassion, kindness, and empathy. In addition to making us feel wonderful, they also lead to beneficial behaviour, and the ensuing virtuous circles.
Behaviour
The vicious circles of Tamas: The behaviour engendered by anxiety will include withdrawal, dependency, and addiction. The vicious circle here is the way the sense of helplessness, in the face of fear, produces more fear. In addition, the methods we use, to try to relieve anxiety, such as addiction and dependency, create problems of their own. The behaviour, arising from anger, is usually vengeance, aggression, violence, etc.; and the vicious circle here is the retaliation from the people we have hurt, which causes us to be more angry and aggressive. The behaviour from the dejection/depression vicious circle is withdrawal, which results in loneliness, the feeling of being unloved, and inertia, which causes an inability to attend to our responsibilities, with the resulting guilt.
Self-fulfilling prophecies: Another problem is, that Tamasic interactions with the world, attract responses from other people, which justify all the above attitudes; and this perpetuates them as self-fulfilling ‘prophecies’. A good example is paranoia where the person believes that they are the victims of persecution from ‘out there’.
How does paranoia happen?
The paranoid person denies his own anger and projects it onto others, so he sees the other person as dangerous to him. In defense, he retaliates with anger and threatening behaviour of his own. This does make the other person (who was originally neutral or even friendly) angry and defensive. Thus, the paranoid person’s original assessment of the other person, as being angry and dangerous, is proved ‘right’ – it has become a self-fulfilling prophecy and justifies further aggression.
Another problem is that the paranoid person can’t see his responsibility for this trouble, because of the lack of insight of people at the Tamasic level. As well, the crux of paranoia is that the problem is ‘out there,’ so “It’s not me, it’s him!” If such a relationship continues, it can develop into a very difficult one, or even a disaster. Psychiatrists and others, who have dealt with paranoid people, will recognize this difficult situation, and the intractable morass of vicious circles that it is.
The virtuous circles of Sattwa: We see the positive outcomes of our Sattwic attitudes most clearly in the area of our behaviour. If we interact with people with love, joy, kindness, consideration, helpfulness, and other Sattwic qualities, they respond to us in the same way, and the whole relationship continues to improve as virtuous circles. Even if the other person does not respond in this way – for instance, if they exploit our kindness, our Vairagya allows us to ‘let it pass,’ and the empathy that comes from Sattwa, allows us to understand them. This can even help them too.
The physical body
The vicious circles of Tamas: Physical difficulties are caused by the mental and emotional states that usually accompany the Tamasic level of functioning. They are stress, tension, dejection, anger, various imbalances, etc., which give rise to typical psychosomatic illnesses, immune system dysfunction, organ damage, and a vast array of symptoms. The person becomes worried or depressed, and the anxiety or depression causes more of the abnormal workings of the body. In this way, it goes from bad to worse, as typical vicious circles. The typical Tamasic lifestyles, and intake of food and drinks, also have a detrimental effect on the body. Yoga has a positive effect on our lifestyle, as well as the body, the mind, and the vitality, and reverses these.
The virtuous circles of Sattwa: The lifestyle, thinking and emotions of Sattwa are conducive to health and longevity. A person is likely to experience robust good health, absence of symptoms, and satisfaction with his body, which reflect back onto the body as positive influences.
The vitality body
The vicious circles of Tamas: When a person is in a state of lethargy and inertia, he stops doing things, sits around, watches all the bad news on TV, and becomes depressed and more and more physically inactive. This allows his energy to run down even more, so the vicious circle forms.
The virtuous circles of Sattwa: Sattwa encourages us to be optimistic, enthusiastic, actives and to gel out and do things, usually for the benefit of others. This keeps our vitality high, and encourages ongoing activity, which keeps the vitality flowing.
All the Sattwic elements combine to create the way we behave in our world, and they determine the virtuous circles that form around us. As Yoga lifts us up out of the more Tamasic levels, this becomes more and more our way of life. As Krishna said, we “go upwards,” and if we look at the process clearly, it is obvious that it all accelerates in the direction of our evolvement.
Aum Shanti
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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.
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Dr. Rita Khanna
Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).
She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.
At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).
By Faye Martins
By Dr. Paul Jerard, E-RYT 500
By Dr. Paul Jerard, E-RYT 500
By Sangeetha Saran
By Faye Martins
By Dr. Rita Khanna
In Shashankasana, the person sits on his feet, bends forward, places his forehead and arms on the floor ,and relaxes in this position for ten or fifteen minutes. This is also the way the Muslims sit during their prayers.
• There is one posture called, Siddhasana, in which we sit for Meditation. If this is practiced over a period of time, say about half an hour each day, it will help give you complete control over the secretion of testosterone, a primary cause of heart attack (if they are secreted every now and then, consciously and unconsciously, in excess) and in the treatment of abnormal blood pressure, too. Any time one is suffering from high blood pressure, or low blood pressure, if he just sits in this posture for half an hour, or if possible, one hour, the blood pressure will move towards normal. This is because the pressure exerted on the perineum, and the viscera, is transmitted to the brain centers, which control the blood pressure.
In Naukasana posture, lie down, raise both legs a bit and stiffen them, then raise the upper part of the body a bit, and stiffen it. Then stretch the arms in the direction of the feet and make them stiff. It has been seen that during this posture, the uterus drops back. It may not happen in a few days, it may take a period of time, but definitely this posture helps in prolapsed.
• There are two Asanas named Uttanapadasana and Paschimothanasana to maintain the balance of the navel. Just as a misalignment occurs within the spinal cord, a misalignment of the navel and stomach muscles (rectus abdominus) also occurs. In Northern India, navel displacement is called Nabhi Chadna / Tharan Chadna.
In Paschimothanasana, lie on your back and inhale deeply. Now, sit up with your legs straight in front, with toes pointing towards the ceiling. Stretch your arms above you. As you exhale, keep your back straight, bend forward from the pelvis. Only bend downward, as much as your body permits. Stretch out your arms and reach to your feet – or whatever part of the leg you can comfortably reach. As you bend down, try and keep the heels, calves, and thighs touching the floor – the spine straight. Then, rest your forehead on the knees (as far as possible), and continue normal breathing. Try to rest the elbows on the floor. Hold the position for a few seconds. As you inhale, start raising the head, and come back to your normal position, and relax.
By Faye Martins
By Bhavan Kumar
By Sangeetha Saran