Meaning of Yoga

 The Sanskrit root word ‘Yoga’ has many meanings

among which is ‘yoke’ or ‘unite’, referring to the union
of the individual self with the universal consciousness
(or ‘Absolute’)
 Yoga also describes the union of the physical body
with the mind and spirit as a method of transcending
the limitations of the ego and reaching enlightenment.
 Yoga is complete philosophy on life based on scientific
principle and can be used efficiency for self healing
and self realisation.
 DEFINITION
 Stilling the whirlpools (modifications) of the mind stuff
(Yogahchittavritt-inirodhah). – Yogamaharishi Patanjali.
 Skill in action (Yogahkarmasukoushalam). – Yogeshwar
Krishna in Bhagavad Gita.
 A skillful and subtle process to calm down the mind. – Yoga
Vashistha
 “Yogaiss aid to be the oneness of breath, mind, and senses,
and the a band on ment of all states of existence.” – Maitri
Upanishad
 “Yoga is said to be the unification of the web of dualities
(Dvandva Jaala).” – Yoga Bija
 “Yoga is said to be control.” – Brahmaanda Purana
Importance & Benefits of yoga
1. At physical level, it helps one in the development of stamina,
endurance and physical strength when needed. People become
away from cardiac problems, control over sense organs.
2. At mental level, it imparts calmness, peacefulness, harmony
and contentment and at spiritual level, it leads to increased
concentration, thoughtfulness and positivity in life.
3. Beside that students will be benefited by yoga in terms of
height gain, weight management, endurance, stamina,
improved eyesight, increased concentration, improved
memory better interpersonal adjustments and developing
positive attitude towards life.
4. Yoga practices improve the health and develop hygienical
habits of the individual.
5. Thus healthy, happy, peaceful and prosperous life can be
achieved by yoga.
 BENEFITS OF YOGA
 facilitating attainment of perfect equilibrium and harmony.
 promoting self-healing.
 removing negative blocks from the mind and toxins from
the body.
 enhancing personal power.
 increasing self –awareness.
 helping develop attention and concentration, especially
important for children.
 reducing stress and tension in the physical body by
activating the para sympathetic nervous system.
 Elements of Yoga
 According to Astang yoga from Patanjali there are eight
limbs of yoga they are as follow:
1. Yama:- social discipline or guidelines for good behavior in
society. There are five elements in Yama. They are: Ahimsa
(non-voilence), Satya ;To (truthfulness), Asteya (non steal),
Brahmacharyaa (Wise use of vitality), Aparigraha (non-
possessiveness)
2. Niyama: It is personal observances or self-purification by
discipline or principles for making individual healthy.
They are : Sauch, Santosh, Tapa, Swadhyaya, Ishwar-
Pranidhana

Yamas and Niyamas are not about right and wrong, but are
about being honest with oneself. Living according to these
principles is about living our lives in a better way, and moving
towards connecting with the Divine.
3. Asana:- Slow stretching activities performed to improve the
whole body fitness
4. Pranayama: Systematic and Rhythmic control and regulation
of breath. (prana).
5. Pratyahar: improved intellectual capability by withdrawal
of senses.
6. Dharana: Fixing the attention on single object, i.e. high
concentration. These should be performed under the able
guidance of guru or teacher who guides for maximum
development and control of senses.
7. Dhyan: It is the process of controlling the mind through
meditation. It develop high levels of concentration.
8. Samadhi. It is state of super consciousness where ‘dhyana’
reaches it climax. It is also the state of union of the God.
i.e. merging consciousness and salvation.
INTRODUCTION TO ASANAS
 special postures of the body that stabilize the mind
through static stretching.
 The various categories of asanas include:

1. Supine line Asanas

2. Prone line Asanas
3. Sitting Asanas
4. Standing Asanas.
 Supine Line Asanas
 These asanas prepare you to proceed further in yoga
and bring consistency in the development of physical
and mental pliability.
 Examples of such Asanas are Viparitakarni,
Matsyasana, Halasana and Naukasana.
 Viparitakarani
 “viparita” means inverted or reversed, and “karani” means
doing or making
 Benefits:
1. This removes the symptoms of
premature old age.
2. Diseases like dyspepsia,
constipation, hernia can be treated
by this asana.
3. It also helps in improving or
eliminating varicose veins.
4. Stretches the backs of the legs.
 Matsyasana
 Matsya meaning “fish”
 Benefits:
1. Stretches the chest
and neck
2. Helps relieve
tension in the neck
and shoulders
3. Provides relief from respiratory disorders by
encouraging deep breathing
4. Tones the parathyroid, pituitary and pineal glands
 Halasana
 hala meaning “plough”
 Benefits:
1. Stretches the
shoulders and
spine.
2. Controls
hypertension
and reduces stress
and fatigue.
3. Helps relieve the symptoms of menopause and stimulates the
abdominal organs, and thyroid gland.
4. Therapeutic for backache, headache, infertility, insomnia,
sinusitis.
 Prone Line Asanas
 These asanas bring physical and mental sharpness and
alertness. The postures are the opposite of forward
bends, as are their effects. In prone line asana the
posterior spine is extended, bringing consistency and
mental peace.
 Such Asanas include Bhujangasana, Ardha Salbhasana
and Dhanurasana.
 Bhujangasana
 Bhujanga means cobra
 Benefits:
1. Strengthens and
increases the
flexibility of the
spine and
vertebral column
2. Opens the chest, shoulders, heart and ribcage
3. Tones and strengthens the entire spinal extensor group of
back muscles
4. Stimulates the endocrine system and digestive organs
 Ardha Shalabhasana
 Shalabh means “locust” and Ardha means “half”
 Benefits:
1. It helps to
improve
blood
circulation.
2. It firms
thighs and hips by dissolving excess fat.
3. Regularly practising Ardha Shalabhasana can help control
diabetes.
4. Ardha Shalabhasana provides relief from constipation.
5. Women with disorders of the ovaries and uterus can benefit from
this pose.
 Dhanurasana
 Dhanura meaning “bow”
 Benefits:
1. Increases flexibility of
spine and back muscles and
strengthens nerves.
2. Cures constipation and
removes excess fat.
3. Cures dyspepsia,
rheumatism and gastro-intestinal disorders.
4. Improves digestion and appetite.
 Sitting Asanas
 Sitting up right and supine extending positions help
prepare the individual physically and mentally for
Pranayama.
 Some of them are Ardhmatsyendrasana,
Paschimottanasana, Vajrasana, SuptaVajrasana,
Padmasana, and Yogmudrasana.
 Ardha Matsyendrasana
 ardha meaning “half”, matsya meaning “fish”, eendra
meaning “king”
 Benefits:
1. It is very useful in
constipation and dyspepsia.
2. This Asana improves
liver efficiency and removes
debility of kidneys.
3. It is very useful in diabetes.
4. It is very beneficial for the muscles of shoulder and back.
 Paschimottanasana
 paschima meaning “west” or “back”or“back of body”and uttana
meaning “intense stretch” or “straight” or “extended”
 Benefits:
1. It stretches the muscles
of the back from head to
the ankles. It contracts the
muscles of the anterior
part of the body.
2. Improves the flexibility of the lumbar region, the hips and thighs.
3. Massages and tones the abdominal and pelvis region including all
organs such as the liver, pancreas, kidneys, spleen and intestines.
4. Improves the blood circulation in the back region and tones the
spinal nerves.
 Vajrasana
 Vajra means “thunderbolt”
 Benefits:
1. Strengthens thigh muscles and calf
muscles.
2. Gives longevity and strengthens the
spine.
3. Calms the mind and brings stability.
4. Cures constipation, acidity, increases digestion
process.
5. Cures urinary problems.
 Standing Asanas
 Beginners should start with these asanas as they
bringe lasticityin joints and muscles and build up
stamina and physical ability. They constitute the most
basic training in the early stage of yoga.
 Some basic standing poses are Vrikshasana,
Aradhakati Chakrasana, Trikonaasanaand Tadasana.
 Ardha Kati Chakrasana
 Ardha means “half”, Kati means “waist”, Charka means
“wheel”
 Benefits:
1. Increases flexibility of lateralregion.
2. Stretches lateral thoracic muscles and
increases blood supply.
3. Increases flexibility of hip joints
4. Reduces excess fat around the waist.
5. Relieves back pain, constipation
6. Good for those who have a flat foot
 Trikosana
 trikona meaning “triangle”
 Benefits:
1. Strengthens the legs, knees,
ankles, arms, and chest
2. Stretches and opens the hips,
groins, ham strings, and calves;
shoulders, chest, and spine
3. Increases mental and physical equilibrium
4. Helps improve digestion
5. Reduces anxiety, stress, back pain and sciatica.
 INTRODUCTION TO PRANAYAMA
 To gain control over the Autonomous
Nervous System and improve mental
functions.
 Pranayama involves slow deep inspiration
(Puraka), holding breath (Kumbhaka) and
near complete expiration (Rechaka).
 i) Suryabhedana, ii) Ujjayi, iii) Sheetkari, iv)
Sheetali, v) Bharmari, vi) Bhastrika, vii) Moorcha,
viii) Palvani
1. External environment: Any place that is well-ventilated and free
from noise, insects and flies should be preferred to practise
Pranayama.
2. Right season to begin the practice of Pranayama: One should
start to practise Pranayamain Spring season i. e. March-April
and Autumn season i. e. Sept-Oct. One who is already engaged
in the practice of Pranayama should continue its practice in all
seasons.
3. Right time: Morning is the best suited times to practise
Pranayama.
4. Seat or Asana: The seat should be soft, thick and comfortable.
5. Asana: Asanas such as Padamasana, Siddhasana, Vajrasana and
Sukhasana are considered the most suitable postures for
Pranayama.
 Nadi-Shodhana Pranayama
 Nadi means “channel” and refers to the energy pathways through
which prana flows. Shodhana means “cleansing”.
 Benefits:
1. Calms and steadies the mind,
improves focus and concentration.
Balances left and right hemispheres of
the brain.
2. Strengthens the immune system and
manages hypertension.
3. Provides sufficient oxygen for the
functioning of every cell in the body.
4. Removes waste products such as
carbon dioxide and other toxic gases from the body, so that they do not
remain in the blood stream.
Surya Bhedhana Pranayama
 Surya means the “sun” and, according to Yoga the Surya
Nadiis the right nostril.
 Benefits:
1. This Pranayama should be performed
repeatedly, as it purifies the brain and
destroys the intestinal worms and
diseases arising from excess of wind(Vayu).
2. It helps to manage rhinitis and various
sorts of neuralgia.
3. The worms that are found in the frontal
sinuses are removed.
4. It is good for persons suffering from low blood pressure.
 Ujjayi Pranayama
 Ujjayi Pranayamais also called “ocean breath” or “warrior’s
breath.”
 Benefits:
1. Removes the heat from the head.
2. The practitioner’s voice becomes
clear and melodious.
3. Removes phlegm in the throat
and all sorts of pulmonary diseases are managed effectively.
4. It is good for asthma patients and also for people suffering
from respiratory disorders.
 Sheetali Pranayama
 Sheetaliisa Sanskrit word meaning “cooling”.
 Benefits:
1. Beneficial in diseases pertaining
to throat and spleen etc.
2. Cures indigestion
3. Helps in controlling thirst and
hunger.
4. Lowers blood pressure
5. Beneficial in diseases caused by imbalance of pitta dosha
(heat)
6. Purifies blood.
 Sheetkari Pranayama
 Sheetkari Pranayama is a breathing technique which involves
hissing leading to a cooling effect upon the whole body.
 Benefits:
1. It quenches thirst and appeases
hunger. It cools the body system.
2. It destroys gulma (chronic dyspepsia)
fever, indigestion, bilious disorders.
3. It is is good for health of teeth and the
gums.
4. When you are caught up in a jungle or any
place where you cannot get water, if you feel thirsty practise this
pranayama. You will be at once relieved of thirst.
 Bhramari Pranayama
 The word Bhramarimeans a black bee.
 Benefits:
1. Bhramari delights the mind.
2. It is beneficial for pregnant women
as preparation for labour.
3. Improves blood circulation to the
brain, and clears the ears, eyes, nose
and throat.
 Bhastrika Pranayama
 The meaning of the Sanskrit word Bhastrikais “bellows”
 Benefits:
1. This asana stimulates the
metabolism and encourages better
immunity. The increase in appetite and
improved digestion encourages and
Strengthens the immunity standards.
2. It destroys phlegm, and cures diseases
of the nose and chest.
3. Relieves inflammation of the throat
4. Detoxifies the lungs and cures asthma etc.
 MEDITATION (DHYANA)
 state of pure consciousness, which transcends the
inner and outer senses.
 involves achieving a state of “thoughtless awareness“
inwhich the excessive stress producing activity of the
mind is neutralized without reducing alertness and
effectiveness.
 Meditation is an absolutely wonderful practice, but
can bevery difficult in the beginning.
 TYPES OF MEDITATION
 Mindfulness Meditation: It brings you and your thoughts into
the present, focusing on emotions, thoughts, and sensations that
you're experiencing "in the now.“
 Spiritual Meditation:This type of meditation is for those who
regularly participate in prayer, as it is based on communicating
with God.
 Focused Meditation:The key here is to just focus on one of these
things and stay committed to that one thought or object.
 Movement Meditation: Sitting with your eyes closed, simply
focus on your breath and try out different gentle, repetitive
flowing movements.
 Mantra Meditation: Mantras are words that are chanted loudly
during meditation.
 BENEFITS OF MEDITATION
(DHYANA)
 Produces a feeling of tranquillity and freedom in daily life.
 Reduces psychological disorders like anxiety, tiredness and
depression etc.
 Provides relief from aches and pains, such as headache,
joint pains etc.,
 Leads to beneficial effects in problems such as in insomnia.
 Encourages peace through infinite patience, and increase
in affection and sympathy for others.
 Leads to growth in devotion and belief in the Supreme
Being.
 Brings about a stronger urge and aptitude for service and
cooperation in social life.
YOGIC KRIYAS
 Shat kriyas
 Kaphalabhati – Purification of frontal lobes and lungs.
 Trataka – gazing without blinking.
 Neti– Nasal cleansing.
 Dhauti– Cleaning of digestive tract, stomach.
 Nauli– Abdominal massage.
 Basti – Colon cleaning.
 Kapalabhati
 kapal meaning “skull” (here skull includes all the organs
under the skull too) and bhatimeaning “shining,
illuminating.”
 Benefits: 1. Effective in reducing weight by increasing the
metaboli crate.
2. Clears the nadis (subtle energy channels).
3. Stimulates abdominal organs and thus is extremely useful
for those suffering from diabetes.
4. Improves blood circulation and adds radiance to the face.
5. Improves digestive tract functioning, absorption and
assimilation of nutrients.
6. Calms and uplifts the mind.
 Trataka
 Tratakais a Sanskrit word meaning “to look, or to gaze”.
 Benefits: 1. Improves eyesight and vision.
2. Improves concentration, intelligence and memory.
3. Enhances self-confidence, patience and will power.
4. Calms the mind and provides inner peace and silence.
5. Brings greater clarity in mind and improves decision-
making ability.
 Neti
 There are two types of neti one is jalaneti and the other is
sutraneti.
 Benefits: 1. Reduces allergy problems. 2. Improves
breathing. 3. Eliminates post-nasal drip. 4. Cures sinusitis
or chronic sinusin fections. 5. Improves resistance to
common colds. (Common colds are either avoided or the
duration greatly shortened.) 6. Improves sense of smell.
 Benefits: 1. It helps to maintain nasal hygiene by removing
the dirt and bacteria trapped in the mucus in the nostrils.
2. It de-sensitizes the sensitive tissues inside the nose,
which can alleviate rhinitis, allergies and some types of
asthma. 3. Several health problems like sinusitis, migraine,
headaches, can be reduced by doing Neti.
 Dhauti
 cleanses the stomach and digestive system.
 Benefits of Dhauti: 1. Dhauti cleanses the complete
body including the respiratory system and the entire
digestive system. 2. It eliminates excess bile, stomach
acids, mucus and toxins inside the body and restoresit
to its naturally balanced state. 3. It can benefit those
suffering from constipation, indigestion, acidity,
heartburn, dyspepsia, biliary disorders and disorders
of the stomach. Broadly speaking there are three types
of dhautis that are prominently practiced- Vamana
Dhauti, DandaDhauti, Vastradhauti.
 Nauli
 The exercise is claimed to serve the cleaning of the
abdominal region - digestive organs, small intestine
and is based on a massage of the internal belly organs
by a circular movement of the abdominal muscles.
 Benefits: 1. Nauli strengthens the abdominal muscles
and massages the intestines and organs of the lower
abdomen. 2. It regulates blood pressure and has a
preventative effect against diabetes. 3. It is helpful for
heartburn and skin diseases (acne). 4. It improves the
digestive system.
 Basti
 It is intended mainly to clean the lower abdomen,
especially the colon.
 Sthalabasti (also known as Sushkabastior Vatabasti),
cleans the colon bys ucking air inthe body without the
help of any catheter ortube.
 Jalabasti (also known as Vatibasti) cleans the colon by
sucking water into the anus. It is allowed the use of a
cathetertube.
 YOGA FOR CONCENTRATION AND
RELATED ASANAS
 Yoga helps in improving our concentration and focus
by calming the mind and getting rid of deflecting
thoughts.
 Here are seven easy yet effective yoga asanas one needs
to try to boost concentration and jump start your
brain.
TADASANA

(palm tree posture):-

Develops leg muscles.
Increase height in
children. Relieves leg
and ankle pain.
Benefits
This asana relaxes
the mind and
relieves depression.
It gives a good
relaxing stretch to
the upper body.
It tones the pelvic
muscles and relieves
the sciatic pain