R.I.T.

, Rajaramnagar

CHAPTER 1

INTRODUCTION

1.1 Background

In the West we have come to equate the term “yoga” with yoga postures, but in fact they
form only a small – albeit important – part of the whole system. The term “yoga” in fact implies
a whole way of life which includes yoga postures as one of its many facets.

In Sanskrit, yoga postures are called asanas. Asana means “a posture giving physical
comfort and mental composure.” Asanas affect the glands, nerves, muscles and all the organs of
the body. There are many physical benefits, but the most important effect is on the mind. The
practice of asanas places pressure on the endocrine glands, and this results in the regulation of
hormones secreted from those glands. The hormones affect the emotions, and the resultant
emotional balance facilitates concentration and meditation. So asanas help prepare the mind for
meditation.

The word asana in Sanskrit does appear in many contexts denoting a static physical position,
although traditional usage is specific to the practice of yoga. Traditional usage defines asana as
both singular and plural. In English, plural for asana is defined as asanas. In addition, English
usage within the context of yoga practice sometimes specifies yogasana or yoga asana,
particularly with regard to the system of the Ashtanga Vinyasa Yoga. However, yogasana is also
the name of a particular posture that is not specifically associated with the Vinyasa system, and
that while "ashtanga" (small 'a') refers to the eight limbs of Yoga delineated below, Ashtanga
(capital 'A') refers to the specific system of Yoga developed by Sri Krishnamacharya at the
Mysore Palace.

1.2 Origins

Yoga’s true origins are somewhat unknown, but many trace the version of yoga we most
commonly think of in modern times to Patanjali’s Yoga Sutras. The Yoga Sutras played a
major role in the establishment of a widespread yoga practice, and still influences many
practitioners and instructors today. Despite his important place in establishing yogic culture,

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not much is known about Patanjali. It’s believed that he was a yogi who lived in rural India
roughly 2000 years ago.

The Yoga Sutras are a set of aphorisms that focus on the philosophy of yoga, moral and
ethical guidelines, and the components of a yogic life. While Asanas are very important in any
yoga practice, the Sutras reinforces the idea that yoga is so much more than physical. The
original set of the Sutras was written in Sanskrit, though plenty of English translated versions
have been produced. The book contains 196 sutras (although because there is some
redundancy, some argue there should really only be 195 counted sutras). Regardless of the
exact number of sutras, Patanjali produced them with the goal of showing yogis the true
meaning of yoga.

Asanas had origins, and a different meaning, even before Patanjali’s time. In Sanskrit,
Asana comes from the base “asi,” which means to be. Thus, translated, Asana means “a state
of being.” The original asana was simply a seat, typically the seat one took for meditation. As
we know, asanas have evolved to mean much more than a meditative seat.

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CHAPTER 2

PHILOSOPHY

2.1 The Eight Limbs of Yoga

The Yoga Sutras of Patanjali are thought to have been authored by around the year
250 CE. Although they make little direct mention of yoga asana practices, they are often cited
as the philosophical basis for modern postural yoga. The sutras outline eight “limbs” of yoga.
(The Sanskrit word for eight limbs is Ashtanga.) Each limb relates to an aspect of achieving a
healthy and fulfilling life, and each builds upon the one before it, outlining a path for the
aspiring yogi to follow.

The eight limbs are as follows:

2.1.1 Yama

The five yamas are moral directives intended to guide the practitioner's behavior towards
others. They are:

 Ahimsa: Nonviolence towards others. Ahimsa is often cited as an argument for

choosing a vegetarian diet.

 Satya: Truthfulness.

 Asteya: Not stealing from others. Though this probably had a literal meaning
originally, it has been extended to mean not putting others down to build yourself up.

 Brahmacharya: Chastity. Whether this means celibacy or simply controlling one's

sexual impulses is open to interpretation.

 Aparigraha: Not coveting what others have.

2.1.2 Niyama

While the yamas direct one's behavior towards others, the niyamas describe how to act
ethically towards oneself. Together, these two sets of rules were meant to guide one to a
righteous lifestyle. Here are the niyamas:

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 Saucha: Cleanliness. Again, probably a practical meaning originally but has a modern
interpretation keeping your intentions pure.

 Santosa: Contentment with oneself.

 Tapas: Self-discipline. Having the commitment to sustain a practice.

 Svadhyaya: Self-study. Having the courage to look within yourself for answers.

 Isvara pranidhana: Surrender to a higher power. Whether that is a deity or the

acceptance that the world is governed by forces outside of our control is up to you.

2.1.3 Asana

The practice of yoga postures, although it should be noted that in the time of Patanjali the
word asana meant seat. The poses known at the time were probably seated positions intended
for meditation. The development of what we would recognize as modern yoga
postures happened much later.

2.1.4 Pranayama

The practice of breathing exercises. Choosing to control the breath for specific effects.

2.1.5 Pratyahara

The withdrawal of the senses, meaning that the exterior world is not a distraction from the
interior world within oneself.

2.1.6 Dharana

Concentration, meaning the ability to focus on something uninterrupted by external or

internal distractions. Dharana builds upon pratyahara. Once you can ignore external stimuli,
you can begin to direct your concentration elsewhere.

2.1.7 Dhyana

Meditation. Building upon dharana, you are able to expand your concentration beyond a
single thing so that it becomes all-encompassing.

2.1.8 Samadhi

Bliss; after you have achieved dhyana, the transcendence of the self through meditation can
begin. The self-merges with the universe, which is sometimes translated as enlightenment.
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CHAPTER 3

PURPOSE

“Body and the mind are connected.”

The posture a person takes in a daily life is a mirror of his state of mind. When we are under
stress we contract certain muscles. Usually, we are not aware of this as we hold subconscious
fears, therefore we contract certain muscles every day, for years, subconsciously. Eventually,
one develops stiff body or pain in certain areas of the body. A very common pain, related to
stress, is a lower back pain (pain in a lumbar spine). Due to stress we contract a muscle called
illio-psoas which is attached to the lower spine. Habitually contracting this muscle for a very
long time can cause slipped discs or lower back pain as it pushes the spine into unbalanced
position. This would consequently affect other muscles and a whole body would be out of
balance.

So the basic purpose of doing a series of asanas is to stretch and strengthen the body in order
to reach the freedom of the body and regain its balance.

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CHAPTER 4

COMMON PRACTISES

In the Yoga Sutras, the only rule Patanjali suggests for practicing asana is that it be "steady
and comfortable". The body is held poised with the practitioner experiencing no discomfort.
When control of the body is mastered, practitioners are believed to free themselves from the
duality of heat/cold, hunger/satiety, joy/grief, which is the first step toward the unattachment
that relieves suffering.

Listed below are traditional rules for performing asanas:

 The stomach should be empty.

 Force or pressure should not be used, and the body should not tremble.
 Lower the head and other parts of the body slowly; in particular, raised heels should
be lowered slowly.
 The breathing should be controlled. The benefits of asanas increase if the
specific pranayama to the yoga type is performed.
 If the body is stressed, perform Corpse Pose or Child Pose.
 Such asanas as Sukhasana or Shavasana help to reduce headaches.
 It is necessary to have yoga mat and you should wear T-shirt and track pant/shorts.

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CHAPTER 5

TYPES

In 1959, Swami Vishnu-devananda published a compilation of sixty-six basic postures

and 136 variations of those postures. In 1975, Sri Dharma Mittra suggested [that] "there are
an infinite number of asanas.", when he first began to catalogue the number of asanas in
the Master Yoga Chart of 908 Postures, as an offering of devotion to his guru Swami
Kailashananda Maharaj. He eventually compiled a list of 1,300 variations, derived from
contemporary gurus, yogis and ancient and contemporary texts. This work is considered one
of the primary references for asanas in the field of yoga today. His work is often mentioned in
contemporary references for Iyengar Yoga, Ashtanga Vinyasa Yoga, Sivananda Yoga and
other classical and contemporary texts.

A group of 84 classic asanas revealed by the Hindu deity Lord Shiva is mentioned in
several classic texts on yoga. Some of these asanas are considered highly important in the
yogic canon: texts that do mention the 84 frequently single out the first four as necessary or
vital to attain yogic perfection. However, a complete list of Shiva's asanas remains as yet
unverified, with only one text attempting a complete corpus.

Anatomical characteristics for Yoga –

Fig no.1

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Following are some asanas –

1. Savasana – Corpse Pose

The asana is pronounced as Shuh-vah-sana. This pose gets its name from the
recumbent posture of a dead body. It is a position of rest and relaxation, and is usually
practiced towards the end of a yoga session – a session that typically begins with
activity and ends in rest; a space or pause when deep healing can take place.

How to do the Savasana / Corpse Pose –

 Lie flat on your back, preferably without any props or cushions. Use small pillow
below your neck if absolutely required. Close your eyes.

 Keep your legs comfortable apart and let your feet and knees relax completely,
toes facing to the sides.

 Place your arms alongside, yet a little spread apart from your body. Leave your
palms open, facing upward.

 Taking your attention to different body parts one by one, slowly relax your entire
body.

 Begin with bringing your awareness to the right foot, move on to the right knee
(as you complete one leg, move your attention on to the other leg), and so on, and
slowly move upwards to your head, relaxing each part of the body.

 Keep breathing slowly, gently, deeply and allow your breath to relax you more
and more. The incoming breath energizes the body while the outgoing breath
brings relaxation. Drop all sense of hurry or urgency or any need to attend to
anything else. Just be with the body and the breath. Surrender the whole body to
the floor and let go. Make sure you don’t fall asleep!

 After some time, about 10-20minutes when you feel fully relaxed, keeping your
eyes closed, slowly roll onto your right side. Lie in that position for a minute or
so. Then, taking the support of your right hand, gently sit up into a seated pose
such as Sukhasana (Easy Pose).

 Keep your eyes closed and take a few deep breaths in and out as you gradually
become aware of your environment and the body. When you feel complete,
slowly and gently open your eyes.

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Fig no. 2

Benefits –

 This posture brings a deep, meditative state of rest, which may help in the repair
of tissues and cells, and in releasing stress. It also gives time for the yoga workout
to sink in at a deeper level.

 This posture leaves you in a state of rejuvenation. It is the perfect way to end a
yoga session, particularly if it has been a fast-paced one.

 It helps reduce blood pressure, anxiety, and insomnia.

 This is an excellent way to ground the body and reduce the Vata dosha(imbalance
of the air element) in the body.

2. Chakrasana – Wheel Pose

Chakrasana, also called Urdva Dhanurasana is an asana. The Urdhva Dhanurasana is a

backbend and also an asana that forms a part of the trailing off exercises in an
Ashtanga Yoga regimen. It is also called the Chakrasana or the Wheel Pose, apart
from being called the Upward Facing Bow Pose. When the pose is assumed, it
resembles a wheel or an upward facing bow. This asana is known to give the spine
great flexibility. When done as a part of an acrobatic or a gymnastic routine, it is
called the back bridge.

How to do Chakrasana (the wheel pose) -

 Lie flat on your back on the floor. You may bend your knees so that the soles of
your feet are on the floor and closer to your buttocks. Make sure that your feet are
hip-width apart.
 Your hands must be placed behind your shoulders, ensuring your fingers are
opened up and pointed towards your shoulders.

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 Once you feel comfortable in this stance, balance your weight on your limbs.
Then, press your feet and palms, and lift your entire body off the mat. Let your
head hang gently. Your neck should be long.
 Make sure you breathe comfortably. Take slow, deep breaths.
 Hold the pose for a minute, or as long as you are comfortable. Then, release by
bending your arms and legs, and gently lowering your back on the ground. Lie
down in Shavasana for a few minutes before you resume normal activity or
continue with your workout.

Fig no. 3

Benefits –

 It gives your lungs and chest a good stretch. It also expands the shoulders and the
chest.
 This asana also gives strength to your legs, abdomen, buttocks, spine, shoulder
blades, glutes, hamstrings, lower back, wrists, and arms.
 It is known to stimulate the pituitary and thyroid glands.
 Practicing this asana also gives a good stretch to your hip flexors, your core, and
your wrist flexors.
 It is known to give relief to some lower back pains.

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 It cures infertility, asthma, and osteoporosis.

 It also relieves stress and reduces depression, and makes you feel energetic and
full of life.
3. Bhujanga – Cobra Asana
The eighth pose of the 12 poses of the Surya Namaskar, Bhujangasana is also called
the Cobra Pose. This energizing backbend resembles the raised hood of a cobra.
How to do Bhujanga (Cobra pose) Asana -
 Lie flat on your stomach. Place your hands on the side and ensure that your toes
touch each other.
 Then, move your hands to the front, making sure they are at the shoulder level,
and place your palms on the floor.
 Now, placing your body’s weight on your palms, inhale and raise your head and
trunk. Note that your arms should be bent at your elbows at this stage.
 You need to arch your neck backward in an attempt to replicate the cobra with the
raised hood. But make sure your shoulder blades are firm, and your shoulders are
away from your ears.
 Press your hips, thighs, and feet to the floor.
 Hold the asana for about 15 to 30 seconds while breathing normally. Feel your
stomach pressed against the floor. With practice, you should be able to hold the
asana for up to two minutes.
 To release the pose, slowly bring your hands back to the sides. Rest your head on
the ground by bringing your forehead in contact with the floor. Place your hands
under your head. Then, slowly rest your head on one side and breathe.

Fig no.4

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Benefits –

 It is a deep backbend that makes the spine stronger and more flexible.
 It also tones the organs that lie in the lower abdomen.
 It stimulates the digestive, reproductive, and urinary systems.
 It helps regulate metabolism, thus balancing the weight.
 It makes the buttocks firm.
 It gives the lungs, shoulders, chest, and abdomen a good stretch.
 It works as a great stress release.
 This asana is known to open up the lungs and the heart.
 It relieves sciatica and asthma.
4. Vrikshasana – Tree Pose
This posture is a close replica of the steady, yet graceful stance of a tree. The name
comes from the Sanskrit words vriksa or vriksha meaning “tree”, and asana meaning
“posture”. For this pose, unlike most other yoga poses, you are required to keep your
eyes open so that your body can balance itself. This asana has a host of benefits.
How to do Vrikshasana (Tree Pose) –
 Stand absolutely erect and drop your arms to the side of your body.
 Slightly bend your right knee, and then, place the right foot high up on your left
thigh. Make sure that the sole is placed firm and flat on the root of the thigh.
 Your left leg needs to be absolutely erect. Once you have assumed this position,
breathe, and find your balance.

Fig no. 5

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 Now, inhale, and gently raise your arms over your head and bring them together
in a ‘namaste’ mudra.
 Look straight at a distant object and hold your gaze. This will help you maintain
balance.
 Keep your spine straight. Note that your body needs to be taut, yet elastic. Take in
deep breaths, and every time you exhale, relax your body more.
 Gently bring your hands down from the sides, and release the right leg.
 Come back to the original position of standing tall and straight as you did at the
beginning of the practice. Repeat this pose with the left leg.

Benefits –

 It strengthens the spine while improving both balance and poise.

 It improves and aids neuro-muscular coordination.
 It tones the leg muscles while making the ligaments and tendons of the feet
stronger.
 The knees become stronger, and the hip joints are loosened.
 The eyes, inner ears, and shoulders are also strengthened in this pose.
 It relieves those suffering from sciatica and reduces flat feet.
 It makes you stable, flexible, and patient. It enhances concentration and activates
all the mental faculties.
 This pose helps to deepen the thorax.
5. Ustrasana – Camel Pose

This asana, popularly called the Camel Pose, is an intermediate level backward bend.
Ustra means camel in Sanskrit, and this pose resembles a camel. It is known to open
up the heart chakra and increase strength and flexibility. This asana is also commonly
referred to as the Ushtrasana.

How to do Ustrasana (Camel Pose) –

 Begin the asana by kneeling on your mat and placing your hands on your hips.
 You must ensure that your knees and shoulders are in the same line, and the soles
of your feet are facing the ceiling.
 Inhale, and draw your tailbone in towards your pubis. You must feel the pull at
the navel.

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 While you are doing that, arch your back. Gently slide your palms over your feet
and straighten your arms.
 Keep your neck in a neutral position. It should not be strained.
 Hold the position for about 30 to 60 seconds before you release the pose.

Fig no.6

Benefits –

 This asana helps improve digestion as it massages the internal organs.

 It opens up the chest and frontal portions of the torso.
 It strengthens the back and the shoulders.
 It helps alleviate pain in the lower back.
 It makes the spine more flexible and also helps in the betterment of your posture.
 It relieves menstrual discomfort.

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CHAPTER 6

BENEFITS

6.1 Comparison between Yoga and Exercise

 Muscular system

Yoga: It helps develop muscles evenly over the bone surface, thereby increasing flexibility.
Yoga is also an energy efficient activity.

Exercise: Exercise usually focuses on increasing muscle mass. As a result, the length of the
muscle shortens and flexibility decreases. When we exercise, we use a lot of energy.

 The heart

Yoga: In yoga, once the asanahas been attained, the body is relaxed and blood requirement is
reduced. This relieves the stress on the heart.

Exercise: In exercise, the effect is the opposite. Ordinary exercise puts a strain on the
muscles. This increases the speed of blood circulation and blood pressure, which in turn
increases the workload on the heart as it needs to pump faster.

 Respiratory system

Yoga: In yoga, the body is in a relaxed state, so the workload on the respiratory system is
reduced.

Exercise: The constant movement in regular exercise increases the oxygen requirement in the
muscles. This increases the speed of breathing, causing the lungs to work harder.

 Immune system

Yoga: Yoga boosts the immune system by increasing the number and functioning ability of
immune cells.

Exercise: While this is true for exercise as well, it usually depends on the nature, intensity
and duration of exercise.

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 Stress levels

Yoga: Yoga reduces the cortisol levels in the body. Cortisol is a hormone produced from
cholesterol that is linked with perceived stress.

Exercise: Exercise may actually increase cortisol levels in the body because the body
perceives exercise as a stress.

6.2 Benefits of Asanas

• Balance the hormone secretions from the glands.

• Give flexibility to the body.

• Improve respiration, as well as blood and lymph circulation.

• Massage the internal organs.

• Detoxify the joints.

• Relax the nerves and muscles.

• Cure diseases.

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CHAPTER 7

CONCLUSION

As you practice yoga, it does not only help you to improve your physical body but
also helps in maintaining your inner peace and relaxing your mind. Moreover, yoga is not just
a one-day practice; it's a lifelong commitment. The more you practice yoga, the more you are
benefited.

Also, it takes only half an hour on an average to practise asanas. In this busy world,
half an hour is not a big deal. Also, there should be a good balance between exercising and
yoga on the basis of above comparison.

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