Introduction to Yoga:

 Yoga is essentially a spiritual discipline

based on an extremely subtle Science
which focuses on bringing harmony
between mind and body.
 It is an art and science for healthy living.
The word "Yoga" is derived from the
Sanskrit root yuj meaning "to join", "to
yoke" or "to unite".
 According to Yogic scriptures, the
practice of Yoga leads to the union of
individual consciousness with universal
consciousness.
 According to modern scientists,
everything in the universe is just a
manifestation of the same quantum
firmament.
 One who experiences this oneness of
existence is said to be "in Yoga" and is
termed as a yogi who has attained a state
of freedom, referred to as Mukti, nirvāna,
kaivalya or moksha.
 "Yoga" also refers to an inner science
comprising of a variety of methods through
which human beings can achieve union
between the body and mind to attain self-
realisation.
 The aim of Yoga practice (sādhana) is to
overcome all kinds of sufferings that lead to
a sense of freedom in every walk of life with
holistic health, happiness and harmony.
Development of Yoga:

 The science of Yoga has its origin thousands

of years ago, long before the first religion or
belief systems were born.
 According toYogic lore, Shiva has seen as
the first yogi or ādiyogi and the first guru or
ādiguru.
 Several thousand years ago, on the banks of
lake Kantisarovar in the Himalayas, ādiyogi
poured his profound knowledge into the
legendary saptarishis or "seven sages".
 These sages carried this powerful Yogic
science to different parts of the world
including Asia, the Middle East, northern
Africa and South America.
 Though Yoga was being practiced in the pre-
Vedic period, the great sage Maharishi
Patanjali systematised and codified the then
existing Yogic practices, its meaning and its
related knowledge through Patanjali's Yoga
Sutras.
 Interestingly, modern scholars have noted and
marvelled at the close parallels found between
ancient cultures across the globe.
 However, it was in India that the Yogic system
found its fullest expression. Agastya, the
saptarishi who travelled across the Indian
subcontinent, crafted this culture around a
core Yogic way of life.
 Yoga is widely considered as an "immortal
cultural outcome" of the Indus Saraswati
Valley Civilisation – dating back to 2700 BC –
and has proven itself to cater to both material
and spiritual uplift of humanity.
 A number of seals and fossil remains of Indus
Saraswati Valley Civilisation with Yogic motifs
and figures performing Yoga sādhana suggest
the presence of Yoga in ancient India.
 The seals and idols of mother Goddess are
suggestive of Tantra Yoga.
 The presence of Yoga is also available in folk
traditions, Vedic and Upanishadic heritage,
 Vakrasana

 Vakrasana (Twisted Pose) is a beginner

level seated spinal twisting pose. “Vakra”
means twist in Sanskrit language.
 Here, it means twist of the spine. Vakrasana is
an asymmetrical pose in which the upper
body, that is the torso, is in a twist and this
gently opens up shoulders and hips.
 Vakrasana, as mentioned above, is a beginner
level pose.
 Hence, this can be practiced by almost
anyone. This pose can be considered as a base
pose to all the twist pose variations.
 In other words, when yoga teachers are
preparing the students for the intermediate
poses, they should begin with poses like
Vakrasana, Half Lord Of The Fishes Pose
Variation Hand Up Leg.
 Vakrasana is a spinal twisting pose which
stretches the spine and the muscles around
it.
 Practice of this pose tones the muscles of
the back and thus brings stability to the
spine.
 As the very name suggests, the twist of the
spinal cord brings the correction to the
back.
 Padahastasana

 Padahastasana is also known as Hand to Foot

Pose.
 It is practiced during the Surya Namaskar or
Sun Salutation.
 Padahastasana massages and tones the
digestive organs while increasing flexibility in
your calves and hamstrings.
 It can also release excess Vata (air) from your
abdomen and improve blood circulation.

STEPS TO PERFORM PADAHASTASANA

• Stand with the spine erect, feet together and
hands beside the body.
• Relax your body.
• Distribute the weight of the body evenly on
both feet.
• Slowly bend forward.
• While bending forward, imagine that the
body has no bones or muscles.
• Do not strain or force the body.
• Place the fingers underneath the toes or catch
your ankles.
• Relax the back of your neck.
• Maintain your legs and knees active, they
should remain straight.
• Take a few deep breaths.
 Janu Sirsasana

 Janu Sirsasana, also known as the Head-to-

Knee Pose, is a seated forward bend yoga
pose that combines elements of twisting
and forward bending.

STEPS TO DO JANUSIRSASANA:

• Sit with the legs outstretched in front of

you (Staff Pose / Dandasana).
• Bend your right knee and place the right
foot against the left inner thigh, relaxing
the knee down.
• As you inhale, flex the left foot, press the
top of the thigh down, lengthen the spine
and raise your arms either side of your
head.
• Rotate your upper body slightly so you are
facing the left leg and then fold forward
from the hips as you exhale.
• Keep your spine long, chest open and
shoulders relaxed.
• Place your hands down, framing your left
leg, or take hold of your ankle or foot.
• Stay for 5 to 10 breaths.
• Inhale, as you come out of the pose.

BENEFITS:

• Calms the mind.

• Stimulates digestion.
• Stretches the hips, back of the body and
groins.
• Relieves menstrual discomfort.
• Stimulates the kidneys and liver.

Beginners’ tips:

• If you find it difficult to tilt the pelvis

forward, sit up on a folded blanket or
cushion. Work on maintaining length in
your spine, sitting upright rather than
folding forward.
• Try using a strap around the ball of your foot
to keep your spine long while folding forward.
Just don’t pull it forcefully.
• Bend your knee as much as you need to fold
from the hips.
 VRKSHASANA

Tree Pose or Vrksasana is a very beneficial

pose to improve balance, focus and
concentration.

STEPS TO DO VRKSHASANA:

• Stand straight, with your feet together.

• Raise your hands above your head and
place your palms together, keeping them in
line with your forehead.
• Inhale, raise your right foot and place it
against your left inner thigh.
• Keep your focus on a point slightly above
eye level (approximately 2 meters away),
and breathe evenly.
• Your foot should ideally be placed against
the opposite inner thigh.
• Your hands are reaching toward the ceiling.
Make sure to keep the roots of your
thumbs in line with your forehead, not over
your head and not in front of your face.
• Your elbows are slightly bent, and your
shoulders are lifted only slightly.
• The knee of your upper foot is pointing
sideways, rotating the leg at the hip joint
without lifting your hip.
 Mandukasana

• Frog Pose, also known as Mandukasana in

Sanskrit, is a yoga pose that targets your core,
hips, and inner thighs. It is sometimes referred
to as Adho Mukha Mandukasana.
• The hip-opening posture suits a variety of
levels and works wells as part of a Yin, Hatha,
or Vinyasa sequence.

STEPS TO DO MANDUKASANA:

• Begin on all fours with your hands under your

shoulders and your knees beneath your hips.
• Yield your weight forward onto your hands.
• Slowly, scoot your knees out to the sides,
keeping them in line with your hips.
• Keep your knees bent and your ankles behind
you, in line with your knees.
• Turn your toes out to the sides.
• Rest on your forearms with your elbows
beneath your shoulders, placing your palms
together or on the floor. You can also
extend your hands forward, resting your
chin or forehead on the floor.
• Sit back into your hips to deepen the pose.
• Breathe deeply, focusing on relaxing and
releasing tension.
BENEFITS OF MANDUKASANA

• Yoga poses, like Frog Pose, may

alleviateTrusted Source low back tightness
and strengthen muscles.
• It’s ideal for people who sit for extended
periods, which can cause low back pain or
tight hip flexors.
• It may alsoTrusted Source improve hip
flexibility, mobility, and range of motion,
which is useful for people who have tight
hips due to running, swimming, or cycling.
• Several yoga practices, including postures,
breathing exercises, and meditation, may
help with type 2 diabetes management by
regulating blood sugar levels.
• Adding breathing exercises to Frog Pose may
provide even more benefits. For example,
you can try to focus your awareness on each
breath, sensations that arise in your body, or
a specific area of your body, such as your
heart center.
 Gomukhasana

• Gomukhasana, also known as Cow Face Pose,

is a fundamental yoga posture that combines
deep stretching with mindful breathing.
• In this asana, the body resembles the face of
a cow, hence the name.
• The pose primarily targets the hips, shoulders,
and chest while engaging the entire body in a
harmonious balance.

STEPS TO DO GOMUKHASANA:

• Start in Dandasana (Staff pose).

• Bend the right knee. Bring your left foot to
the outside of your right hip, weaving it
underneath your right knee. Bring your right
foot to the outside of your left hip, so that
your right knee is stacked on top of your left
knee.
• Ground through your sitting bones.
• As you inhale, lengthen your spine and
stretch your arms out to the sides, palms
facing forward.
• Internally rotate your right shoulder so that
your palm faces to the wall behind you and
your thumb points down.
• Sweep the arm behind your back, walking
your hand up between your shoulder
blades, palm facing outwards.