Introduction to Yoga

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 Introduction
 Yoga Darshan is one of the six streams of Vedic
philosophies that developed in the ancient India.
 The word yoga is derived from the Sanskrit root
word yug, which means to join, to yoke, or to
bring together, the union. It combines or
permeates individual human spirit (jivatama)
into universal spirit. It indicates a union of two
different polarities within.

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 Introduction
 Yoga is a powerful means of introspection
through which we explore our inner self
deeply.
 Thus, it is a unique philosophy that has both
hypothetical and practical aspects. Hence, it
has more importance and relevance than the
mere spiritual means.
 Yoga teaches self discipline.

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 Yoga helps in building one’s character,
awakens human values like forgiveness,
kindness, mercy.
 Its utility is well accepted not only in India, but
world over.
 Philosophers have used Patanjali Yoga to
achieve physical as well as spiritual perfection.

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 Benefits of Yoga
1. Practice of Yoga needs no special equipment .
2. It needs less space to perform.
3. The effects are seen on the body in short
time.
4. It relaxes mind and body both. So it is
specially beneficial for students.

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Yoga Asana in Standing Position
Stand erect with the feet quite close
together, heels and the big toes touching
each other. Hands touching thighs. This
position helps to achieve stability of pulse.
Veerasana : Warrior pose
Trikonasana: Triangle pose
Vrikshasana: Tree pose

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 Veerasana (Warrior pose)
 Take the left foot forward and place the left foot on the floor at maximum distance from the
initial position.
 Bring both the hands together, join the palms and place them on the knees of the left leg.
Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees.
Keep the right leg straight.
 Raise the joined hands up and take them back above the head and then without bending the
hands in the elbows, bend the head backward and keep the sight backward down.

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 Worrior pose(VEER Assan)
Steps
1. STAND ERRECT
2. MOVE LEFT FOOT FORWARD as far as you
can.
3. Place your both palms on left knee & bend to
make angle of 90 degrees with leg.
4. Now take both hands backward as far as you
can.

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 PADMASANA
1- Rt leg on left thigh
2- Lt leg on right thigh
3- Both hands stretched keeping on respective knee.
4- Thumb to join index finger
5- Chant Om/ Allah/God/ Jesus /Wahe Guru with eyes closed.

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 Padmasan
STEPS
 Sit on ground & put left foot on right thigh.

 Put right foot on left thigh.

 Put both hands on respective knees.

 Back should be straight.

 Hold the posture for 1 mt. repeat & slowly increase

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 Padmasana (lotus pose)
 Spread both the legs and keep them at a distance of 1 to 1.5 feet.
 Bend left leg in knee and place its toe on the right thigh and heel on
the groin of the left leg.
 Bend right leg in knee and place its toe on the left thigh and heel on
the groin of the right leg.
 Keep the wrists of both the hands on floor besides the respective
thighs.

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 Benefits of Padmasana
1. It helps to relax body and mind
2. It is beneficial for students who sit for long
hours on chair/ stool because it keeps the
back straight. So that there is no damage to
vertebral discs and ligaments attached to
vertebra.

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 Trikonasana (Triangle pose)
 Lift the left leg and place it at a maximum distance towards the left.
 Turn the toe of the left foot towards the left and inhale.
 Exhale and bend the left leg in the knee and place the left hand
palm near the left foot toe.
 Take the right hand forward straight above the right ear and
continue smooth breathing.

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 Vrikshasan :Tree Pose
Except the toes, the whole body right from the heels to the fingers of
the hands, is stretched upward. Pull the hands upward as much as
possible. The more the body is kept stretched, the more it is
possible to keep the balance. Keeping the legs stable, one should
pull the body upward, thinking that he is being pulled up by some
force. Taking the asana position continue smooth breathing, and
keep the sight and the mind fixed, as looking here and there will
disturb the balance of the body.

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 Dhyana Mudra (Meditation
Gesture)
 Keep the palms on respective knees.
 Palms are kept open and tips of the thumb and index
fingers of both the hands are joined together forming a
circle in between them. Remaining 3 fingers are kept
together and relaxed. This position of the hands is called
Dhyana Mudra.

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 Vajrasana (thunderbolt pose)
 Fold the left leg in the knee and place the toe on the floor.
 Fold the right leg in the knee and place the toe on the floor
and join the two toes.
 Sit on the pit formed by the parted heels.
 Place the palms on the knees.

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 Vajrasana (Yogmudra 1)
 In this Asana one has to sit in Vajrasana
 Bend in the waist fully.
 One should try to set the forehead on the ground quite
away from the body
 As the belly gets folded in this Asana, there comes
tremendous pressure on intestines, liver, spleen, certain
glands, etc., and this pressure improves their functioning
and removes complaints regarding digestive system &
constipation.
 This Asana is also used to awaken the kundalini shakti,
which, however, requires its prolonged practice.

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 Shavasana (corpse pose)
Spread the legs one to two feet apart, the toes are
turned outwards,
the heels facing each other, a comfortable distance
apart

Bring the arms a little away from Relax the neck and allow it to turn
the body, palms turned upwards to the side if it is more comfortable

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 Pavanamukta asana 1 leg
(gas release pose)
 Take supine position, then bend left leg in knee
and press it against stomach/ chest, hold it with
both the arms around, without disturbing the
posture relax all muscles and continue normal
breathing.
 Use: Generally practiced to get rid of abdominal
& gastric problems and improve digestion etc.

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 Pavanamukta asana 2 legs
(gas release pose)
 The knees and thighs are pressed against the chest and
belly in this asana. The gas trapped in the large intestine
gets released in this Asana. Therefore, it is called
'Pavanamuktasana'.
 Use: Generally practiced to get rid of abdominal & gastric
problems and improve digestion.

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 Saral Hasta Bhujangasan

 Bring both the hands near the chest and place the palms on the
ground with the fingers together pointing forward and thumbs
pointed towards the body. The elbows should be raised towards the
ceiling close to the body. Place the forehead on the ground.

 While inhaling slowly raise the forehead, bend the neck backwards
and then slowly raising the shoulders, chest and abdomen from the
ground until the arms are straight, very slowly, vertebrae by
vertebrae, stretching backwards. Continue to maintain the asana,
breathing normally.
 In this position the body takes the position of cobra, raising its
body and preparing to strike.
 Saral Hasta Bhujangasan
Theraputic uses:
 Back ache
 Neck pain
 Gynaecological disorders e.g. Leucorrhoea
 Anorexia
 Flatulence
 Constipation
 Sluggish liver
 Impure blood
 Stress
 Slipped disc

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 PRANAYAMA
 Pranayama aims at bringing the involuntary
functions of the respiratory mechanism
within human control.
 The term pranayama has been constituted
by two words: Prana + Ayama. Prana is the
vital force which pervades the whole cosmos.
 Prana is more subtle than air and can be
defined as the energy essence that is within
everything in the universe. Prana is the
principle of development both of the nervous
and cellular tissues of the body and the mind.
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 PRANAYAMA
Ayama means to control or to give a rhythm or
a definite flow. In this sense Pranayama may
be defined as a process and technique through
which vital energy can be stimulated and
increased and this brings about perfect control
over the flow of Prana within the body.

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 Types of Pranayam
ANULOM VILOM PRANAYAM

BHASTRIKA PRANAYAM

KAPAL BHATI PRANAYAM

BAGHI PRANAYAM

BHRAMRI PRANAYAM

UDGEET PRANAYAM


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 Bhastrika Pranayama
1) Firstly, sit in Padmasana
2) Secondly, breathe in vigorously but deeply through both the
nostrils and then breath out or exhale forcefully through both
the nostrils. One such vigorous, forceful inhalation and
exhalation with out any strain constitutes one cycle of
Bhastrika. It should be remembered that the inhalation should
be with the same and uniform force and vigour. Please ensure
that both nostrils are clear and blowing freely. The intensity or
frequency of breathing should be very mild, without any
undue force. It should be like an amplified form of normal
breathing.

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 Bhramri
 Close ears with thumb, index finger on forehead, and
rest three on base of nose touching eyes.
 Breathe in. And now breathe out through nose while
humming like a bee.
 Do this three times.

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 Udgeeth Pranayam
 Breathe in deeply, and chant OOOOOOm
(long O and small m).
 Do this 3 times.

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 Kapalbhati Pranayam
 Sit erect.
 Inhale through your nostrils a little and exhale
through both nostrils forcefully.
 Inhale again a little and follow with another
forceful exhalation passively and effortlessly.
 Continue these cycles. The frequency should
be about 60 strokes/minute

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 Anulom Vilom Pranayama
Technique
1. Close your eyes and relax. Sit in this position for a couple of
minutes till you settle down.
2. Close your right nostril with your right thumb.
3. Breath in from your left nostril. Hold the breath for a couple
of seconds.
4. Open right nostril and close left nostril with middle and ring
finger .
5. Breath out from right nostril.
6. While keeping the left nostril closed .
7. Breath in from your right nostril. Hold the breath for a couple
of seconds.
8. Open left nostril and close right nostril with thumb .
9. Breath out from left nostril .
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 [Link] Gupta’s Modified
Anulom Vilom Pranayama
Technique
1. Close your eyes and relax. Sit in this position for a couple of minutes till
you settle down.
2. Close your left nostril with your middle & ring finger of right
hand .Breath out forcefully from your right nostril with a Shiva
Sankalpa
3. To exhale all impurities, toxins, diseases out of the body.
4. Those who want to get rid of anger, greed, self-ego attachment etc. should
develop a feeling of throwing out all the negative and injurious elements
along with the air exhaled.
5. Open left nostril and close right nostril with thumb.
6. Breath out forcefully from left nostril.
7. Repeat again, steps 2 to 6 for 5 min early in the morning empty stomach
and in the evening before meals.

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By doing Modified Anulom Vilom Pranayama
YOU CAN
 Experience greater peace of mind, calm and
ease
 It deceases BMI by reducing weight
 Increase your energy and vitality
throughout the day (simply because you’re
far more alert than ever before)
 Helps to reduce waist circumference
 It helps to reduce emotional as well as
nervous anxiety. Thus helps to bring down
blood pressure if elevated
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 Adavantages

 Increases lung Volumes & capacities

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 Advantages
 It reduces stress & anxiety
 Increases power of concentration
 Amplifies immune system
 Let us do Modified Anulom Vilom
Pranayama for a moment
1. Relax
2. Take out your handkerchief
3. Close left [Link] a forceful expiration by right
nostril with Shiva Sankalpa
4. (To exhale all impurities, toxins, diseases out of
the body
5. Those who want to get rid of anger, greed, self-
ego attachment etc. should develop a feeling of
throwing out all the negative and injurious
elements along with the air exhaled)
6. Close right nostril & expire forcefully by left
nostril
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 THANK YOU
Thank you

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