Module VI

Science of Yoga, Emotional control, stress management

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 of healthy living. The word 'Yoga' is derived from the Sanskrit root
'Yuj', meaning 'to join' or 'to yoke' or 'to unite'.

The essential purpose of yoga is to bring together body, mind and spirit into a
harmonious whole. The central methods of yoga are physical postures or
'asanas' and movement, breathing techniques or 'pranayama' and meditation.

The four traditional paths of yoga are:

Bhakti yoga (devotion)

Karma yoga (action/selfless service)

Jnana yoga (knowledge/self-study)

Raja yoga (self-discipline/practice).

Yoga is also used as a therapeutic tool for many physical and mental conditions,
and mind-body research is now demonstrating its effectiveness as a treatment
for chronic pain, anxiety, depression, cardiovascular disease and diabetes, to
name but a few.

DEFINITIONS OF YOGA

❖ ―Yoga is a group of physical, mental, and spiritual practices or disciplines

which originated in ancient India‖:-Wikipedia

❖ ―Yoga is the practice of quieting the mind‖- Patanjali

Asana can be described as a yoga pose or position. It is designed in such a way
that it helps to master the mind and body as well as enhance the overall health
and functions of the body. The various poses carried out in yoga are basically
the essence of yoga exercises, which tend to create strength and endurance. It
helps in the improvement of circulation throughout the body and also allows for
the free flow of energy. If carried out in a correct manner, these asanas help
cleanse the organs and other systems in the body along with expanding the
joints and muscles.

Depending upon the position of the body, these asanas can be classified into the
following categories:

• Standing Asanas(balancing)

Forward Bending Asanas

Backward bending

• kneeling Asana

• sitting Asanas(meditative asanas)

• Abdominal and Lumbar Asanas(prone line)

• Supine asanas(relaxative)

Pranayama is a prior limb to meditation. It means "extension of the life force

(or the breath). It is also the fourth limb of yoga (pranayama), while meditation
is the 7th. So between pranayama and meditation there are three limbs! Morning
is the best time to do pranayama. You can do it between 4 am to 5 am because it
is a Bhrahmamurata where you can gain maximum benefits. You can do it
morning about 5:30–6:00 am. That is the time it is most silent. Though there is
no fixed time to do pranayama.

Pranayama has several benefits which all leads to one thing: optimal wellness.
Pranayama focuses on regulation of the prana or the life force and aims to
improve health and the way you live your life. It teaches you to slow down, gain
power over your thoughts and essentially 'control your life force' through
breathing.

Eight Limbs of Yoga (Ashtanga yoga)

Patanjali‘s Yoga Sutras provide the traditional foundation of yoga, in which he

outlines an eightfold path of the practice. Known as the ‗Eight Limbs of Yoga,‘
this path offers a guide to individuals who are dedicated to creating a union
between body, mind and spirit.

Each of the Eight Limbs offers a means of living with more integrity, self-
discipline, respect for nature and connection with the spiritual aspects of life.
These eight practices are intended to be carried out in a holistic and integrative
manner:

Yamas - Five universal, ethical and moral observances to live by (nonviolence,

truthfulness, non-stealing, continence and non-covetousness)

Niyamas - Five spiritual and self-discipline observances (cleanliness,

contentment, spiritual austerities, study of scriptures and surrender to God)

Asana - physical posture, originally intended only for seated meditation, but
more recently adapted to encompass all physical yoga practices

Pranayama - breathing exercises to control the flow of prana (vital life force)

Pratyahara - Withdrawal of the senses

Dharana - Single pointed concentration

Dhyana - Meditation

Samadhi - Liberation or blissful union with the Divine

1. Yamas

Yamas are ethical rules in Hinduism and can be thought of as moral

imperatives (the "don'ts"). The five yamas listed by Patanjali in Yoga Sutra 2.30
are:

I. Ahimsa : Nonviolence, non-harming other living beings

II. Satya : truthfulness, non-falsehood

III. Asteya : non-stealing

IV. Brahmacharya : chastity, marital fidelity or sexual restraint

V. Aparigraha :non-avarice non-possessiveness

2. Niyama

The second component of Patanjali's Yoga path is niyama, which includes

virtuous habits and observances the "dos Sadhana Pada Verse 32 lists the
niyamas as:

I. Shaucha : purity, clearness of mind, speech and body

II. Santosha : contentment, acceptance of others, acceptance of one's

circumstances as they are in order to get past or change them,
optimism for self
 III. Tapas : persistence, perseverance, austerity, asceticism, self-
discipline

IV. Svadhyaya : study of Vedas (see Sabda in epistemology section),

study of self, self-reflection, introspection of self's thoughts,
speeches and actions

V. Ishvarapranidhana : contemplation of the Ishvara (God/Supreme

Being, Brahman, True Self, Unchanging Reality)

3. Asana

Asana is a posture that one can hold for a period of time, staying relaxed,
steady, comfortable and motionless.

4. Prānāyāma

Prāṇāyāma is the control of the breath, from the Sanskrit prāṇa (breath) and
āyāma (restraint).

5. Pratyāhāra

Pratyāhāra is a combination of two Sanskrit words prati- (the prefix "against" or

"contra") and āhāra ("bring near, fetch").

Pratyahara is drawing within one's awareness. It is a process of retracting the

sensory experience from external objects. It is a step of self-extraction and
abstraction. Pratyahara is not consciously closing one's eyes to the sensory
world; it is consciously closing one's mind processes to the sensory world.
Pratyahara empowers one to stop being controlled by the external world, fetch
one's attention to seek self-knowledge and experience the freedom innate in
one's inner world.
6. Dhāraṇā

Dharana Sanskrit means concentration, introspective focus and one-pointedness

of mind. The root of the word is dhṛ, meaning "to hold, maintain, keep.
Dharana, as the sixth limb of yoga, is holding one's mind onto a particular inner
state, subject or topic of one's mind.

7. Dhyāna

Dhyana Sanskrit literally means "contemplation, reflection" and "profound,

abstract meditation".

Dhyana is contemplating, reflecting on whatever Dharana has focused on.

8. Samādhi

Samadhi Sanskrit literally means "putting together, joining, combining with,

union, harmonious whole, trance".Samadhi is oneness with the subject of
meditation.

Samadhi is that spiritual state when one's mind is so absorbed in whatever it is

contemplating on, that the mind loses the sense of its own identity.

Asanas and its effects

1. Standing (Balancing) – Vrikshasana, Padahasthasana, Ardha Chakrasana.

Vrikshasana – tree pose

The name ‗Vrikshasana‘ is comes from Sanskrit, in which ‗Vriksha‘ means Tree
and meaning of Asana is to seat, pose or posture. When this pose is performed
effectively, it would seem that a tree. As it were, you stop like a tree in the last
position of this stance. The leg that you are remaining on resembles a trunk
attached to the ground with arms and the other leg and the head go about as
branches and clears out. So it is called Tree pose. This Pose has a place with the
Inverted Balancing gathering of stances. It is a standout amongst the most
troublesome, intriguing and powerful yoga postures.

Benefits
• Strengthens the spine.
• It strengthens the tendons and ligaments of the feet.
• It tones up the leg muscles.
• Strengthens the knee.
• Flexibles the hip joints.
• Strengthens the inner ears, eyes and shoulders.
• Beneficial in sciatica and useful in flat feet problem.
• Gives calmness to mind and makes your body sturdy as well as flexible.
• Boost the concentration and mental faculties.
• Best for problems related to postural problems.
Padahastasana (Hand to Foot Pose)-Alignment

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.

Benefits

• Massages the digestive organs

• Spinal nerves are stimulated and toned
• Increases vitality
• Improves the metabolism
• Improves concentration
• Helps with nasal and throat disases.
Ardha Chakrasana (half wheel pose)
Ardha chakrasana is an intermediate asana that can help to prepare the body
and mind for deeper backbends and heart-opening postures like chakrasana
(wheel pose). The name is derived from the Sanskrit ardha, meaning ―half,"
chakra, meaning ―wheel," and asana, meaning ―pose.‖

Benefits
• Effective to reduce stomach and thighs fat.
• Stimulates pancreas and controls high blood sugar.
• Improves lungs capacity.
• Brings flexibility to your spine and back muscles.
• Tones arms, thighs, waist, and shoulders.
• Relieves pain in neck and shoulders.
• One of the best exercise to get relief from back pain.
• Cures respiratory disorders.
2. Sitting ( Meditative) - Vajrasana, Padmasana

Vajrasana
Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit
word vajra, which means thunderbolt or diamond.
For this pose, you kneel and then sit back on your legs to take the weight off
your knees. Breathing and meditative exercises are often done in this position,
which is said to help your body become as strong as a diamond.

Benefits
• helping keep the mind calm and stable
• curing digestive acidity and gas formation
• helping to relieve knee pain
• strengthening thigh muscles
• helping to relieve back pain
• strengthening sexual organs
• helping in treatment of urinary problems
• increasing blood circulation to the lower abdominal region
• helping to reduce obesity
• helping reduce menstrual cramps
Padmasana or Lotus position
Padmasana or Lotus position is a cross-legged yoga posture which helps
deepen meditation by calming the mind and alleviating various physical
ailments. A regular practice of this posture aids in overall blossoming of the
practitioner, just like a lotus; and hence the name Padmasana.

Benefits
• Improves digestion
• Reduces muscular tension and brings blood pressure under control
• Relaxes the mind
• Helps pregnant ladies during childbirth
• Reduces menstrual discomfort
3. Prone lying - Bhujangasana, Salabhasana.

Bhujangasana

In Sanskrit, ―bhujanga‖ means snake and ―asana‖ means pose; that‘s why this
yoga pose is referred to as the ‗Cobra Pose‘. This pose mimics the posture of a
cobra that
has its hood raised. It is the eighth pose in the 12 poses of the Surya Namaskar
or Sun Salutation yoga routine. Bhujangasana or Cobra pose benefits the
complete digestive system greatly.
Benefits

• It stimulates the digestives system and relieves constipation

• It makes the spine stronger and more flexible
• It elevates the mood
• It improves blood circulation
• It energizes the heart,
• It decreases menstrual irregularities in women
• It strengthens muscles of chest, shoulders, arms and abdomen
• It relieves sciatica and asthma
Salabhasana(Locust Pose)

Salabhasana or Locust Pose effectively preps beginners for deeper backbends,

strengthening the back of the torso, legs, and arms.
Benefits

• Strengthens the muscles of the spine, buttocks, and backs of the arms and
legs.
• Stretches the shoulders, chest, belly, and thighs.
• Improves posture.
• Stimulates abdominal organs.
• Helps relieve stress.
4. Supine - Uttitha padasana, Naukasana

Uttitha padasana

The expansion is Utthi + idham+padam+asanam. Utthi means stomach. Idham

means protection. This asana will protection for the stomach. Lying supine with
legs straight, raise both legs is called Utthita Padasana.

Benefits

• Foundation pose for all standing Poses.

• Strengthens the heels and the balls of the feet.

• Strengthens the shoulders and arms.

• Strengthens the sacrum (lowest part of the backbone)

• Improves the alignment of the body.

• Improves the balance of the body.

Naukasana

The name Naukasana comes from the Sanskrit words ―Nauka‖ which means
―boat‖ and the meaning of Asana is ―Posture‖ or ―seat‖. So this asana is called as
Naukasana. This boat pose is beneficial to cure many physical disorders.
Basically Naukasana helps to strengthen the lungs, liver and pancreas. It helps to
increases the circulation of blood and maintain the sugar level. Naukasana is a
posture in which our body takes the shape of a boat. It makes the circulation of
blood and oxygen around the abdomen and lowers back at a time much
faster. Naukasana is good for those who wish to reduce belly and want to
develop abs muscles.

Benefits

• Strengthens the back and abdominal muscles.

• Tones the leg and arm muscles.
• Useful for people with the hernia.
• This Yoga Pose helps to remove belly fat.
• It improves digestion.
5. Relaxative – Savasana

Savasana
a meditative posture in which one lies on one's back that is typically considered
the final resting pose in yoga Savasana is a pose of total relaxation—making it
one of the most challenging.
Benefits

• Calms central nervous system, aiding the digestive and immune systems.
• Calms the mind and reduces stress.
• Reduces headache, fatigue and anxiety.
• Helps lower blood pressure.
• Promotes spiritual awakening and awareness of higher consciousness.

Why Savasana is so important?

Absorb the benefits of practice: Savasana allows the body to absorb and
integrate the benefits of your practice into your muscle memory, mind and
nervous system. It allows the physical body (heart rate, blood pressure etc) and
nervous system to return to baseline. It also feeds into our practice.
 PRANAYMAS & ITS EFFECTS

Surya Bhedana (Right Nostril Breathing)- (HEATING)

In yogic terminology, the right nostril referred to the ‗gateway of Sun Energy‘
or ‗Pingala Nadi‘ and left nostril is ‗gateway of moon energy‘ or ‗Ida Nadi‘.
Sun energy is the representation of hot or masculine vitality in the body while
Moon energy represents calmness or feminine vitality.

If we go by the literal meaning of Surya Bhedana, ‗Surya‘ means ‗Sun‘,

‗Bhedana‘ means ‗Piercing‘ or ‗Entering‘. While Pranayama comprises ‗Prana‘
is the ‗Life Force‘ and ‗Yama‘ is the ‗Control‘. In this breathing exercise
breathe in (inhalation) is done by the RIGHT nadi and we breathe out through
the LEFT nadi or right nostril

How to Perform
*Sit comfortably in Padmasana, Siddhasana or Swastikasana.
*.Keep your head and spine erect with eye closed.
*Shut your left nostril with your ring finger and little finger.
*.Now breathe in slowly, deeply and quietly (without making any noise while
inhalation).
*When inhalation is completed, then shut your right nostril with your right
thumb, and hold the breath for few seconds and exhale through left nostril
*.Repeat this act for 5to10 times.
 Benefits
• Sury Sun energy comes through Surya Bhedana activates the physical
body along with all its associated functions.
• Replenishes the oxygen supply in the blood.
• Cleanses the frontal sinuses.
• Increases the body‘s temperature and clears mucus imbalance.
• Reduces anxiety and helps manage stress better.
• Removes blockages in the pranic energy channel which leads to spiritual
awakening.

• a Bhedana increases the efficiency of the digestive system.

Chandra Bhedana Pranayama | Anuloma type of pranayama | Left Nostril
Breathing(COOLING)

Chandra Bhedana Pranayama is the simple and effective breathing technique.

Moon is the symbol of coolness, so by doing this pranayam we feel some
coolness in our body. Best and effective breathing process for cooling down the
body. In this breathing exercise breathe in (inhalation) is done by the left nadi
and we breathe out through the right nadi or right nostril. So this process is
named as left nostril breathing or Anuloma type of pranayama.
Benefits

• Helpful in reduces the body heat.

• Useful in heart burning problems.
• Gives the refreshment to the body and mind and kicked out the feeling of
laziness.
• Very effective in High blood pressure.
• Useful in fever.
• Mind becomes steady by the daily practice of this Pranayama.
• Useful in reducing the tension, stress and other mental problems.
Nadi Shuddhi Pranayama (Alternate Nostril Breathing Technique) –
balancing

Nadi Shuddhi Pranayam or Alternate Nostril Breathing Technique, helps in

balancing the prana (breath) and purifying the energy channeled in our body.
This reduces are stress levels and helps in reduction of acid reflux.

How to Perform
Gently use your finger to close your left nostril. Inhale through the right nostril.
Pause at the top of your breath and switch your fingers, opening your left nostril
and closing your right nostril.
Exhale through the right nostril. Pause, and inhale through the right nostril.
Continue to switch your fingers at the end of each inhalation. In this way, you
will complete a full cycle of breath through each nostril before switching to
breath through the alternate nostril.
Benefits

• Improve respiratory health: Pulse rate and respiratory rate have been
shown to decrease significantly following just a few weeks of daily Nadi
Shuddhi practice.
• Improve cardiovascular health: The slow breathing technique used in
Nadi Shuddhi has been shown to reduce the systolic and diastolic blood
pressure of practitioners immediately after one session.
• Reduce stress and anxiety
• Balancing the activity between your left and right nostrils using Nadi
Shuddhi brings your sympathetic and parasympathetic nervous systems
into equilibrium.
• Prepare for yogic meditation
• Power spiritual experiences
 Nadi Shuddhi Pranayama

STRESS

Definition of stress - a state of mental tension and worry caused by problems in

your life, work, etc.

Something that causes strong feelings of worry or anxiety.

Stress is a feeling of emotional or physical tension. It can come from any event
or thought that makes you feel frustrated, angry, or nervous. Stress is your
body's reaction to a challenge or demand. In short bursts, stress can be positive,
such as when it helps you avoid danger or meet a deadline. Stress is a normal
part of life

Examples of life stresses are:

• The death of a loved one, Divorce, Loss of a job, Increase in financial

obligations, Getting married, Moving to a new home, Chronic illness or injury,
Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)

Causes of stress;

*.Jobs *.Workplace *.Financial problems

*.Personal Relationship *.Children *.Education

*.Sexual Problem *.Daily hassle *.Busy life

Stress management Technique

*.Exercise *.Getting hobby *.Pets.

*.Meditation *.Deep breathing *.Pranayama

*.Reading *.Spas *.Spending time in nature

*.Time management *.Music