Yoga & Health: National Institute of Technology Raipur

YOGA & HEALTH
National Institute of Technology

Raipur
Made By:-
Chandra Kant Dwivedi Under the guidance:
Department of Biotechnology Mrs. Manju Shukla
Roll no. :19112011

nd
Introduction
 The word “Yoga” originates from Sanskrit and means “to join, to
unite”. Yoga exercises have a holistic effect and bring body, mind,
consciousness and soul into balance.
 The main goals of “Yoga in Daily Life” are Physical Health, Mental
Health, Social Health, Spiritual Health, Self-Realization or
realization of the Divine within us.
 Yogic techniques are known to improve one’s overall performance.

Pranayama is an important, yet little known part of Yoga.
Pranayama techniques act to purify the nadis including these three
main energy channels.
Pranayama
• Pranayama consists of the breathing techniques which are related to
the control of breath or respiratory process. Pranayama popularly
known as yogic breathing, involves a conscious manipulation of
our breathing pattern.
• The health of the respiratory system depends upon the quality as

well as the quantity of air inhaled by the person.
• Pranayama has three phases known as puraka, rechaka and

kumbhaka.
• Puraka is the controlled inhalation; rechaka is controlled exhalation

and kumbhaka is controlled retention of breath.
Pranayamas
• Nadishodhan
• Anulome-Vilome
• Surya bhedar
• Bhastrika
• Shitali
• Sitkari
• Bhramari used for students
Anuloma-viloma Pranayama
(Alternate Nostril Breathing)
The Anuloma means
'towards' and Viloma
means 'reverse'. In this
pranayama nostrils are
alternatiely used in reverse
order for each inhalation
and exhalation. This
pranayama is also called
nadishodhana
pranayama.
Let us perform Anuloma-Viloma Pranayama by following the
steps given below:
Starting position: Sit in the position of Ardhapadmasana, Padmasana

or in any other comfortable meditative posture.
1. Keep the body erect and place the hands on the respective knees.
2. Raise the right hand and place the right thumb on the right nostril
and close it.
3. Inhale slowly through the left nostril.
4. Release the pressure of thumb on right nostril. Now close the left
nostril by the ring finger and the little finger and exhale slowly
through the right nostril. Now inhale slowly through the right nostril.
5. Close the right nostril with thumb and exhale slowly through the left
nostril. This is one round of Anuloma Viloma pranayama. Repeat it 5
times.
Benefits :
• It calms down the mind.
• It improves concentration.
• It provides sufficient oxygenated blood to the body.
• It helps to regulate blood pressure.
• It reduces anxiety.
• It is beneficial in many diseases such as asthma, high or low blood
pressure, insomnia, chronic pain, endocrine imbalances, heart-
problems, hyperactivity, etc.
Remember the following points:

Bhastrika Pranayama
The word Bhastrika has been taken from a Sanskrit
word bhastra which means 'a pair of bellows'. In
this pranayama, we imitate the action of bellows by
inhaling and exhaling rapidly and forcefully.
Let us perform Bhastrika Pranayama by following the
steps given below:
Starting position: Sit in Padmasana, Ardhapadmasana or in any

other meditative posture. Keep the body erect.
1. Then inhale and exhale forcefully through the nostrils.
2. Continue this forceful exhalation and inhalation counting up to

ten breaths.
3. At the end, final exhalation is followed by a deep inhalation and

slow exhalation. This is one round of Bhastrika Pranayama.
Benefits :
• It improves appetite.
• It destroys phlegm.
• It is beneficial in case of asthma.
• It increases the exchange of oxygen and carbon-dioxide into and out
of blood stream.
Limitation :
• Person suffering from heart problems, high blood pressure, vertigo,

stomach ulcers should not practice this pranayama.
Surya bhedan pranayama
Surya bhedan pranayama is a yogic breathing technique in which only the
right nostril is used for inhaling. The name comes from the Sanskrit, surya,
meaning “sun”; bhedan, meaning “piercing,” “penetrating” or “relieving”.
Sitkari Pranayama
Sitkari pranayama is a yogic breathing exercise that both calms the mind and
cools the body. The term comes from the Sanskrit, sitkari, meaning “sipping” or
“hissing”; prana, meaning "life force"; and ayama, meaning "extension." To
practice, draw the breath in through the mouth with closed teeth.
Shitali Pranayama
Shitali pranayama is a yogic breathing exercise that is designed to both calm the
mind and cool the body. The term comes from the Sanskrit, Shitali, meaning
“cooling” or “soothing”; prana, meaning "life force"; and ayama, meaning
"extension." To practice Shitali pranayama, the tongue is rolled and then the
breath is drawn in through the tongue as if through a straw.
Bhramari Pranayama
Bhramari pranayama is the action of making a
light humming sound while practicing
pranayama, or yogic breathing. Bhramari is a
Sanskrit word derived from Bhramari, which
means “humming black bee.”
This pranayama is practiced in a a comfortable
seated position such as lotus pose. In a four or six
count breathing pattern, the yogi makes a
humming sound similar to the buzz of a bee during
the exhale of the breath. Once the sound on the
exhale is mastered, a sound can also be attempted
during the inhale.
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YOGA & HEALTH

National Institute of Technology

Roll no. :19112011

 Yogic techniques are known to improve one’s overall performance.

• The health of the respiratory system depends upon the quality as

• Pranayama has three phases known as puraka, rechaka and

• Puraka is the controlled inhalation; rechaka is controlled exhalation

Starting position: Sit in the position of Ardhapadmasana, Padmasana

Remember the following points:

Starting position: Sit in Padmasana, Ardhapadmasana or in any

1. Then inhale and exhale forcefully through the nostrils.

2. Continue this forceful exhalation and inhalation counting up to

3. At the end, final exhalation is followed by a deep inhalation and

• Person suffering from heart problems, high blood pressure, vertigo,

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