Manonmaniam Sundaranar University: Mandatory Course (2 Credits) For All Ug Programmes Yoga
Manonmaniam Sundaranar University: Mandatory Course (2 Credits) For All Ug Programmes Yoga
Manonmaniam Sundaranar University: Mandatory Course (2 Credits) For All Ug Programmes Yoga
SYOG3A - YOGA
(From the academic year 2018-19)
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
Contents
Unit – I – Introduction to Human Body
Body Structure
Systems of Human Body Body
Function
Physical Health Physical
Fitness
Meaning of Wholesome development
Unit – II – Yoga
Origin and development of Yoga Meaning
and importance of Yoga Yoga as a
Science
Principles of Yogic Practices,
Yogic therapies and modern concept of Yoga Balanced
Diet
Unit – III – Mental Health
Mind
Mental Health Stages
of Mind Mental
frequency Mind
training process
Methods of concentration Brain
and memory power
Unit IV –Asanas and Kapalabhati
Importance of preparatory exercises
Meaning of Asana, its types, benefits and principles Meaning of
Kapalabhati, its types, benefits and principles
Unit V – Pranayama and Meditation
Meaning of Pranayama, its types, benefits and principles
Meaning of Meditation, principles and its benefits
Practical
1. Simplified Exercises / Warm-up
2. Yogasana
a. Standing - Tadasana, Vriksasana, pada hastasana, Ardha Cakrasana, Trikonasana
b. Sitting - Bhadrasana, ardhaustrasana, sasankasana, vakrasana
c. Prone - Bhujangasana, salabhasana, makarasana,
d. Supine – Sethubandhasana, Pavanamutasana, savasana
3. Kapalabhati
4. Pranayama
5. Meditation and Relaxation.
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-
UNIT – I
BODY STRUCTURE
The human body is composed of many different types of cells that together
create tissues and subsequently organ and systems. It comprises a head, neck, trunk (which
includes the thorax and abdomen), arms and hands, legs and feet.
Anatomy is the study of the structure and relationship between body parts.
Physiology is the study of the function of body parts and the body as a whole.
Atom---Molecules---Cell---Tissue---Organ---System---Organism
At the chemical level, atoms, molecules (combinations of atoms), and the chemical
bonds between atoms provide the framework upon which all living activity is based.
The cell is the smallest unit of life. Organelles within the cell are specialized bodies
performing specific cellular functions. Cells themselves may be specialized. Thus,
there are nerve cells, bone cells, and muscle cells.
A tissue is a group of similar cells performing a common function. Muscle tissue, for
example, consists of muscle cells.
An organ is a group of different kinds of tissues working together to perform a
particular activity. The heart is an organ composed of muscle, nerve, connective, and
epithelial tissues.
An organ system is two or more organs working together to accomplish a particular
task. The digestive system, for example, involves the coordinated activities of many
organs, including the mouth, stomach, small and large intestines, pancreas, and liver.
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
An organism is a system possessing the characteristics of living things—the ability
to obtain and process energy, the ability to respond to environmental changes, and
the ability to reproduce.
SYSTEMS O F HUMAN BODY AND THEIR FUNCTIONS
The circulatory system comprises the heart and blood vessels (arteries, veins,
capillaries). The heart propels the circulation of the blood, which serves as a "transportation
system" to transfer oxygen, fuel, nutrients, waste products, immune cells and signaling
molecules (i.e., hormones) from one part of the body to another. The blood consists of fluid
that carries cells in the circulation, including some that move from tissue to blood vessels
and back, as well as the spleen and bone marrow.
The digestive system consists of the mouth including the tongue and teeth,
esophagus, stomach, (gastrointestinal tract, small and large intestines, and rectum), as well
as the liver, pancreas, gallbladder, and salivary glands. It converts food into small,
nutritional, non-toxic molecules for distribution and absorption into the body.
The endocrine system consists of the principal endocrine glands the pituitary, thyroid,
adrenals, pancreas, parathyroids, and gonads, but nearly all organs and tissues produce
specific endocrine hormones as well. The endocrine hormones serve as signals from one
body system to another regarding an enormous array of conditions, and resulting in variety
of changes of function.
The immune system consists of the white blood cells, the thymus, lymph
nodes and lymph channels, which are also part of the lymphatic system. The immune
system provides a mechanism for the body to distinguish its own cells and tissues from
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outside cells and substances and to neutralize or destroy the latter by using specialized
proteins such as antibodies, cytokines, and toll-like receptors, among many others.
The integumentary system consists of the covering of the body (the skin), including
hair and nails as well as other functionally important structures such as the sweat
glands and sebaceous glands. The skin provides containment, structure, and protection for
other organs, and serves as a major sensory interface with the outside world.
The lymphatic system extracts, transports and metabolizes lymph, the fluid found in
between cells. The lymphatic system is similar to the circulatory system in terms of both its
structure and its most basic function, to carry a body fluid.
The musculoskeletal system consists of the human skeleton (which includes bones,
ligaments, tendons, and cartilage) and attached muscles. It gives the body basic structure
and the ability for movement. In addition to their structural role, the larger bones in the body
contain bone marrow, the site of production of blood cells. Also, all bones are major storage
sites for calcium and phosphate. This system can be split up into the muscular system and
the skeletal system.
The nervous system consists of the central nervous system (the brain and spinal
cord) and the peripheral nervous system consists of the nerves and ganglia outside the brain
and spinal cord. The brain is the organ of thought, emotion, memory, and sensory
processing, and serves many aspects of communication and controls various systems and
functions. The special senses consist of vision, hearing, taste, and smell. The eyes,
ears, tongue, and nose gather information about the body's environment.
The reproductive system consists of the gonads and the internal and external sex
organs. The reproductive system produces gametes in each sex, a mechanism for their
combination, and in the female a nurturing environment for the first 9 months of development
of the infant.
(x) Respiratory system
The respiratory system consists of the nose, nasopharynx, trachea, and lungs. It
brings oxygen from the air and excretes carbon dioxideand water back into the air.
The urinary system consists of the kidneys, ureters, bladder, and urethra. It removes
toxic materials from the blood to produce urine, which carries a variety of waste molecules
and excess ions and water out of the body.
PHYSICAL HEALTH
Physical health can be defined as a state of well-being when all internal and external
body parts, organs, tissues and cells can function properly as they are supposed to function.
This physical health definition also includes physical health as a state of physical
well-being in which a person is physically fit to perform their daily activities without
restrictions.
PHYSICAL FITNESS
The ability to perform daily tasks with vigor and without undue fatigue, and with
sufficient energy to engage in leisure-time pursuits, to meet unforeseen emergencies, and
the vitality to perform at one‘s fullest capacity.
In India, around 66% of population below 35 years of age, India boasts of being the
youngest country in the world. India is fortunate to have this demographic which is thought of
as the single most important factor in leading the country to a bright future. However, there
exists a crucial difference between ‗potential‘ and ‗actualization‘. Mere potential can
boost our pride but substantive gain is only possible when potential gets translated into
reality. And for making it a reality, several steps need to be taken.
Proper functioning of the body systems so that the individual may adequately meet
the demands placed upon him by his environment. A foundation for skill development.
Through a systematic programme of physical Education Muscle strength, Muscle endurance,
cardiovascular endurance, Flexibility, normal relative weight and improved posture will be
developed.
2. Neuro Muscular Coordination
4. Social development
An adjustment to both self and others by integration of the individual to society and
his environment.
YOGA
Pre-Classical Yoga
Classical Yoga
In the pre-classical stage, yoga was a mishmash of various ideas, beliefs and
techniques that often conflicted and contradicted each other. The Classical period is defined
by Patanjali‘s Yoga-Sûtras, the first systematic presentation of yoga. Written sometime in the
second century, this text describes the path of Raja Yoga, often called "classical yoga".
Patanjali organized the practice of yoga into an "eight limbed path" containing the steps and
stages towards obtaining Samadhi or enlightenment. Patanjali is often considered the father
of yoga and his Yoga-Sûtras still strongly influence most styles of modern yoga.
Post-Classical Yoga
A few centuries after Patanjali, yoga masters created a system of practices designed
to rejuvenate the body and prolong life. They rejected the teachings of the ancient Vedas
and embraced the physical body as the means to achieve enlightenment. They developed
Tantra Yoga, with radical techniques to cleanse the body and mind to break the knots that
bind us to our physical existence. This exploration of these physical-spiritual connections
and body centered practices led to the creation of what we primarily think of yoga in the
West: Hatha Yoga.
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
Modern Period
In the late 1800s and early 1900s, yoga masters began to travel to the West,
attracting attention and followers. This began at the 1893 Parliament of Religions in Chicago,
when Swami Vivekananda wowed the attendees with his lectures on yoga and the
universality of the world‘s religions. In the 1920s and 30s, Hatha Yoga was strongly
promoted in India with the work of T. Krishnamacharya, Swami Sivananda and other yogis
practicing Hatha Yoga. Krishnamacharya opened the first Hatha Yoga school in Mysore in
1924 and in 1936 Sivananda founded the Divine Life Society on the banks of the holy
Ganges River. Krishnamacharya produced three students that would continue his legacy
and increase the popularity of Hatha Yoga: B.K.S. Iyengar, T.K.V. Desikachar and Pattabhi
Jois. Sivananda
MEANING OF YOGA
Man is a physical, mental and spiritual being; yoga helps promote a balanced
development of all the three. Other forms of physical exercises, like aerobics, assure only
physical well-being. They have little to do with the development of the spiritual or astral body.
Yogic exercises recharge the body with cosmic energy and facilitates:
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Enhances personal power
Increases self-awareness
Helps in attention, focus and concentration, especially important for children
Reduces stress and tension in the physical body by activating the
parasympathetic nervous system
The aspirant feels rejuvenated and energized. Thus, yoga bestows upon
every aspirant the powers to control body and mind.
The art of practicing yoga helps in controlling an individual's mind, body and soul. It
brings together physical and mental disciplines to achieve a peaceful body and mind; it
helps manage stress and anxiety and keeps you relaxing. It also helps in increasing
flexibility, muscle strength and body tone. It improves respiration, energy and vitality.
Practicing yoga might seem like just stretching, but it can do much more for your body from
the way you feel, look and move.
Yoga asanas build strength, flexibility and confidence. Regular practice of yoga can
help lose weight, relieve stress, improve immunity and maintain a healthier lifestyle.
YOGA AS A SCIENCE
Yoga, an ancient but perfect science, deals with the evolution of humanity. This
evolution includes all aspects of one‘s being, from bodily health to self realization. –
B.K.S. Iyengar
The neuroscience behind Yoga can help explain why regular Yoga is so effective in
reducing stress and creating balance in the body. It can also help you deepen your Yoga
practice and increase focus on elements that you might otherwise overlook. Dr. Mithu
Storoni, a medical doctor, neuroscientist, and yoga teacher, explains the fundamental
principles of the Science behind Yoga and Stress.
Yoga boosts brain chemicals that promote a sense of wellbeing. It increases the
levels of the brain chemicals like GABA, serotonin, and dopamine, the happy chemicals
responsible for feelings of relaxation and contentment. These neurotransmitters are targeted
by the drugs for medicating mood, such as anti-depressants and anti-anxiety drugs. Yet
yoga has long been shown to successfully reduce and heal anxiety and depression.
Yoga is increasingly being used as a tool to heal trauma and has successfully been
used with post-traumatic stress disorder (PTSD) and traumatic brain injury (TBI). ―These are
severely injured and often profoundly depressed veterans who are receiving treatment as
inpatients for six to nine months or more. During Yoga Nidra, these folks start to feel
reconnected to themselves and the world around them and experience the feeling of finally
coming home from the war, to themselves, their families, and daily life.‖
Yogic practices are not ‗exercises‘ as we understand the word ‗exercise‘. The word
exercise is generally applied to vigorous physical movements. Since Yogic
practices do not involve vigorous movements any kind of violent action be avoided
during Yoga practices.
The nature of yogic practices is varied and involves different mechanisms through
which the results of particular yogic practices are obtained. The asana, pranayama,
bandha, kriya, dhyana do not use the same channels for bringing the result of the
practices.
Asana – one of the most important and best known of the yogic practices are ―static
stretching procedures‖. They should be performed slowly and smoothly in order
to
influence the tonic system rather than the phasic one. Slackening of effort is
required in the practice.
All yoga practices utilize one of the three faculties of intellect, emotion and will-
power of man. These three faculties are the expression of functional mind in the
form of reasoning, feeling and willing.
Practice of Yoga as functions of mind provides it a universal basis for its
understanding and acceptance beyond religion, race, creed, caste or gender; since
these functions of mind are common to all.
Yogic practices should not lead to undue fatigue. If there is fatigue it should be
overcome by the practice of relaxation in shavasana.
All yogic learning is neural basis. Unless proper neuromuscular co-ordination is
formed one cannot expect further developments in any motor skills.
Minimum expenditure of energy is the criterion of simplicity and efficiency in any
yogic activity. Vigorous movements consume more energy, while static activities
consume less energy.
Early morning is the ideal time for yoga practice but it can also be practiced in the
evening.
Bathing before the practice is good. Use cold or warm water as per the requirement
of the individual and season.
YOGA THERAPY
More and more mainstream medical practices are using yoga therapy, as growing
research shows how it aids recovery, especially from stress-induced conditions, and
improves overall health and vitality. The field of Yoga Therapy is rapidly growing and
hospitals are beginning to open integrated health care departments, adding yoga
therapeutics as part of their complementary approaches to health care. In recent years it has
made news for the huge benefits that children with autism and special needs are
experiencing, through yoga therapy. It is being used to treat a broad range of physical
ailments, with great success and is quickly growing as a complementary modality alongside
other treatments.
Hatha Yoga is a particular system of yoga that focuses on the purification of the
physical body as leading to the purification of the mind and vital energy. In its many modern
variations, Hatha Yoga is the style that many people associate with the word ‗Yoga‘ today.
Most people think of yoga as ‗the twisting of ones body into pretzel form‘. The true definition
of yoga is the union of ones mind, body, and spirit.
Positive Thinking and Meditation
Proper Relaxation
One of the definitions of relaxation is ‗the freedom from activity‘, which, for
some people in today‘s world who are trying to balance home, family, and work, is the
equivalence to sleep. Another definition of relaxation is ‗a feeling of refreshing tranquility
and an absence of tension or worry‘.
Proper Exercise
Yoga involves creating a balance in the body through developing both strength and
flexibility through the performance of poses and postures. In simpler terms: strengthening
through stretching. The more you practice, the more flexible you become and the more body
strength you develop.
Proper Breathing
Yoga will help us to learn breathing process that slow, deep breathing allows the
abdomen to expand bringing into the lungs the amount of oxygen needed to nourish all the
cells of the body. It also slows down the heart rate, relaxes muscles and calms the mind.
Proper Diet
Along with breathing, eating is another reflexive action. And, just like breathing, over
time we begin to develop an improper means of mollifying our hunger pangs by indulging in
junk foods and fast foods. An improper diet has many adverse effects on the human body.
Overall, it‘s an auto-intoxication, which means self-poisoning. All of the body organs are
affected by this auto-intoxication.
BALANCED DIET
MENTAL HEALTH
MIND
The element of a person that enables them to be aware of the world and their
experiences, to think, and to feel; the faculty of consciousness and thought.
The mind is defined as the sum of the cognitive abilities that enable consciousness,
perception, memory, thinking, imagination and judgment. It may also be defined as the
conscious and unconscious mental activity of a person.
MENTAL HEALTH
Mental health refers to our cognitive, behavioral, and emotional wellbeing - it is all
about how we think, feel, and behave. The term 'mental health' is sometimes used to mean
an absence of a mental disorder.
Mental health is a state of well-being in which the individual realizes his or her own
abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is
able to make a contribution to his or her community -WHO
STAGES OF MIND
Human mind is a very complex entity. Sometimes we think about one thing, while
doing something completely different. Sometimes we do something, without thinking. This
lack of alignment within personality is caused by the fact that human mind is working in
different levels that are related, but they are sometimes in conflict. There are three levels of
the human mind: Unconscious mind, Subconscious mind and Conscious mind.
First level is the Unconscious mind. This level of human mind holds the control of
the basic functions of the human body, breathing, heart beating, digestion, reflexes, etc.
Basically, it controls all automatic functions, without need to think about it. Though, by
conscious will we can influence some of these functions.
Second level is Subconscious mind. This level contains all knowledge, experience,
habits, beliefs and attitudes toward life. Whatever we met and learned in our life is placed in
this level, in our personal library. Every second of your life is recorded in this segment of
mind. Your subconscious mind is enabler or prohibitor, depending what you adopted as your
attitude toward something. If you placed belief that you cannot drive a bicycle, than you will
not be able to drive it, since your subconscious mind tells you that you cannot do it.
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
Third level of human mind is the Conscious mind. This is analytical part of the mind
that analysis all data that comes in. Also this part of mind is filtering information that comes
to the subconscious mind. Actually, the Conscious mind is aligned with what is already
formed as attitude or belief in Subconscious mind. If the new information is in conflict with
information that is already stored in Subconscious mind, the Conscious mind tends to block
that information. This is why people seem to be difficult to change. More information already
stored in Subconscious mind makes new information that is in conflict with current
information to be rejected.
MENTAL FREQUENCY
Our brain‘s ability to become flexible and/or transition through various brain wave
frequencies plays a large role in how successful we are at managing stress, focusing on
tasks, and getting a good night‘s sleep. Each serves a purpose to help us cope with various
situations – whether it is to help us process and learn new information or help us calm down
after a long stressful day. The five brain waves in order of highest frequency to lowest are as
follows: gamma, beta, alpha, theta, and delta.
This training develops the mind and its ability to direct attention where you want it to
go. It involves:
This training develops the ability to gain a broader and deeper perspective about the
situation you are looking at. It involves:
This training develops skillful habits that create the right conditions for you to thrive
and reach your goals. It involves:
Sit in a comfortable pose. Relax all the muscles of the body. There should neither be
muscular nor emotional nor nervous nor mental strain. Keep a tight hold on the mental
faculties. Still the mind. Silence the bubbling thoughts. Calm the emotions. Put a brake on
the thought-process. Do not pay any attention to the intruding thoughts. Give the suggestion
to the mind: ―I do not care whether they are there or not.‖
This is the secret of mental discipline. Improvement in concentration will be visible
only little by little. Do not be discouraged on any account. Be regular in your practice. Stop
not the practice even for a single day. Lord Jesus says: ―Empty thyself; I will fill thee.‖ This
process of emptying all thoughts should be attempted after you have attained some power of
concentration. Keep yourself in a positive state always. When you wish to concentrate on a
piece of work to be done with care, you can use all your will and imagination also.
Imagination helps even concentration.
If you find it difficult to concentrate on the heart, on the tip of the nose, on the space
between the eyebrows, or on the crown of the head, you can select any external object for
the purpose. You can, for instance, concentrate on the blue sky, the light of the sun, the all-
pervading air, ether, sun, moon, stars. If you experience any headache or pain in the skull or
any part of the body due to the strain of concentration on a particular place or object, shift
the centre of concentration or change the object.
Memory is our ability to encode, store, retain and subsequently recall information
and past experiences in the human brain......It is the ability to remember past experiences,
and the power or process of recalling to mind previously learned facts, experiences,
impressions, skills and habits.
MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-
UNIT IV
The efficiency of the body’s cooling system is raised to a more optimal level.
Neural Preparation
Focusing on your upcoming workout (speed, form, course, etc.) with positive imagery
during a sport specific warm-up results in increased concentration and relaxation during
that workout. This mental exercise programs neural reflexes in the brain.
Psychological Demands
A structured warm-up prepares the athlete to achieve a “flow state.” This increases
mental focus and achieves a state of relaxation and total concentration.
ASANAS – MEANING
The term asana means sitting in a particular posture, which is comfortable and which
could be maintained steadily for long time. Asana gives stability and comfort, both at physical
and mental level.
The term Asana is derived from the Sanskrit term Asi – ‗to be‘ or ‗to sit‘. Asanas are
certain special patterns of postures that stabilize the body and mind. They aim at establishing
a proper rhythm in the neuromuscular tonic impulses and improving the general muscle tone.
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
Asanas help in the healthy functioning of the organism and also leads to suppleness and
ease of movement. Asana benefits the physical body and brings in emotional stability in the
human being.
TYPES OF ASANAS
Asana can be classified in a number of ways. One of the most useful classifications is
based on the physiological effects of different groups of Asana on the body. Accordingly the
asana are classified into three types. They are
Meditative Asanas
Meditative Asana are the sitting postures, with a broad base, erect spine and
symmetrical arrangement of the body. Asana like Padmasana, Siddhasana, Vajrasana, etc.,
comes under this group. They are primarily used for the practice of Pranayama, Meditation
and similar higher practices of Yoga.
These are various positions of the body which bends and holds the spine stretch
various limbs, twists and bends different joints of the body etc. In general Cultural Asana
revolve around the spinal column like bending it forward or backward or side wards, twist it to
either side, stretch it fully or hold it in inverted position etc., Further they may increase or
decrease the internal pressures in the various organs like the liver, pancreas, bladder,
intestines and colon of the abdomen. They deploy the weight of the body segments as well as
the force of gravity to drive physiological advantages. These Asana are generally utilized to
strengthen various neuromuscular co-ordinations, functional efficiency of different systems
and organs of the body purification or better elimination of waste products from body. Some
Yogic texts claim the benefit of purifying the Nadis or Nadishuddhi as the main function of a
few cultural asana like Kukkutasana. Some of the examples of Cultural Asana are
Paschimottanasana, Chakrasana, Trikonasana, Ardha Matsendrasana etc.
Relaxative Asanas
These are the Asana that are designed to give complete relaxation to the entire
musculature of the body. The two well-known relaxative Asana are Shavasana and
Makarasana. They not only remove bodily fatigue they also remove mental strain and thereby
brings about peace and clarity of the mind.
Asana also classified into different types in relation to posture such as;
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Twisting postures Eg: Ardha matsyendrasana, Pasasana.
BENEFITS OF ASANAS
Generally, the asanas are practiced in the sequence of standing, sitting, prone-lying and
supine-lying position. Though there is other version which follow different sequence.
Asanas must not be practiced in haste or by applying any sort of undue force. Jerks
should be avoided.
Asanas should be performed with body and breath awareness. There should be
coordination between breath and movement of body parts.
As a general rule, inhale while raising any part of the body and exhale while bending
down.
The practitioner has to follow instructions sincerely and practice them with an optimal
attention.
Final position should be attained slowly step by step and should be maintained with
closed eyes for an inward awareness within the body.
Final position of asanas must be maintained for as long as one is comfortable.
One should maintain the final posture according to one‘s own limitations and should not
go beyond one's capacity.
During maintenance phase of asana, there should ideally be no tremors or any type of
discomfort.
An utmost care must be taken in increasing the time for maintaining the asanas.
Regular practice is essential. Body starts listening to your command only after a regular
and diligent training for a sufficient period of time. If regularity is disturbed due to some
reasons, then one should resume the practice as soon as possible.
In the initial phase, yogic practices involve de-conditioning and re-conditioning processes.
Therefore, initially, one may feel little fatigued after the practice but after few days‘
practice, body and mind get adjusted and one starts experiencing a feeling of well-being
and happiness again.
KAPALABHATI – MEANING
Kapalabhati is breathing at the speed of 120 breaths per minute through abdominal
strokes to cleanse the entire respiratory passages as well as to stimulate blood circulation
throughout the body.
TYPES OF KAPALABHATI
BENEFITS OF KAPALABHATI
2. The blood is purified and body gets an increased supply of oxygen to all cells.
3. Digestion is improved.
Sit in comfortable crossed leg position with back straight. Hands resting on knees in either
Chin or Dhyana Mudra. Face to be relaxed.
To start forcefully expel all of the air from the lungs while pushing the abdominal
diaphragm upwards.
Inhale deeply through the nostrils, expanding abdomen and exhale with the forceful
contraction of abdominal muscles.
PRANAYAMA- MEANING
The term Pranayama is derived from two root words ‗Prana‘ which means vital energy
or life force and ‗Ayama‘ which means extension or expansion. So the word
Pranayama means extension of the vital force (i.e. dimension of Prana) Pranayamas are
practices that are designed to bring about voluntary control over respiration. The main
purpose of Pranayama is to gain control over the autonomous nervous system through
breath control and by it influence the mental function. It is useful in higher Yogic practices like
Meditation.
TYPES OF PRANAYAMA
BENEFITS OF PRANAYAMA
1. It brings about a homeostatic equilibrium and a humoral balance within the body, thus
influencing all Psycho-physiological functions favorably.
2. Improves heart and lungs capacity, so good for bronchial asthma.
3. Improves blood circulation throughout the body.
4. Tones up the abdominal muscles, removes lethargy.
5. This Pranayama helps to eliminate horrific thought or wave from the brain and give
effective calmness to the mind and nervous system.
6. The function of the thyroid gland improves.
7. While practicing this Pranayama heart gets gladness and joy
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
PRINCIPLES OF PRANAYAMA
This Pranayama helps to eliminate horrific thought or wave from the brain and give
effective calmness to the mind and nervous system. The function of the thyroid gland
improves. While practicing this Pranayama heart gets gladness and joy.
BENEFITS OF MEDITATION
6. Good for people with high blood pressure as it brings the B.P. to normal.
9. Builds self-confidence.
10. It increases serotonin production which influences mood and behaviour. Low levels of
serotonin are associated with depression, obesity, insomnia and headaches.
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13. Helps in post-operative healing.
14. Enhances the immune system. Research has revealed that meditation increases activity
of 'natural-killer cells', which kill bacteria and cancer cells.
PRINCIPLES OF MEDITATION
Practice of asanas and pranayama will help in developing ability to sit in one position for a
considerable period of time in meditation.
Select a peaceful calm and quiet place for the practice of meditation.
Allow your eyes to get closed gently to enter into an inner awareness.
A meditative practice invites many thoughts, memories and emotions on the surface of
mind. Remain nonreactive to them.
As you continue with this process for some time, you may feel an abstract and a non-
specific awareness of the whole body. Now continue with the whole body awareness. In
case of any difficulty, go back to the breathing awareness.
In the beginning, it is generally difficult to observe the breath. If mind wanders, do not feel
guilty. Slowly but firmly bring your attention to your breath.
MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-
PRACTICAL LESSON
I. NECK BENDING
Technique
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
Do a full rotation.
Then rotate the head in an anti-clockwise direction.
Inhale; go back and exhale, come down.
This is one round: repeat 2 more rounds.
Note:
Move the head as far as possible. Do not over strain.
Keep the shoulders relaxed and steady.
Feel the stretch around the neck and loosening up of the joints and muscles of the
neck.
Can be practiced sitting on a chair.
People with neck pain can do the practice gently especially when taking the head
back to the extent it is comfortable.
Elderly people and persons with cervical spondylitis, high blood pressure may avoid
these practices.
II. SHOULDER'S MOVEMENT
Sthiti: Samasthiti (Alert Posture)
Stage i: Shoulder's Stretch
Technique:
Feet together the body straight, the arms by the sides.
Raise your both arms sideways above your head with
the palm outward. Bring it down in the same manner.
The arms must not touch the head when going up or
the thighs when coming down.
Palms must be opened, with fingers together.
Stage ii: Skandha Cakra (shoulder Rotation)
Stand erect.
Place the fingers of left hand on the left shoulder and the fingers
of right hand on the right shoulder.
Full rotation of the both elbows in a circular manner.
Try to touch the elbows in front of the chest on the forward movement and
touch the ears while moving up.
Stretch the arm back in the backward movement and touch the side of the
trunk while coming down.
It is the clockwise rotation and repeat it for 5 times.
Do the same with anti-clockwise.
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Benefits:
Practice of this kriya makes the bones, muscles and nerves of the shoulder region
healthy.
These practices are helpful in cervical spondylitis and frozen shoulder.
III. TRUNK MOVEMENT
Technique
Keep the legs about 2-3 feet apart.
Rise both the arms up to chest level with palms facing
each other and keep them parallel.
While exhaling, twist the body towards the left side so that
the right palm touches the left shoulder, come back with inhalation.
While exhaling, twist the body towards the right side so that the left palm
touches the right shoulder, come back with inhalation.
This is one round: repeat two more times.
Relax in Samasthiti.
NOTE
Do slowly with normal breathing.
Cardiac patients shall do with care.
Avoid this practice in case of severe back pain, vertebral and disc disorders, after
abdominal surgery and during menstruation.
MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
IV KNEE MOVEMENT
Technique
Inhale; lift your arms up at the shoulder level, palms facing downwards.
Exhale; bend the knees and bring down your body to the squatting position.
In the final position, both the arms and thighs should be parallel to the ground.
Inhale; and straighten the body.
Exhale while bringing down the hands.
Repeat two more times.
Note:
Strengthen knees' and hips' joint.
Avoid this asana in case of acute conditions of arthritis.
ASANA
Meaning
TYPES OF ASANAS
Tada means palm tree or mountain. This asana teaches one to attain stability and
firmness and forms the base for all the standing asana.
Technique
Stand with feet 2 inches apart. Inter lock the fingers, and turn the wrist out wards. No inhale , raise the arms up
Bring in line with the shoulders.
Raise the heels off the floor and balance on the toes. Stay in this position for 10-15 seconds
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
Exhale, bring the heels down.
Release the interlock of the fingers and bring the arms down
Parallel to the trunk, and come back to standing posture.
Benefits
Avoid lifting the toes in case of acute cardiac problems varicose veins and vertigo
Vrksasana (The Tree Posture)
Vrksa means tree. The final position of this asana resembles the shape of a tree,
Technique
Pada means feet, hasta means hands. Therefore, Pada Hastasana means
taking the plalms down towards the feet. This is also referred as Uttanasana.
Technique
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Stretch up the body from the waist.
Exhale and bend forward until the trunk is parallel to the ground.
Exhale, and bend forward until the entire palm rests on the ground.
Maintain this final posture for 10-30 seconds.
Those who are having stiff back should bend according to their capacity.
Now inhale, come up slowly to the vertical position and stretch the
arms above the head.
Exhale and slowly return to the starting position in reverse order.
Relax in Taḍasana.
Benefits
Ardha means half. Cakra means wheel. In this posture, as the body takes the shape
of a half wheel, hence it is called Ardha Cakrasana.
Technique
Support the back at the waist with all the fingers together pointing forward or
downward.
Drop the head backwards stretching the neck muscles.
As you inhale, bend backwards from the lumbar region; exhale and relax.
Stay here for 10-30 seconds with normal breathing.
Inhale and slowly come up.
Benefits
Ardha Cakrāsana makes the spine flexible and strengthens the spinal nerves.
Strengthens the neck muscles, and improves breathing capacity.
Helps in cervical spondylitis.
A word of caution
Trikona means triangle. Tri means three and kona is an angle. As the asana
resembles three arms triangles made by the trunk and the limbs, it has been named
Trikonasana.
Technique
Avoid this posture in case of slipped disc, sciatica, and after undergoing abdominal
surgery.
Do not do beyond limits and over do the lateral stretch.
If one cannot touch the feet, one can reach for the knees instead.
2. SITTING POSTURES
Technique
Sit erect with the legs stretched out straight in the front. Sit erect with the legs
stretched out straight in the front..
Keep the hands beside the hips and palm resting on the floor. This is Dandasana.
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MANONMANIAM SUNDARANAR UNIVERSITY, TIRUNELVELI-12
Now put the soles of your feet together.
Exhale and clasp your hands together over your toes.
Pull your heels as close as possible up to perineum region.
If your thighs are not touching or are not close to the floor,
place a soft cushion underneath the knees for support.
This is the final position.
Stay here for sometime
Benefits
Ustra means camel. The final version of this asana resembles the hump of a camel.
In this version, only the first stage (half) of the asana can be practiced.
Technique
Sit in Visramasana.
Come to Dandasana.
Fold your legs and sit on your heels.
Keep the thighs close and big toes touching.
Place the hands on the knees.
The head and back should be straight
This is vajrasana.
Stand on your knees.
Place the hands on the waist with fingers pointing downward.
Keep the elbows and shoulder parallel.
Bend the head back and stretch the neck muscles; inhale and bend the trunk
backwards as much as possible. As you exhale, relax.
Keep the thighs perpendicular to the ground.
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Remain in the posture for 10-30 seconds with normal breathing.
Return with inhalation; sit in Vajrasana.
Relax in Visramasana.
Benefits
In case of hernia and abdominal injuries, arthritis, vertigo and pregnancy, please avoid
doing this asana.
SASAKASANA (The Hare Posture)
Sthiti: Vajrasana
Technique
Sit in Vajrasana.
Spread both the knees wide apart, keep the big toes touching.
Keep the palms between the knees.
Exhale and slowly stretch them full length.
Bend forward and place the chin on the ground.
Keep the arms parallel.
Look in front and maintain the posture.
Inhale and come up.
Exhale and come back to Vajrasan.
Stretch your legs back to Visramasan.
Benefits
Vakra means twisted. In this asana, the spine is twisted which has a rejuvenating
effect on its functioning.
Sthiti: Dandasana
Technique
Bend the right leg, and place the right foot beside the left knee.
As you exhale, twist the body to the right.
Bring the left arm around the right knee and clasp the right big toe
or place the palm beside right foot.
Take the right arm back and keep the palm
on the ground with the back straight. Remain in the posture of 10-30 seconds with
normal breathing and relax.
Take out your hands with exhalation and relax.
Repeat the same on the other side.
Benefits
Please avoid this posture in case of severe back pain, vertebral and disc disorders,
after abdominal surgery and during men striation.
3. PRONE POSTURE
Bhujanga means snake or cobra. In this asana, the body is raised like the hood of a
snake.
Technique
Keep the legs firm so that no load or strain is felt on the lumbar spine.
Benefits
Those who have undergone abdominal surgery should avoid this asana for 2-3
months
Those who suffer from hernia, ulcers should not practice this asana.
SALABHASANA (The Locust Posture)
Technique
Cardiac patients should avoid this posture. Please proceed cautiously in case of sever
lower back pain.
People with high blood pressure, peptic ulcers and hernia should also avoid this
posture.
MAKARASANA (The Crocodile Posture)
In Sanskrit, Makara means crocodile. In this asana, the body resemble a crocodile.
Technique
Lie down on your stomach with the feet wide apart, feet
pointing outward.
Bend both the arms and place the right hand on the left hands.
Place the forehead on your hands.
Keep the eyes closed. This is Makarasana.
This asana is practiced for relaxation in all prone postures.
Benefits
Avoid this practice in case of low blood pressure, severe cardiac problems and
pregnancy.
4. SUPINE POSTURE
Technique
Bend both the legs at the knees and bring the heel near the buttocks.
While holding both the ankles firmly
keep the knees and feet in one straight line.
Inhale; slowly raise your buttocks and trunk up as much as you can to form bridge.
Remain in this position for 10-30 seconds, with normal breathing.
Exhale, slowly return to the original position and relax in Savasana.
Note
In the final position, the shoulders and the head remain in contact with the floor.
If required, in the final position, you can support your body at the waist with your
hands.
Benefits
People suffering from ulcers and hernia, and women in advanced stages of pregnancy
should not practice this asana.
PAVANAMUTASANA (The Wind Releasing Posture)
Pavana means wind and mukta means to release or to make free. As the name
suggests, this asana is useful in removing wind or flatulence from the stomach and intestines.
Sthiti: Savasana
Technique
Please avoid this practice in case of abdominal injuries, hernia, sciatica or severe
back pain and during pregnancy.
SAVASANA (The Dead Body Posture)
Sava means dead body. The final position in this asana resembles a dead body.
Technique
Lie down on your back with arms and legs comfortably apart.
Palm facing upward; eyes closed.
Relax the whole body consciously.
Become aware of natural breath and allow it to become rhythmic and slow.
Remain in the position till you feel refresh and relax.
Benefits
Helps to relieve all kinds of tensions and gives rest to both body and mind.
Relax the whole psycho-physiological system.
The mind, which is constantly attracted to the outer world, takes a U-turn and moves
inwards, thus gradullay getting absorbed; as the mind turns quiet and absorbed, the
practitioner remains undisturbed by the external environment.
It is found very beneficial in the management of stress and its consequences.
KAPALABHATI
Meaning
Technique
Force full exhalation by contracting the abdominal muscles, without any undue
movements in the chest and shoulder region. Inhalation should be passive throughout the
practice.
Number of rounds:
Beginners can practice up to 3 rounds of 10 breaths each. The conut and rounds can
be increased gradually over a period of time.
Benefits
Kapalabhati purifies the frountal air sinuses; helps to overcome cough disorders.
It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections.
It rejuvenates the whole body, and keeps the face young and vibrant.
It balances and strengthens the nervous system and tones up the digestive system.
A word of caution
Please avoid this practice in case of cardiac conditions, giddiness, high blood pressure,
vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke, hernia and gastric
ulcers.PRANAYAMA MEANING
Pranayama is a Sanskrit word which consists of prana and ayama. Prana means self-
energizing life forces and ayama means extension. Pranayama may be defined as expansion
and control of prana through various yogic techniques. In a simple way, we can say that
TYPES OF PRANAYAMA
1. Nadisodhana
2. Sitali pranayama
3. Bhramari pranayama
The main characteristic feature of this pranayama is alternate breathing throught the
left and right nostrils without or with retention of breath (Kumbhaka).
Technique
Breath should be slow, steady and controlled. It should not be forced or restricted in
anyway.
Benefits
The main purpose of this pranayama is to purify the principle channels of carrying
energy called nadi‘s; hence nourishes the whole body.
Induces tranquility and helps to improve concentration.
Increase vitality and lowers the level of stress and anxiety.
It elevates cough disorders.
2. SITALI PRANAYAMA
Sitali means cooling. It also means calm and passionless. As the name indicates this
pranayama cools the mind-body system. It is specially designed to reduce the body
temperature. Practice of this pranayama brings harmony in the physical body and calms the
mind.
Technique
Bharamari is derived bhramara which means black bee. During the practice of this
pranayama, the sound produced resembles the buzzing of a black bee.
Technique:
Type-I
The practice of Bhramari relives stress and helps I alleviating anxiety, anger and
hyperactivity.
The resonance effect of humming sound creates a soothing effect on the mind and
nervous system.
It is a great tranquilizer found good in the management of stress related disorders.
It is a useful preparatory pranayama for concentration and meditation.
Meditation
1. Practice of Asanas and Pranayama will help in developing ability to sit in one position
for a considerable period of time in meditation.
2. Select a peaceful calm and quiet place for the practice of meditation.
4. In the first stage, sit comfortably, in a meditative posture, with head, neck and trunk
properly aligned. The body should not bend forward or backward.
5. Observe your natural flow of breath with a mindfulness continued towards the touch of
air within the nose walls and on the tip of nostrils.
6. As you continue with this process for some time, you may evidence an abstract and a
non specific awareness of the whole body. Now continue with the whole body
awareness. In the case of any difficulties, go back to the breathing awareness.
In the beginning it is generally difficult to observe the breath, if mind wanders, do not
feel guilty. Slowly yet firmly focus your attention on your breath.
*****
“The body is your temple. Keep it pure and clean for the soul to reside in.”
–B.K.S Iyengar