Yoga Instructor

Training

Bhagyashree Sawant (Bugz)

“ Yogena Chittasya Padena Vacha • I bow with folded hands to the supreme sage Patanjali,
Malam Sharirasya Cha Vaidya Kena who eradicated the impurity of mind with Yogashastra,
impurity of speech with Vyakarana Mahabhashya, and
Yopakarotham Pravaram Muninam impurity of body with Ayurveda literature.
Patanjalim Pranjali Ranatosmi “
• He helped align our mind, speech and body
Unknown author

Bhagyashree Sawant (Bugz)

From: Krishna Yajurveda Taittriya
Upanishad
• Shanti mantra
• Close your eyes ; namaskar; inhale
Om Sahna vavatu sahanau bhunaktu saha viryam karwa wahay
Tejaswina vadhit ta mastu maa vid visha vahay
Om shanti shanti shantihi

Om, Together may we two Move (in our Studies, the Teacher and the Student),
Together may we two Relish (our Studies, the Teacher and the Student),
Together may we perform (our Studies) with Vigour (with deep Concentration),
May what has been Studied by us be filled with the Brilliance (of Understanding,
leading to Knowledge); May it Not give rise to Hostility (due to lack of
Understanding),
Om Peace, Peace, Peace.
Bhagyashree Sawant (Bugz)
Yoga Definitions
• Yog comes from word Yuj which means to yoke (union) rig veda /
samadhau – Maharshi vyasa (concentrate) as per PANINI
• Yoga is union of Jeevatma(individual self) and parmatma (Universal life) OR
• Yoga is concentration leading to complete meditative absorption or
spiritual absorption (vyasa bhasya)
• Yogaschittavrittinirodha – restraining mental modifications of mind
• Samatwan yoga uchyate – Yoga is equanimity
• Yogah Karmasu Kaushalam – Yoga is skill in action
• Yoga is a way to get rid of sorrow – bhagwad gita
• Yoga is way of calming down the mind – yoga vashishta
• Ultimate aim is moksha / kaivalya/ nirvana
• Highest goal is self realization.
Bhagyashree Sawant (Bugz)
Yoga in Bhagwad Gita
• Bhagvad gita means song of the god – because it is coming from bhagwan
himself
• 9 dhyaan shoklas are written by Madhusudan saraswati
(https://shlokam.org/gitadhyanam/ )
• They give intro of bhagwad gita
• In the beginning, it has been taught to parthaya means arjuna by Narayana
himself in form of shri krishna. Hence its called bhagwad gita
• Who wrote BG? By Vyasa. But narrated by Sanjaya to Dhritarashtra.
• BG is taken from Mahabharata.
• BG will shower us with advaita amruta varshini – oneness nectar – with 18
chapters. BG is a textbook of yogashastra (how to reach that goal) and
brahmavidya (gives goal)

Bhagyashree Sawant (Bugz)

• Chapter 1: Characters are introduced with their capabilities. Arjuna is a
powerful warrior and asks krishna – who are those people ready to fight with
me? How dare they come to fight with me? Then krishna introduces. Explains
about sahabhuvas as well.

• Chapter 2: krishna scolds arjuna. You are a great warrior and you are a
kshatriya. Its your responsibility to do your dharma. Krishna educates arjuna
from 11th shloka of 2nd chapter. He explains Jnana yoga from aatma point of
view then from dharma point of view. And then he explains about karma
yoga. Hence the shlokas 47-50. Skill in action and equanimity of mind.

Bhagyashree Sawant (Bugz)

 कर्मण्येवाधिकारस्ते र्ा फलेषु कदाचन |
र्ा कर्मफलहेतुर्भमर्ाम ते सङ्गोऽस्त्वकर्मधि || 47 ||
karmaṇy-evādhikāras te mā phaleṣhu kadāchana
mā karma-phala-hetur bhūr mā te saṅgo ’stvakarmaṇi

Dear arjuna, you only have adhikaar / choice of actions. But you have no authority over results.
You may have desire to have a particular result but definitely no authority over which results will
come out of it. But that does not mean that you have to give up your actions.

Remember you cant influence the result but that does not mean you are not going to get results
you deserve but not what you desire.

What you benefit: you wont have anxiety and wont feel guilty. We will accept the things as they
are without any judgement
Bhagyashree Sawant (Bugz)
 योगस्थ: कुरु कर्ामधि सङ्गं त्यक्त्वा िनञ्जय |
धसद्ध्यधसद्ध्यो: सर्ो र्भत्वा सर्त्वं योग उच्यते || 48||
yoga-sthaḥ kuru karmāṇi saṅgaṁ tyaktvā dhanañjaya
siddhy-asiddhyoḥ samo bhūtvā samatvaṁ yoga uchyate

How to accept result? Do with prasad bhavna. Establish

yourself in yoga and do your activities without any
attachment. You accept the success and failure with
same mind and that equanimity of mind is yoga
Bhagyashree Sawant (Bugz)
 दभरे ि ह्यवरं कर्म बुद्धियोगािनञ्जय |
बुिौ शरिर्द्धिच्छ कृपिा: फलहे तव: || 49||
dūreṇa hy-avaraṁ karma buddhi-yogād dhanañjaya
buddhau śharaṇam anvichchha kṛipaṇāḥ phala-hetavaḥ

Shri krishna says action based on desire far inferior to one performed with proper attitude of
karma yoga i.e. samatwan yoga uchyate and accepting things as they are.
Those who are result - oriented that are misers - krupanaha

Bhagyashree Sawant (Bugz)

 बुद्धियुक्तो जहातीह उर्े सुकृतदुष्कृते |
तस्माद्योगाय युज्यस्व योग: कर्मसु कौशलर्् || 50||
buddhi-yukto jahātīha ubhe sukṛita-duṣhkṛite
tasmād yogāya yujyasva yogaḥ karmasu kauśhalam

How to perform activity?

Endowed with wisdom, One who has equanimity of mind, you
need to exhibit your best skills in all your activities. Whenever
you perform activity apply yogah karmasu kaushalam with
Ishwar arpana bhavna

Bhagyashree Sawant (Bugz)

 आपभ यमर्ािर्चलप्रधतष्ठं
सर्ुद्रर्ाप: प्रधवशद्धि यद्वत् |
तद्वत्कार्ा यं प्रधवशद्धि सवे
स शाद्धिर्ाप्नोधत न कार्कार्ी || 70||
āpūryamāṇam achala-pratiṣhṭhaṁ
samudram āpaḥ praviśhanti yadvat
tadvat kāmā yaṁ praviśhanti sarve
sa śhāntim āpnoti na kāma-kāmī

How will your life be? Just as the ocean remains undisturbed by the incessant flow of
waters from rivers merging into it, likewise the sage who is unmoved despite the flow of
desirable objects all around him attains peace, and not the person who strives to satisfy
desires.

Bhagyashree Sawant (Bugz)

Yoga
• Shiva – Adiguru / adiyogi
• Existence was from pre vedic period (2700 BC)
• Sources of information
• Vedas (4) (Rig veda - Mantra Yoga, Prana Yoga and Dhyana Yoga)Shruti
• Upanishads (108) Shruti

• Smritis
• Epics (2) (Karma, Bhakti and Jnana Yoga in Bhagwad gita)
• Puranas (18)

Bhagyashree Sawant (Bugz)

• Every part of the statue of patanjali represents complex meanings.
• Statue of the sage patanjali, one sees three and a half coils under the navel. These represent the
pranava AUM, a mystical symbol that transmits the concept of god as creator, orchestrator and
destroyer as well as omnipresent, omnipotent and omniscient.
• Aum is composed of three syllables: a, u, and m and by a half crescent and a dot at the top. The three
complete coils represent the syllables and the half coil, the half moon. They also represent the three
gunas (qualities) of prakrti, called sattva, rajas and tamas (purity, vibration and inertia).
• The three coils also signify that patanjali is the teacher of yoga, grammar and ayurvedic medicine. The
half coil indicates the attainment of the state of kaivalya (eternal emancipation).
• The conch in the left hand signifies the state of alertness, of attentiveness and readiness to face the
inevitable obstacles in the practice of yoga. It is also a symbol of jnana (consciousness).
• The disc in the right hand represents the destruction of ignorance with supreme effort and is a symbol
of protection.
• The hood made up of cobra heads atop the figure of patanjali represents security and protection
provided by adisesa, the king of serpents of whom patanjali is a reincarnation; it means that patanjali
protects and watches over every practitioner of yoga.
• Patanjali is depicted as half man and half serpent.
• The human form signifies individuality of man gifted with the intelligence to reach his goals through his
own efforts. The lower part which resembles a snake means that patanjali urges us to move like a
serpent- intensely, silently and quickly on the path of yoga- and to be a tirasamvegin, the ultimate (the
best) type of pupil.

Bhagyashree Sawant (Bugz)

Yogic Principles
• Proper relaxation
• Relax body, slow down breath, calm mind
• Proper Exercise
• Proper diet
• Positive thinking and meditation
• Sufficient sleep
• Recreation

Bhagyashree Sawant (Bugz)

Guru (one who destroys darkness)
• Guru must be (SBVKNTBD)
• Srotriya (Knows vedas)
• Brahmanistha
• Vinamrata
• Karuna
• Nishkamabhav
• Tyag
• Bhakti
• Dharma

• Teaching of guru shishya was found in mundakopanishad

Bhagyashree Sawant (Bugz)
History of yoga
• Pioneer – Hiranyagarbh
• Samasti Buddhi
• Virinci
• Ajanma
• Brahma, maker of universe was first among devas. He taught
brahamavidya or yoga vidya to his son Atharva

Bhagyashree Sawant (Bugz)

As per adhikaree bheeda Sanatan Yoga
• Brahmayog (Rajayog)
• Karma yog

Bhagyashree Sawant (Bugz)

Vedic Period – vedic yoga (Ved – knowledge)
• Vedas – apaurseya (non human origin) - shrutis
• Rig Veda – sacred hymns – 1028 – mantra prana and dhyan yoga
• Yajur Veda – knowledge of sacrifice
• Sama veda – knowledge of chants (shortest)
• Atharva veda – codes for everyday life

• Veda comes from word VID

• To know
• To be one with god
• To obtain salvation

Bhagyashree Sawant (Bugz)

Pre classical period – end / aim or essence of yoga
• Upanishads / Vedanta • 4 states of self
• Jiva • Waking Jagrat Tamas
• Jagat • Dreaming Swapna rajas
• Ishwara • Dreamless or deep sleep Shushupti
satva
• Sthul-bhutas and sukshma bhutas
• Super conscious Turya (mandukya
(smell, flavour etc) Upanishad)
• Earth Prithvi – odour (nose)
• Water aap – Flavour (tongue)
• Fire tejas – Form (body) • Idea of sacrifice from veda was
• Air Vayu – Touch (Skin) transformed into sacrifice of ego
• Ether akasa - Sound (ears) through self knowledge, action
(karma) and wisdom (jnana yoga)
Bhagyashree Sawant (Bugz)
Classical Period
• Yoga and its practices were not so well defined in pre classical period.
• Patanajli did it in this period with Yog sutras (between 3rd and 6th
century BC)
• Ashtanga yoga (8 limbed yoga)

• Commentaries on PYS and BG was by Vyasa

Bhagyashree Sawant (Bugz)

Post classical period
• Tantra yoga
• Cleansing practices for strengthening psycho-physiological structure of human
being making it fit to reach higher state of consciousness
• From TY , emerged Hatha Yoga

Bhagyashree Sawant (Bugz)

Modern Age of Yoga
• Swami Vivekanand
• T. Krishnamachari (Ashtanga Yoga)
• BKS Iyengar (Iyengar Yoga)
• Swami Sivananda (Sivananda yoga)
• Sri sri Ravi Shankar ji (Art of Living)
• 1893, Parliament of Religions, Chicago, USA

Bhagyashree Sawant (Bugz)

Shad Darshana (6 philosophies) (Smriti)
1. Mimansa (purva mimansa) – Sage Jaimini – investigate thoroughly
2. Vedanta (Uttar Mimansa) – Ved Vyasa / Badarayana
3. Nyaya – Gautama Rishi – rules of logic
4. Vaiseshika – Kanada – atomic theory of evolution – become free of karma by
renouncing worldly desires and attain liberation by true knowledge
5. Samkhya – Kapila – right knowledge or numbers (25 principles) –
1. Purusha and prakriti. Principle of consciousness and matter
2. 3 pramanas for aquiring knowledge – Pratyeksha, Anumana, Shabda
3. Source of pain – aadhyatmic, adhibhautic, adhidaivic
4. Only solution is right knowledge
6. Yoga – Patanjali – spoke about ashtanga yoga and yoga sutras to attain
liberation

Sankhya is theoretical yoga and

Bhagyashree yoga
Sawant (Bugz)is practical sankhya
When does statement become Yoga Sutra (Thread) Vaayu
purana
अल्पाक्षरर््
1. Alpaksharam – it should be concise. Giving lot of असद्धिग्धर््
सारवत् धवश्वतो
information in few words. Brief but comprehensive.
2. Asandighdham – without any doubt ie unambiguous

र्ुखर्् ।
or should have a singular meaning that is conveyed
3. Saraawat – should be meaningful
4. Vishvatomukham - properly applicable. Whichever
words are used. Each word or letter should have अस्तोर्र््
purpose in the literature.
5. Astobham – coherent. Sutras should be presented in
अनवद्यर्् च सभत्र:
logical way. Devoid of 'stobha' (kind of fillers in vedic
chanting) like ha hu. Should not have any letter which सभत्रधवदो धवदु: ॥
is not useful.
6. Anavadyam - irrefutable (na avadyam - that which
cannot be refuted)

Bhagyashree Sawant (Bugz)

Patanjali Yoga sutras
Patanjali’s Yoga Sutras comprise 195 aphorisms, distributed over four chapters or
sections called padas in the following way
• Samadhi Pada ( 51 sutras)
• Sadhana Pada ( 55 sutras)
• Vibhuti Pada ( 55 sutras sometimes 56)
• Kaivalya Pada ( 34 sutras)

Bhagyashree Sawant (Bugz)

Samadhi Pada
• Definition of Yoga
• Chittavrtti (Un coloring your thoughts)
• Methods of Controlling Chittavrtti
• Abhyasa Vairagya (Practice and non attachment)
• Types of concentration
• Efforts
• Concept of Eswara – purusha vishesha
• AUM or OM
• Antarayas and sahabhuvas and how to overcome them
• Chitta Prasadana (How to attain peace of mind)
• Types of Samadhi

Bhagyashree Sawant (Bugz)

Sadhana Pada
• Kriya Yoga and it’s effects
• Pancha Kleshas and how to remove them
• Drishya and Dhrashta (The philosophy of the Seer and Seen)
• Astanga Yoga and it’s benefits
• Bahiranga Yoga ( Yama, Niyama, Asana,Pranayama, Pratyahara)
1. Avidya ignorance These kleshas manifest in human Kriya Yoga (Tapa, Swadhyaya,
beings in 4 degrees: Ishwar pranidhana) followed by
2. Asmita ego
dhyan / meditation
Prasupta (dormant); tanu (weak);
3. Raga craving
vicchina (oscillating);
4. Dvesha aversion
udara (abundant)
5. Abhinivesha fear
Bhagyashree Sawant (Bugz)
Vibhuti Pada
• Antaranga Yoga (Dharana Dhyana, Samadhi)
• Union of 3 is Samyama and it’s applications – trayam ekatra samayamah
• Siddhis (Powers)
• Seperating self from ego or it will hinder yogi from reaching kaivalya

Kaivalya Pada
• Unit of isolation
• Complete isolation of self from ego
• More philosophical

Bhagyashree Sawant (Bugz)

Yoga Sutra 1 – Atha Yoganushasanam

• Whenever we see any textbook there is a starting prayer – but not in Patanjali sutra – Why?
• There is a prayer – Its there – Atha – Auspiciousness. When you say Atha – it is the prayer
(Alpaksharam)
• Atha also indicates eligibility of the candidate who is going to study – means Now / When.
To get the student ready for the study
• anuShasanam – Discipline / Rule / mandate. Anu means following rules
• So Yoganushasanam means following the rules of yoga

So now you are ready to study the rules of yoga to gain mastery of the mind

Bhagyashree Sawant (Bugz)

What is Yoga?
Yoga Sutra 2 – Yogaschittavrittinirodhaha

• Yoga is CHITTI VRITTI NIRODHAHA

• Nirodaha means restraining
• Restraining of Vritti – mental modifications
• Yoga is a technique to restrain chitta vrittis

Bhagyashree Sawant (Bugz)

What will I benefit from restraining chitta vrittis?
Yoga Sutra 3 – Tadadrastuhuswaroopevasthaanam

• If you restrain vrittis of mind, Then after restraining Drushtuhu – practitioner

– one who is restraining vrittis of mind – he will establish in one’s own
nature.
• So mind will be calm and you will see your own self.

Bhagyashree Sawant (Bugz)

What will happen if I don’t restrain vrittis?
Yoga Sutra 4 – Vritti sarupyam itaratra

• If you don’t restrain your vrittis, then you will identify yourself with
everything you think or what someone else says. (E.g. story of donkey and
people who judge the father-son differently)
• Then person gets carried away. Which means you are not using your own
intelligence and simply believing that you are the person the other people
are calling you

Bhagyashree Sawant (Bugz)

What is the nature of thoughts? Vrittis?
Yoga Sutra 5 –
Vrittayaf panchtayyaha klishta aklistaha

• Vrittis are divided into 5 groups

• They can be unpleasant or pleasant which means Same vritti can be klishta
or aklishta

Bhagyashree Sawant (Bugz)

Yoga Sutra 6 – Pramana viparyaya vikalpa
nidra smrutyaha

• Pramana – Instrument of right knowledge (Eg. Thermometer is

pramana to know the temperature)
• Viparayaya – Misconception
• Vikalpa – Verbal Delusion
• Nidra - Sleep
• Smruti - Memory
Bhagyashree Sawant (Bugz)
 Yoga Sutra 7 –
Pratyaksh anumana agamaf(ah) pramanani
• Pratyaksh - Direct perception . What I see through my senses, perception through eyes. Eyes is pramana for form and color
• This is called upalakshana
• Which means we can take other examples like… other senses – Gnyana indriyas – nose for smell, skin for feelings, tongue for taste, ears for
hearing

• Anumana – Infer – so when I see smoke I can infer there is fire. Seeing the effect – you infer the cause.

• For anumana pramana to work you need pratyaksh anubhava i.e. direct perception. Without pratyaksh experience anumana pramana does
not work

• Agama pramana means aapt vakya (statement) – which means learning from reliable sources – many things we haven’t experienced but we
will accept them with whatever knowledge we have. For eg. Taste of poison

• Vedas / scriptures are vrittis too – because pratyaksh anumana agamaha pramanani. Veda shruti comes under agama, they come under
pramana and pramana is vritti.
Bhagyashree Sawant (Bugz)
27 nov
 Yoga Sutra 8 – Viparyayo Mithya
gyanam atha droop pratishtham

• Mithya means neither true nor false

• Knowledge that is not based upon truth – superimposition – mithya –
could be positive/deliberate (worshipping a stone as god) or not deliberate
• Mistaken knowledge
• Viparyayo – misconception ; mithya – false ; jnanam – knowledge ; ata
droopa – not in form of ; pratishtham - reality

Bhagyashree Sawant (Bugz)

Yoga Sutra 9 – Shabd dnyananupaati
vastushunyo vikalpaha

• While using some words, something comes up in your mind (like a visual of
the shabd).
• Vikalpa is something that we imagine or visualise but does not happen in
reality. Political leaders promise statements.
• Knowledge that has arrived from words but is not applicable practically or in
reality. But you have still imagined.
• Could be positive or negative (klishta or aklishta)
• With some imagination, you will feel elevated and sometimes depressed.

Bhagyashree Sawant (Bugz)

Yoga Sutra 10 – Abhaav
pratyayalambana vrittirnidra
• Patanjali maharshi highlights that Nidra is also vrutti
• Abhaav means absence ; Pratyaya means content ; Lambana
means support
• When you are in deep sleep, we know nothing – no suffering / no
feeling at all – so you don’t know anything but you do feel you
slept well.
• So nidra is vrutti

Bhagyashree Sawant (Bugz)

Yoga Sutra 11 –
Anubhoota vishaya asampramoshasmritihi

• Anubhoot vishaya – whatever you have experienced –

Asampramosha – but not forgotten - that is called Smriti
• Perceived objects not forgotten and comes back to consciousness
when required is memory

Bhagyashree Sawant (Bugz)

How to do nirodha?
Yoga Sutra 12 –
Abhyasvairagyabhyaam tannirodhaha
• Connecting to sutra 2, chitti vritti nirodhaha
• Those chitta vrittis can be restrained by practice and dispassion or detachment
• Abhyasa – practice to reach one’s own goal / efforts taken to reach goal
• Vairagya – dispassion i.e. In the process of reaching my goal, if something is not
useful to reach my goal then I will indulge in vairagya. No attachment towards the
distractions. Look at things as they are without invoking yourself. It is not bad or
wrong coz it is not right for you. Dwesha should not come out of it. Dislike towards
it. There should be simply dispassion. Neither love nor hate and accept things as
they are. Developing objectivity towards object.

Bhagyashree Sawant (Bugz)

TYPES OF YOGA
1. Jnana Yoga
2. Bhakti Yoga
3. Karma Yoga
4. Raja Yoga
5. Hatha yoga
6. Mantra (protecting mind) Yoga – through sound om
is mahamantra
Bhagyashree Sawant (Bugz)
Jnana Yoga (Path of Knowledge) –
needs will and intellect
• Shows path of self realization
• Practice of discrimination between self and non-self
• Most difficult path through contemplation and meditation
• Qualifications for Jnana yogi(Sadhna Chatusthaya)
• Viveka – ability to differentiate between real and unreal
• Vairagya – non attachment to fruits of actions
• Shatsampati – Shama, Dama, Uparati, Titiksha, Shraddha, Samadhan
• Mumukshutva – yearning for freedom from bondages due to avidya
• Stages of practice – Sravana (listening), Manana(reflection),
Nidhidhyasana(repeated meditation)

Bhagyashree Sawant (Bugz)

Bhakti Yoga – Sutra no. 24,25,26 – Chapter 1-discusses concept of god
• Unconditional and intense love for god
• Easiest path of yoga
• Forms of bhakti as per Bhagwad gita (Navavidha bhakti)
• Shravanam kirtanam vishnoho smaranam paadsevanam ; Archanam
vandanam daasyam sakhyam atmanivedanam
• Shravanam – listening to chants
• Keertanam – chanting his glories
• Smaranam – remembering the lord
• Paadsevanam – serving people/beings in name of god
• Archanam – worshipping the lord
• Vandanam – saluting the lord
• Daasyam – servant of lord
• Sakhyam – friendship with lord
• Aatma nivedan – total surrender to lord
• Qualities of Bhakta – Arta distressed/ Jinyasu curious/ Arthartee desires
wealth/ Jnani searching knowledge
Bhagyashree Sawant (Bugz)
Karma Yoga (yogastah kuru karmani 2.48)
• Union through Action
• Path chosen by those who are outgoing / action oriented
• Shukla karma - auspicious
• Vikarma or krishna karma – inauspicious
• Mixture of 2
• Performance of an action without accumulating samskaras / only
unmotivated actions do not generate samskaras.
• Choice for us is between what sort of actions to perform & with what
attitude.

Bhagyashree Sawant (Bugz)

Stithaprajna
one who has knowledge of reality
Characteristics
• Man who gives up all desires and finds satisfaction in self alone
• One who is not saddened by miseries and not too happy by good
things
• One who is able to withdraw his senses from sensory objects

Bhagyashree Sawant (Bugz)

Raja Yoga (for will-powered people)
• Kingly yoga
• Mind oriented
• Raja yoga or Ashtanga yoga – restraining of mental modifications of
mind
• Begins with Yama and Niyama
• Chief practice is meditation

Bhagyashree Sawant (Bugz)

Hatha Yoga
• Comes from Tantra yoga
• Physically oriented
• Begins with purification practices

• In hatha yoga with union of ida and pingala, kundalini is awakened

and it moves from sushumna to sahasrara. There it unites with
brahman randhra (hole of brahman) and stays forever in world of
bliss. This is the union of atma and parmatma and with this the
practitioner is enlightened.

Bhagyashree Sawant (Bugz)

Schools of yoga
• Which yoga to do depends on needs, profession, personality, nature
of the student

• Person wants to do something – active – karma yoga

• Optimistic person – always believer – bhakti yoga
• Does not like to work person – manager kind of person – who like to
manage – Gnyan Yoga as they apply knowledge and get work done
smartly
• Visionaries and great leaders – Raj Yoga

Bhagyashree Sawant (Bugz)

Main schools
• Ashtanga yoga of Patanjali
• Hatha yoga for common man – more for physical needs to be catered.

Bhagyashree Sawant (Bugz)

Ashtanga Yoga of Maharshi Patanjali / Raj Yoga
• Why half form of snake and human of Patanjali?
• The three and a half coils represent the triguna (satva, rajas and tamas) and the gunatita, the
transcended state that lies beyond the influence of the gunas. Patanjali uses the three weapons, a
conch, a disc and a sword to restrain the Citt Vrttis, the movement of consciousness, remove the
obstacles and eradicate the afflictions.

• Patanjali’s Yoga Sutra consists of an eight-fold path called Ashtanga, which literally means
“Eight limbs” which act as guidelines on how to live a meaningful and purposeful life

• Ultimate anga is samadhi and ultimate aim is kaivalya

• 196 sutras

• Prayer – yogen chittasya

• I bow down with folded hands and offer salutations to Maharshi Patanjali who has presented to
remove impurities of body through ayurveda, speech and also impurities of the mind through
yoga.
Bhagyashree Sawant (Bugz)
Limbs of Ashtanga yoga – Sadhna Pada 2.29
• 8 limbs
1. Yama
2. Niyama
3. Asana Bahiranga Yoga / external Yoga
4. Pranayama
5. Pratyahara
6. Dharana
7. Dhyana
Antaranga Yoga / Internal Yoga
8. Samadhi
• Pratyahara is a bridge between Antaranga and Bahiranga yoga
• Leads to Viveka Khyati (englihtened discrimination) which leads to kaivalya
( liberation from cycle of birth and death)
Bhagyashree Sawant (Bugz)
 8 limbs/ Ashtanga
1. Yama: Universal morality; how to be in the society; ahimsa,satya, astey, brhamacharya aparigraha yamah 2.30

2. Niyama: Personal observances; shaucha, santosa, tapas, swadhyaya ishwarpranidhanani niyamah 2.32

3. Asanas: Body Postures; Sthiram Sukham Asanam 2.46

4. Pranayam: Mastery over breath; tasmin sati shwas prashwasayo gativicchedah pranayamah. 2.49

5. Pratyahara: Control of the senses; sva viṣayā samprayoge cittasvarūpānukāra ivendriyāṇāṁ pratyāhāraḥ 2.54

6. Dharana: Concentration putting efforts on single point; deśabandhaścittasya dhāraṇā ||3.1

7. Dhyana: concentration for long time without interruption, Meditation on the Divine; tatra pratyaik-tanta
dhyānam ||3.2 Then Meditation occurs

8. Samadhi: Uninterrupted mediation – form disappears - Union with the Divine. Tadeva arthamātra nirbhāsaṁ
svarūpwaśūnyam iva samādhiḥ. When the object of meditation engulfs the meditator, appearing as the subject,
self-awareness is lost. This is samadhi.
Bhagyashree Sawant (Bugz)
 Ashtanga yoga (First 2 limbs)
Suggestions as to how we should deal with people around us and our attitude toward
ourselves

Yama Niyama
Practices that relate best to what we Refers to self-restraints or personal
know as the Golden Rule “Do unto ethics
others as you would have them do unto 1. Saucha (cleanliness),
you”.
2. Santosa (contentment),
1. Ahimsa (non-violence),
3. Tapas (effort to reach our goal),
2. Satya (truthfulness),
4. Svadhaya (study of the sacred
3. Asteya (non-stealing), scriptures and of one’s self),
4. Brahmacharya (continence), 5. Isvara Pranidhana (surrender to
5. Apagriha (Do not want for God).
something that Is not yours).
Bhagyashree Sawant (Bugz)
 Viva: Talking about Yama Niyama
• We should know when to follow ahimsa and when not to – don’t harm others but don’t allow others to be
harm you too.
• Krishna explained arjuna that he was supposed to do his dharma as a soldier to fight the war. Another Eg:
Doctor’s job
• Speak the truth but it should be pleasing (priyam). If the truth is not pleasant (apriyam), avoid speaking the
truth. That doesn’t mean you should lie either.
• Don’t do for others what you don’t want for yourself. So don’t steal if you don’t want your stuff to be stolen
• Brahmachari: lord sri krishna: one who has focussed his mind on Ishwara
• Not to be greedy is aparigraha – differentiate between comfort and luxury. Comfort is need and luxury is
greed.

Niyama
• Develop satisfaction even if you have desire for things .. Accept what you get and be satisfied.
• Tapas – putting the proper efforts to reach our goal
• Swadhyaya – studying our own self – to know about my self
• Whatever I do, I will offer it to ishwara. Something is good – its by ishwara – if bad then its coz ishwara wants
to show me something Bhagyashree Sawant (Bugz)
Asanas
• Sthira sukham asanam; prayatna shaitilya Ananta samapattibhyam;
tato dvandvanabhigataha
• Are you comfortable in the asana or not
• When you are comfortably maintaining asana, you have mastered the
asanas.

Pranayama
• tasmin on this sati being accomplished svasa inhalation prasvasayoh exhalation
gati movement, motion, vicchedah stoppage, interruption
pranayamah (prana = breath, vital force; ay amah = ascension, extension and
expansion or length, breadth and circumference)
Pranayama: When you practice pranayama you get yogyata to practice dharna

Bhagyashree Sawant (Bugz)

Pratyahara
• sva viṣayā samprayoge cittasvarūpā nukāra ivendriyāṇāṁ pratyāhāraḥ 2.54
• pratyahara is the withdrawal of senses from their respective objects’
• When the indriyas , the mental organs of sense and action, cease to be engaged
in their corresponding outer manifestations and turn towards the field of
consciousness from which they arose, that is the fifth stage, called pratyahara .

Ways to do it:
• bringing attention towards breath - without trying to control it
• concentrate on ajna chakra
• Karma pratyahara – doing right action or work
• Karma yoga - surrender of every action to the divine and performing it as an act of service
• This leads to withdrawal of mind – mano pratyahara
Bhagyashree Sawant (Bugz)
Dharana
12 seconds uninterrupted – dharana
2 mins 24 sec uninterrupted – dhyaan
multiply by 12 we enter first stage of samadhi

• You are free to chose on what to concentrate but the attributes will be
manifested in you
• And continuous dharana leads to meditation dhyana
• You cant go into dhyana without dharana
• So dharana is a step for dhyana

• In dharana – subject , object and process is imp

• I am the subject – lord shiva is the object and chanting the mantra will
become the process

• And when dharana and dhyan happens – it leads to samadhi when subject
object and process all culminates into 1.
Bhagyashree Sawant (Bugz)
Role of yoga in personality development
• Overt: External behavior that is seen by others
• Covert: Internal behavior that goes on in individual’s mind
Yoga helps you to enjoy every aspect of our life.
A practitioner of Yoga, one learns to live at higher states of
consciousness through culturing of mind

Bhagyashree Sawant (Bugz)

Purusharthas –right way of living – purusha
Artha chatustaya
• Dharma – righteousness
• Artha – wealth or material means / security
• Kama – satisfaction or sensual desire
• Moksha – freedom or spiritual liberation

Bhagyashree Sawant (Bugz)

Tri gunas (qualities of chitta) – Sankhya philosophy
• all matter in the
universe arises from
the fundamental
substrate called
Prakriti
• Prakriti has trigunas
• patterns of the
interplay of
the gunas can
define the essential
qualities of
someone or
something
Bhagyashree Sawant (Bugz)
• In Atharvaveda, BG and sankhya
• Satva (White) – gratitude, wisdom, kindness, sense of responsibility, fairness,
etc. People who have this guna, they would be very relaxed, calm, quiet and
peaceful. They would do actions without tension/anxiety. Always willing to
help others. E.g. Vibhishan. Moving towards satva is important.

• Rajas / Rajo (red)– intelligent but manipulative and selfish. Activity oriented.
Person with hyper tension, imp to practice meditative asanas or cooling
pranayama. They will do exercises by themselves also unlike tamasic person.
E.g. Ravan. They trick people or speak lies

• Tamas / Tamo (black)– has ego and negativity and cannot discriminate
between right and wrong. A very lazy person, lethargic attitude and
hypertension, make him practice asanas and suryanamaskar. Cannot assign
this person for a week to do something by himself. He will not do it and say
has no effect. So we have to make him do it in front of you. E.g. Kumbhakaran.
Someone who procrastinates
Bhagyashree Sawant (Bugz)
28 nov & 5 dec
• Satva & Tamas don’t get along with each other. If tamas is not active,
you will not get sleep. So all three gunas are there in a person. The
predominant guna defines a nature of person. There is no good or
bad guna.

• Ultimate Goal is Tada drustuh swaroope prasthanam which is possible

with these gunas.

• When we give asanas, understanding state of gunas or their nature is

also important instead of giving a copy paste template

• People are not ravan vibhishan but these are qualities within a
person.

Bhagyashree Sawant (Bugz)

• To reduce tamas avoid tamasic foods, oversleeping, overeating, inactivity,
passivity and fearful situations. Tamasic foods include heavy meats and
foods that are spoiled, chemically treated, processed or refined.

• To reduce rajas avoid rajasic foods, over-exercising, overwork, loud music,

excessive thinking and consuming excessive material goods. Rajasic foods
include fried foods, spicy foods, and stimulants.

• To increase sattva reduce both rajas and tamas, eat sattvic foods and enjoy
activities and environments that produce joy and positive thoughts. Sattvic
foods include whole grains and legumes and fresh fruits and vegetables
that grow above the ground. All of the yogic practices were developed to
create sattva in the mind and body. Thus, practicing yoga and leading a
yogic lifestyle strongly cultivates sattva.

While the yogi’s goal is to cultivate sattva, his or her ultimate goal is to
transcend their misidentification of the self with the gunas and to be
unattached to both the good and the bad, the positive and negative
qualities of all life.
Bhagyashree Sawant (Bugz)
Chitta bhoomi 5 states
• Kshipta (disturbed) rajas dominated
• Mudha (dull) tamas dominated
• Vikshipta (distracted) rajas but with slight sattva
• Ekagra (One-pointed) satva: yoga begins here
• Nirodhah (mastered) all gunas arrested

Bhagyashree Sawant (Bugz)

2. Antahkarana Chatustaya
(Inner Instrument Combination of 4)
• Antahkarana (mind) Chatustaya (4 types of mind)
• 4 aspects of mind: CHITTA BUDDHI MANAS AHAMKAR
Memory Intellect Mind Ego (Atman)
• We can process different information, define right and wrong, we get hurt when
somebody says wrong and we can memorise so many things.
• Upanishads have tried to understand mind in this 4 dimensions.
• All thoughts that enter this mind, they are vrittis and working on these thoughts
is ultimate aim of yoga.
• In Sankhya philosophy, only buddhi ahamkara and manas are mind aspects. In
PYS, there is no mention of buddhi

Bhagyashree Sawant (Bugz)

Tri doshas
Mahabhuta Properties Sense organ Association

Akash Empty area of cosmos, frictionless, Ear

sound

Vayu Light, subtle, touch Skin

Agni Energy, transformation, warmth, Eyes

vision

Jala Fluidity, motion, taste Tongue

Prithvi Solidity, grounding forces, smell. Nose

Bhagyashree Sawant (Bugz)

• Vaat – akash and vayu – body movements take place without any obstructions.
• bodies are light, thin bones, dry skin and hair – move and speak quickly
• If Imbalance-> lose wght, constipated, weakness, difficulty focusing, sleep trouble

• Pitta - tejas and aap – It brings about transformation, acts as the heat energy,
digests food at gross and cellular levels. It imparts warmth, vision and colour to
the body.
• hot, sharp and penetrating, oily – oily skin, shar features, moderate weight, focused people,
energetic
• Imbalance-> diarrhea, infection, skin rashes, resentment, jealousy

• Kapha – aap and Prithvi – Kapha force makes the body stable, the structures well
held with muscle, tendons, ligaments and fats. It also forms the protective
coverings and fluid shock absorber for joints, brain (CSF) and spinal cord.
• cool, moist, stable, heavy – dense, heavy bones, supple skin, low metabolism, handle stress
well
• Imbalance->gain wght, weak lungs, depression, lethargy
Bhagyashree Sawant (Bugz)
 Tridoshas (function our bodies on the physical and emotional level.)

• When these are in balance, health Is good or leads to imbalance.

(samadosha)
• Samadosha can be maintained through yoga. Sama-agni for digestive
fire. Sama-dhatu – important tissues

Bhagyashree Sawant (Bugz)

• Vata is the subtle energy associated with movement — composed of Space and Air. It
governs breathing, blinking, muscle and tissue movement, pulsation of the heart, and all
movements in the cytoplasm and cell membranes. In balance, vata promotes creativity
and flexibility. Out of balance, vata produces fear and anxiety.

• Pitta expresses as the body’s metabolic system — made up of Fire and Water. It governs
digestion, absorption, assimilation, nutrition, metabolism and body temperature. In
balance, pitta promotes understanding and intelligence. Out of balance, pitta arouses
anger, hatred and jealousy.

• Kapha is the energy that forms the body’s structure — bones, muscles, tendons — and
provides the “glue” that holds the cells together, formed from Earth and Water. Kapha
supplies the water for all bodily parts and systems. It lubricates joints, moisturizes the
skin, and maintains immunity. In balance, kapha is expressed as love, calmness and
forgiveness. Out of balance, it leads to attachment, greed and envy.

Bhagyashree Sawant (Bugz)

• Anandmaya kosha – seat of individuality and free will

Bhagyashree Sawant (Bugz)

Bhagyashree Sawant (Bugz)
 Panchkosha – basic crux of therapy (Taittriya
Upanishad, BG and Tattvabodha)
• Panch means five and kosh is layer
• Annamaya kosha – anatomy /food body – can practice asanas
or modify diet. Kriya asana and pranayama

• Pranamaya kosha – responsible for physiological and mental

functions. Life force is prana – a bridge between body and
mind. Respiration, digestions etc at level of system organs
tissues etc are pranamaya kosha. Happening through effect of
prana. Pranayama for this

• Manomaya Kosha – thinking, feelings and emotions –

Pratyahar and pranayama can be done i.e. working on our
thoughts to fight diseases or conditions.
• Manas, Ahamkar and lower buddhi
• E.g. Alcoholic – person cant stop just by saying. Have to work on mindset of person consuming
alcohol. Cravings, triggers etc. when we understand that, slowly that person can manage to
control thoughts that is leading him to drink.
Bhagyashree Sawant (Bugz)
• Vidnyanamay Kosha – Higher level thinking and intuition. Aspect of our mindset like
buddhi that helps identify right and wrong is attribute of V kosha. Dhyaan

• Anandmaya kosha –Innermost layer is considered to be most proximate to our

consciousness and hence has qualities of consciousness. Samadhi

• Understanding these aspects are important.

• For eg. Cancer patient who is determined he will not survive but another who is
determined to survive and manifests the future. The one who has lost hope loses life
but the confident one is the one who survives.

Bhagyashree Sawant (Bugz)

Panchkosha
• In modern science, we have hierarchy of systems – organisma and below
that different systems – different organs.
• Similarly in yoga – we have panchkosha. Every individual is made of up of
these different layers.
• It comes from taittiriya Upanishad
• Physical structure or sthul shareer of individual is annamaya kosha – is
maintained by the food we eat. How do we manage issues with this :
Asanas (SN, shuddhi kriyas) or Ahar Vihar
• Subtle body is call sukshma shareer – Pranamaya kosha – influenced by
prana – vital force that is active throughout. Responsible for digestion,
hormones and such. Pranayama practices

Bhagyashree Sawant (Bugz)

• Manomaya kosha – made of thoughts that enter the mind. They have great
influence on our health. Pratyahar helps this kosha to distract from
addictions and such
• Vidnyanamaya kosha – vishesh gnyan – we have buddhi in our chitta to
differentiate between right and wrong. Dhyan / concentration practices
that help in restoring health
• Anandmaya kosha – very close to consciousness – this is linga sharir. Any
problem at this level – medicines are not effective

• Yoga vaisistha talks about aadi and vyadi

• Panchkosha hels to identify problem not on face value

Bhagyashree Sawant (Bugz)

Tri sharira
• Sthul shariram – Gross Body
• Asti – body is existing already as foetus in mother’s womb
• Jayate – body is born

• Sukshma shariram – Subtle body – 17 components – Sapt dasha

• Panch Gnyanindriyas(ability to listen, hear etc)
• Panch Karma indriyas
• Panch Pranas
• Manas
• Buddhi

• Karana shariram – Causal body

Bhagyashree Sawant (Bugz)
Panch Pranas Minor (Upa pranas)
PAUSV NKKDD
• Prana (breathing) flow of enery Brings balance in the bodies by
• Apana (Excretion) releasing bloackages
• Udana (sensory organs) • Naaga – release of gas from prana
and apana (burping vomit hiccups)
• Samana (digestion)
• Kurma - eyes and blinking,
• Vyana (circulation of food, water, moisturization of eyes
oxygen, emotions and thoughts)
• Krikaraka/ krikal - hunger, thirst,
sneezing, coughing
• Devadatta - sleep and yawning
• Dhananjaya - after death decay
Bhagyashree Sawant (Bugz)
Dhaatus – 7
1. Ras ( Fluids )
2. Rakta ( Blood )
3. Mansa (Muscle tissue)
4. Med (Adipose tissue stores energy in
for of fat)
5. Asthi (Bones)
6. Majja (Bone marrow)
7. Shukra (Generative tissue)

Bhagyashree Sawant (Bugz)

Mala
• Purish (faeces)
• Mutra (Urine)
• Sweda (Sweat)

• Shuddhikriya for elimintating toxins

• Eg constipated person. Excretion is also imp. If it does not happen
that leads to disease.

Bhagyashree Sawant (Bugz)

Hatha Yoga (Yogi Swatmarama)
• Preparatory process so that body can sustain high levels of energy
• Word comes from 2 beej mantras – Ha & Tha. Trying to make us understand how to
live our life.
• The word ha means sun (Prana), ta means moon (mental)
• Hatha means the Yoga to bring balance between the sun and the moon or the
Pingala and Ida (Popular naadi – originate from perinium)

• In Hindi, Hatha also means with force – so some call it Power Yoga.
• Ashtanga=Vinyasa=Iyengar = basic parent is Hatha Yoga
• Most HY practices begin with shodhana kriyas / purificatory practices and then
asanas, pranayama, mudra and bandhas for a disease free body
Bhagyashree Sawant (Bugz)
Hakara keertitah suryasa, Thakara Chandra uchyate,
surya chandramasuyoga hath yogo nigadyatey
• Hatha yoga balances pranic energy – HA and the mansik energy – tha
• Corner stone principle – conserving energy
• Dissipation of energy is discouraged
• HY adopts middle path – neither fasting nor over eating/neither
indulgence nor deprivation

Bhagyashree Sawant (Bugz)

Major texts
• Hatha Pradipika – Swami Svatmarama – 15 century

• Gheranda Samhita – gheranda to chandrakapali – 17 century

• Hatha ratnawali – Srinivasa yoga (ashtakarmas, 84 asanas, panda and

brahmanda) (1625 and 1695 ad)

• Siva Samhita – dialogue between shiva and Parvati – philosophical

points of view on asanas, dhyan meditation, 4 paths of yoga etc
Bhagyashree Sawant (Bugz)
Hatha Yoga – Classical Chaturanga Yoga – 4 limbs yoga –
Unique form of HY in Pradipika
• 1st basic text is Pradipika - self • Chapter 1: Asanas, mitahara, badhak
illuminating, that which and sadhak tattva, 10 yama 10
niyamas.
illuminates (Sun)
• Chapter 2: Shatkarma and 10
• 15th century Swami Swatmarama pranayama / 8 Hatha yoga siddhi
lakshane 8 signs of perfection of hatha
yoga

• Chapter 3: Mudras-10 mudras and

• 409 shlokas/ versus bandhas, Kundalini awakening

• Aim Hatha yoga is only a • Chapter 4: Nadanusandhana:

preparation for raja yoga exploration into nada, stages,
shambhavi mudra, samadhi, prana and
mind
Bhagyashree Sawant (Bugz)
Chapter 1:
15 Asanas in HYP (Important are highlighted)
• Meditative – Siddhasana(BEST) , padmasana , swastikasana

• Sitting - Simhasana , veerasana , matsendrasana , gaumukhasana , bhadrasana , mayurasana ,

kukutasana , koormasana , paschimotanasana

• Supine - uttankoormasana , shavasana , matsyasana

• Prone – dhanurasana

Bhagyashree Sawant (Bugz)

Asanas Physical Exercises
• para sympathetic nervous system - • Sympathetic nervous system
creating general state of relaxation stimulated – fight/flight mode
• Blood circulation remains even • Unequal distribution of blood
more or less
• Brings strength and stamina
• Increase in tone of muscles
• More chances of injury
• Less chances of injury
• Violent movements leads to
• Muscle fatigue counteracted with
breathing and relaxation
fatigue
• Muscles of practitioner are soft and • Muscles of practitioner are hard
firm to touch

Bhagyashree Sawant (Bugz)

Mitahar (Yogic Diet)
• Light 3 4 th stomach to be filled with food
• Ghee, milk products, sweet food
सुस्निग्धमधुराहारश् चतुर्ाां शस्नििस्नजितः ।"
• Mindfulness eating prana rich भुज्यते स्नशिसम्प्रीत्यै स्नमताहारः स उच्यते
• Kalabhojan ॥६०॥
• Enteric nervous system balance
• Intermittent fasting is a powerful tool in reversing insulin resistance

Science says You are what you eat

Ayurveda says You are what you digest

Bhagyashree Sawant (Bugz)

6 factors for progress in Yoga (Sadhak Tatva)
That helps us in achieving success. JUSTND

• Utsaham (enthusiasm) to start journey of yoga and continue

• Sahasam (bravery) to have faith in guru and follow them step by step
• Dhairyam (patience) while learning
• Tattvajnanam (Discrimination) – ability to identify between right and wrong
• Nischayam (Unshakeable faith) – to achieve our goal
• Janasanga Parityagam (Avoiding company of people) mindful spending of
time with people who can help you progress
Bhagyashree Sawant (Bugz)
Six obstacles in Yoga (Badhak Tattva) APPNJL

• Atiahara over eating

• Prayasa over exertion

• Prajalpa talkativeness

• Niyamgraha over adherance to rules and regulations

• Janasangha company of common people

• Laulyam / Cancalatvam instability

Bhagyashree Sawant (Bugz)
10 Yamas of Hatha Yoga (ASABKD-JMS)
Ahimsā satyamasteyam brahmacharyam kshamā dhrtihi
dayārjavam mitāhārah śaucham chaiva yamā daśhah

Ahimsâ - non injuring

Satya - Truth
Asteya - Non stealing
Brahmacharya - Continence
Kshama - Forgiveness
Dhriti - Endurance
Daya - Compassion
Javam - Straightness
Mitahar - Sparing diet
Saucha - Cleanliness
Bhagyashree Sawant (Bugz)
10 Niyamas of Hatha Yoga
Tapah santosha āstikyam dānam-īśvarapūjanam
siddhāntavākyaśravanam hrīmatī cha japo hutam
niyamā daśha samproktā yogaśāstraviśāradai

self-discipline, contentment, faith, charity, respect |

Source Study, Moderation, Prudence, Learning Texts and Sacrifice, |
are the 10 Niyamas recognized by the Yoga scripture scholars. ||18||

Bhagyashree Sawant (Bugz)

Gheranda Samhita – taught by gheranda to
chandrakapali
• Starts with shat kriyas
• Also called Saptanga yoga / Ghatasta Yoga / Ghata suddhi (Ghata – body)
• Seven angas ( of practices )
• Kriyas(Purification of body- sodhana) ;
• Asanas (for strengthening the body-dridhata) ;
• Mudras (for bringing steadiness to the body-sthairyam) ;
• Pratyhara (for calming and composing body – dhairyam) ;
• Pranayama (for lightness of body – laghavam) ;
• Dhyana (for direct perception – pratyaksha) ;
• Samadhi (isolation – nirlipta)

Shodhanam dridhtaschaiva sthairya dhairya cha laghavam

Prtyaksham cha nirliptascha ghatasya saptsadhanam
Bhagyashree Sawant (Bugz)
Gheranda Samhita
• 17th century
• Dialogue between teacher and student gherand and chandakapali
• Emerged in Bengal (many terms are different)

• 450 verses in Gheranda Samhita and Hath yoga pradipika has 409
• Saptang Yoga in Gheranda Samhita as against 4 step approach of Hath
Yoga pradipika

Bhagyashree Sawant (Bugz)

 Hatha Yoga (Saptanga Yoga- Gheranda samhita)
It incorporates seven Chapters, each dealing with one distinguished set of techniques (sapta saadhanam)
and an established goal.

S Chapter 1: Shodanam (Purification) by Kriyas or Shatkarma. Jal Neti / Sutra Neti (6)

D Chapter 2: Dridhata ( Strength and Firmness) by Asana. (32)

S Chapter 3: Sthairyam (Stability/steadiness) by Mudra and Bandha. (25)

D Chapter 4: Dhairya ( Perseverance/ Patience) by Pratyahara. (5)

L Chapter 5: Laghvam ( Lightness) by Pranayama. (8) Shodhanam dridhtaschaiva sthairya

dhairya cha laghavam
P Chapter 6: Pratyaksha ( Higher Perception/Insight) by Dhyana. Prtyaksham cha nirliptascha ghatasya
saptsadhanam
N Chapter 7: Nirlipta ( Isolation / Liberation ) by Samadhi.

Bhagyashree Sawant (Bugz)

Shatkarma / kriya (chp.2 HYP and chp. 1 GS)
removing waste materials from our internal organs
1. Dhauti – cleansing of digestive tract upto stomach (DR CALMS)
• Removes mucus from stomach; Cures cough, asthma, enlargement of spleen, leprosy;
improves digestive and respiratory system.
• Vaman dhauti , danda dhauti and vastra dhauti
• X: stomach or intestinal ulcers, hernia, heart disease and high blood pressure

2. Basti – cleansing of colon (enema)

• Cures colic, enlarged spleen, bowel irregularity, gastric, joint problem,
• Jala Basti and sthal basti

3. Neti – cleansing of nasal passage (MSS CRAB)

• Removes mucus and pollutants from nasal passage and sinus. Respiratory tract diseases.
Nasal dryness. Snoring, removes cold, helps in asthma, bronchitis
• Sutra Neti and Jal Neti
Bhagyashree Sawant (Bugz)
• X: Nose infection / chronic bleeding of nose / burning or irritation of nose
 Dhauti / Kunjal / Gajakarni kriya (like elephant)
cleansing of digestive tract upto stomach
• Root word – dho – washing
• To be done only early morning
• Types of Hrid dhauti (washing organs related to heart )
• Vamana – previous night light dinner. Drinking 1-2 ltrs lukewarm saline water continuously without
breaks. Water is upto throat. Bend forward. Use second and third finger and put till end of tongue.
leads to vomit. Repeat till water does not come out. Clears till stomach. 15 mins later Only eat yellow
moong dal khichdi with ghee
• Danda –means stick. removes phlegm and bile from deep down of throat (esophagus). It cures all heart-
related problems. Insert core of a banana tree stem or turmeric root into the throat and let it reach
below the throat. Now slowly pull it out. It comes out with mucus, phlegm from the esophagus.
• Vastra – cloth is swallowed through the mouth to wash upper stomach region. Removes extra mucus
from food pipe

• Benefits: Removes mucus from stomach; Cures cough, asthma, enlargement of spleen,
leprosy; improves digestive and respiratory system, improves frontal brain efficiency,
balances tri-dosha, removes hyper acidity
• Contra-indications: stomach or intestinal ulcers, hernia, heart disease and high blood
pressure, ab surgery, menstruating, pregnant women
• Can be done once / twice a week. Performed on (Bugz)
Bhagyashree Sawant empty stomach
 Jal Neti Technique
• Lukewarm water and add salt to it (preferably crystal salt or powder salt). Fill water to 3/4th pot. And
when you add salt it should be tear salty.
• Sit in squat position (ideal) OR standing and bend body with slight knee or straight knee and then tilt
face
• In sitting position. Keep palm below nose, exhale for 2 -3 rounds. You will realise which side the flow is
more and start from that side. (can also do kapalbhati and bhastrika for opening nose blocks for 2-3
rounds)
• Hold pot from bottom. Tilt head to one side. Open mouth and breath through mouth. Insert it in your
nose and water will flow from other nose.
• Remember to breathe using your mouth. 1 pot for one side
• After you are done, don’t lift your head, drop head down and refill water and use it for other nostril.
Do not lift your head up coz water in nasal column will drop down easily.
• In that dropped down head position do kapalbhati closing one side of nose and then repeat the same
to other nose so that all water comes down and then both nostril kapalbhati. Mucus will come out as
well. Same in standing position – bending body, head down and kapalbhati process.
• Should feel lighter in forehead area and nasal areas.if you feel heaby repeat kapalbhati. After
kapalbhati go to Shashank asana for 1 – 2 minutes to remove any water in sinus area and then repeat
kapalbhati if that happens
Bhagyashree Sawant (Bugz)
 Sutra neti
• Rubber catheter. One end is pointed tip and other end is bit thick.
• Nails should be clean and cut. You can stand or sit or any comfortable position.
• Lift head up and insert tip in one nose and take it out using other hand’s thumb and
index fingers through mouth from throat and rub smoothly for 2-3 rounds giving
gentle massage from nose to pharynx area and then remove thread from mouth very
slowly and gently. Should happen smoothly as these areas are very sensitive.
• If there is nasal septum, it will bleed and wont enter in. you should stop this practice.
• Should be repeated in both nostrils
• After jal neti, blockages are cleared and then sutra neti becomes easier but in Hatha
yoga Sutra neti is first and then Jal neti.

Bhagyashree Sawant (Bugz)

4. Trataka – cleansing and strengthening of eyes brought about by gazing without
blinking
• Removes eye diseases and sloth
• Antar trataka and bahya trataka

5. Nauli – massaging of the abdomen (DALMR)

• Tones ab muscles, eases menstrual problems. Reproductive system, purifies liver, increases
apetite and digestion
• Vama (left), Madhya, dakshina (right), nauli chalana(rotation)
• X: Abdomen pain or discomfort, heart disease, hypertension, hernia, high bp, constipation,
post surgery, pregnant women.

6. Kapal Bhati - purification of frontal lobes of brain and lungs (BLNDR)

• Works on kapha dosha, strengthens liver, good for bp, weight loss, digestive and respiratory
tract, clears nadis
• GS – Vata karma, Vyut karma and sheeta karma
• When inhalation and exhalation, both are done forcefully – its called bhastrika

Bhagyashree Sawant (Bugz)

Kapal Bhati – shining forehead
cleanses frontal sinuses
• On empty stomach
• Types
• Vatkarma : similar to bhastrika but exhalation is active and inhalation is passive
• Vyutkarma: similar to jal neti, sniffing water through nostrils and then spitting
• Sheetkarma: water is taken through mouth and expelled through nose.
• Benefits: improves digestion, strengthens liver and kidneys, improves blood
circulation, clears nadis, calms mind, useful for diabetic patients.
• Contra-indications: hernia, slip disc, abdominal surgery, pregnant and
menstruating women, epilepsy, migraine, bp issues, heart disease
• 4-8 rounds to begin with

Bhagyashree Sawant (Bugz)

Chapter 2: Asanas in Gherand Samhita: 84 are
there but 32 described

Bhagyashree Sawant (Bugz)

Pranayam (Chap 2. In HYP & Chp. 5 in GS)
• Mind and breath are related. When breathing is fast mind is distracted.
• All diseases are eradicated with Pranayam

• In HYP – pranayama begins with Nadi shudhhi or anuloma villoma pranayama:

balances breathing, deep breathing, supply of oxygen, stress, calms mind,
diabetes, good for high bp (Heart, abdominal or brain surgeries should consult
before)

• 8 kumbhakas: suryabhedna, bhastrika, ujjayi, sheetali, sheetkarni, bhramari,

plavini and murcha (BBUMPSSS)

• In GS – Sheetali and Plavani are replaced with Kevali, Sahita

• In Hatha Ratnavali – Plavani is replaced with kevali and 9th one is Bhujagikarana

Bhagyashree Sawant (Bugz)

• Puraka – Kumbhak – Rechaka
• Kumbhak – 2 types – sahita (antara kumbhak) and keval (bahya
kumbhak)

• Pranayama – 2 types – agarbha (w/o mantras); sagarbha (with

mantras)

Bhagyashree Sawant (Bugz)

Kumbhakas
1. Ujjayi- inhale hold and exhale through left
• destroys defects of nadis, dropsy, and disorders of dhatus, Removes phlegm
from throat, increases appetite
• Cardiac problems, very low bp, pregnant women, menstruating women,
severe backpain or constipation
2. Murcha
3. Plavani
4. Surya Bhedna (most imp) – inhale through right nose only,
kumbhaka and then exhale through left – high bp, heart disease,
epilepsy
removes worms, good for weight loss, good for depression
Bhagyashree Sawant (Bugz)
 Kumbhakas
1. Bhastrika – forceful inhale and exhale/once done inhale through right nostril and hold and release through left
nostril (use left hand). BHADELS
• Bellow used by blacksmiths to melt metal
• produce heat
• Removes blockages from nose and chest
• Good for asthmatic patients, increases gastric fire, energizes body
• Improves lung capacity, sinus, bronchitis, balances doshas
• Not for pregnant women and hyper tension and panic disorders
2. Bhramari – bee sound (BMCH) (high bp, heart ailments, ear infection)
• Black Indian bee
• Instantly calms down mind
• Helps migraine issues, reduces bp, relief for mild headache
3. Sheetali – inhale with tongue rolled outside and exhale through nose (DBSHTT)
• hunger, thirst, fever, good for teeth and gums, stress, depression, high bp, in summer gets rid of heat
• Low bp, asthma patients should avoid, avoid in extreme cold weather, bad air
4. Sheetkari – Breathing through teeth and exhale through nose
• Hissing breath
Bhagyashree Sawant (Bugz)
• Hunger, thirst sleep
Chapter 3: Mudra & Bandhas
Bandhas – Neuromuscular locks – arrest flow of prana in particular direction and redirect it
Mudras: bandhas without breathing (done by hand or facial features). They stimulate different parts
of the body and affect the energy flow
Mahamudra-mahabandho-mahavedhascha-
1. Mulabanda – perinium lock khechari/
Uddiyanam mulabandhas bandho
2. Uddiyana bandha – abdominal lock jalandharabhidhah//(Chapter -3, Verse 6).
3. Jalandhara bandha – chin or throat lock Karani viparitakhya vajroli saktichalanam/
Idam hi mudradasakam jaramaran-
4. Maha bandha – great lock naashanam//(Chapter -3, Verse 7).
5. Maha mudra – great attitude
6. Mahavedha mudra – great piercing attitude
7. Khechari mudra – attitude of dwelling in superconsciousness
8. Viparitkarni mudra – attitude of reversin
9. Vajroli mudra – thunderbolt attitude
10. Shaktichalana mudra – attitude of circulating energy
Bhagyashree Sawant (Bugz)
 Contra & Benefits
• Jalandhar bandha
• High bp, heart issues, breathing issues, cervical injury, vertigo
• Throat diseases, Stimulates upper body organs, spinal cord is stretched, Stretch neck, good for thyroid, blood
circulation to spinal cord, corrects double chin
• Setu bandhasana pose
• Uddiyan Bandha
• Abdominal surgery, hernia, ulcers, high bp, heart issues, menstruation, pregnancy
• Strong ab muscles, Improves digestion, gentle massage to internal organs, stimulates blood circulation

• Mula Bandha
• pregnant/menstruating women, spinal injuries, migraine, headache, diarrhoea, heart ailments, ab surgery
• regulates insulin, estrogen, stimulates nervous system, activates mooladhara chakra, good for solving sexual
problems, strengthens pelvic muscles

• Maha bandha – all 3 benefits together

• Vipreet karni mudra

• Severe back /neck injury or surgery, abdominal injury or surgery, wrist injury, severe eye problems
• Relaxes tired legs, stretches front torso, neck and legs, soothe and calms mind, good for vericose veins and
helps in menstrual irregularity.
Bhagyashree Sawant (Bugz)
Bandhas
• Neuromuscular locks – arrest flow of prana in particular direction and redirect it
• Should be performed on empty stomach
• Mula Bandha – primary bandha : gorakshasataka : achieve mastery of breath to awaken kundalini
: lower end of spinal column is locked
• Gorakshashatak: yogi forces the downward moving apana breath to move upwards by means of
contraction
• Uddiyana Bandha – also in nauli purification :
• Jalandhar bandha – upper end of spinal column is locked : prevents prana from moving up
• Mula and Jalandhar can be performed both after inhalation & exhalation, uddiyan and maha
bandha is only done in bahya kumbhaka
• Very good for brain, nadis and chakras and they purify, remove blockages, harmonise and balance
the self. Because they stop the blood flow when locked, on release they lead to fresh flow of
blood flushing away dead cells and strengthens the organs
• Helps regulate internal systems, sexual, metabolic, digestive, hormonal. Improves concentration
• Not advisable for menstruating or pregnant women, high bp, heart disease, surgery in abdomen
or throat, hernia, spinal surgery, ulcers, cervical spondilytis for Jalandhar bandha and
mahabandha, Bhagyashree Sawant (Bugz)
Bandha
• Bandha – restrict the flow and direct it to wherever we need. Our body is
always circulating prana – if it stops we are no more – wherever this prana
is deficient, we will have issue with that organs
• We use B&M to divert required amount of prana shakti to specific
organ/area.
• Where to put bandhas? From head to toe, there are specific points of
energy from which we can divert prana
• 3 major bandhas
• Neck – Jalandhar Bandha: tie your glatis by putting neck to chest. Inhale and lock it –
prana shakti wont go up. It will distribute in entire body
• Abdomen – Uddiyan Bandha – taking stomach back – Prana shakti will be in upper
portion and legs
• Perinium – Mool Bandha – contracting the anus.
• All 3 together – leads to mahabandha
Bhagyashree Sawant (Bugz)
23 Jan 2022
 Mudra
• Entire universe is made of panch bhootas and these have to be in balance for being
healthy. If not in balance, then it leads to disorders in the body.
• Mudras help to deal with that
• Numbness in any part is coz of blockages in that area and to solve that we redirect
the prana and for this we use mudras
• They also have direct link between annamaya, pranamaya and monomaya kosha

• Hand Mudras (syllabus)

• Kaay mudras – with body
• Shambhavi / khechari mudras – with mind

• In hand we have panch bhootas we manjpulate these panch bhootas by touching

specific points. They alter mood, attitude, perception & deepens awareness and
concentration.
• How to do that? To increase agni bhoota touch thumb point to all tips and to
decrease, close finger with thumb.
Bhagyashree Sawant (Bugz)
Mudam anandam dadati iti mudra (Sarada tilaktantra)
• Chin Mudra: touch tip of thumb to tip if index finger in round shape and palm
facing downwards. Keep wrist on knee in sitting position.. There are points of
energy Breath fills into lower part of lungs. Abdominal breathing happens
naturally. (CLEPS)
• Increases positive thinking
• Better retention and concentration power.
• Improves sleep pattern.
• Increases energy in the body.
• Alleviates lower backache.
• Chinmaya mudra: thumb and index same and if you close remaining 3 fingers.
Breath fills in middle part of lungs – its good for heart.
• Increases flow of energy and stimulates digestion
• Adi mudra: thumb on top of fist. Energy is locked inside and we are not losing it.
• (CONS)
• Relaxes nervous system
• Reduces snoring
• Improved flow of oxygen to head
• Increases capacity of lungs
Bhagyashree Sawant (Bugz)
• Brahma mudra: two adi mudras knuckles touching each other and
facing upwards. Breath fills entire lungs and prevents chest ailments.
Reduces tiredness
• Dhyana Mudra: meditation: reduces stray thoughts. Left side is gauri
of our body and right is shiva; we keep right palm on top of left palm
to synchronize both sides. And put it on lap.
• Nasika Mudra: anuloma villoma – clears dental problems – index and
middle finger touching base of thumb. We put agni on pingala nadi
and ring finger on ida nadi .

Bhagyashree Sawant (Bugz)

Bhagyashree Sawant (Bugz)
Bhagyashree Sawant (Bugz)
Difference between mudras and bandhas
• Bandhas – esp pranayama • Can be practiced anytime
• Breathing is held in or out • Breathing is continued
• Mostly related with throat, • Related to face, fingers,
abdomen, pelvic and diaphragm abdomen
• Related to important chakras • Mudras are used to express
and do not express emotions/ emotions and eyes are open
eyes are kept closed • Effect is seen over a long period
• Effect is seen almost of time
immediately

Bhagyashree Sawant (Bugz)

Chapter 4: Nada anusandhna
Nada – sound and anusadhna is exploration

• There are one and a quarter crore ways told by Sri Adinath to attain laya,
but we think the one and only thing is nada anusandhana or the
exploration of nada
• 2 types:
• ahat : audible sounds
• Anahat: we do not perceive these sounds

• Nadanusadhna is the practice of trying to hear this sound

• 4 stages: finally sounds like veena are heard and then sound becomes pure vibration
• Arambha (beginning) – gross sounds are heard
• Ghata
• Parichay
• Nishpatti (consummation)
Bhagyashree Sawant (Bugz)
Chaturanga Yoga Saptanga Yoga
• 4 limbed yoga • 7 limbed yoga
• Swami swatmarama • Gheranda
• Hath yoga pradipika • Gheranda Samhita
• Starts with asanas • Starts with shodhana kriyas
• 6 Shodhana kriyas (Shat) • 6 shodhana kriyas
• 15 asanas • 32 asanas
• 10 mudras and bandhas • 25 mudras and bandhas
To destroy death To give success to yogis
• No pratyahara in HYP • Pratyahara - 5
• 8 kumbhakas in pranayama • Pranayama – 8
To get rid of diseases To get rid of diseases
• Nadanusadhna is the meditative state • Dharana and samadhi are meditative
states
Bhagyashree Sawant (Bugz)
 HYP GS Hatha Ratnavali
• Shatkarma • Shatkarmas • Ashta karmas
• Chakri
• Gajakarni
• 84 asanas
• 15 asanas • 32 asnas mentioned but
32 explained.
• 8 pranayama • 8 pranayama • 9 pranayama
• 10 mudras • 25 mudras • 10 mudras
• Pratyahara not mentioned • Chapter 4 • Not mentioned
• No dharana • 5 dharana • No dharana
• Dhyan – nadanusadhna • 3 dhyan tech • No description
• Nadanusadhna • 6 techniques • Nadanusadhna
Bhagyashree Sawant (Bugz)
Patanjali Yoga Hatha Yoga
• Classical period • Post classical period
• Patanjali Maharshi • Swami Swatmarama
• Patanjali yoga sutras • HYP, GS, Siva Samhita, hatha ratnavali
• Begins with yama niyama • asanas in HYP & Shodhana in GS
• No names of asanas • 15 asanas HYP & 32 in GS names
• Aim – Moksha • Aim – preparation for Raja yoga
• Dharana/Dhyan/Samadhi – meditation • Nadanusadhna – meditation in HYP
• Concentrative meditation (object) • Mindful meditation (no object)
• Pratyahara – 5th anga • No pratyahara in HYP
• Breathing is emphasized in pranayama • Kumbhaka / retention of breath is
emphasized in HY
• Aim of pranayama is to enter dhyana and
samadhi • Aim of pranayama is to destroy death
and old age
• Chitta vikshepa Antarayas
• Badhak Tatvas in HYP
• Chitta prasadanam
• Saddhak
Bhagyashree Sawant (Bugz) tatvas in HYP
Dhyaan (7th limb)
tatra pratyaik-tanta dhyānam ||3.2
• State in which dualities disappear.
• When you are focusing on an object, object becomes blur and you
become the object and that is dhyana.
• It is something that can be felt
• Why dhyana?
• To know ourself (asadhyanam)
• It is spiritual
• Benefits
• Can go beyond turmoils that happen in our mind as well as outside
• High bp, hypertension, anxiety, depression

Bhagyashree Sawant (Bugz)

Yoga nidra – swami satyananda saraswati
• occurs in the first book of the Mahābhārata, 1.19.13, yoganidrā refers
to Viṣṇu's sleep between the cycles of the universe (yuga).
• Yoganidrā is the name of a goddess. Brahmā asks the goddess
Yoganidrā to wake Viṣṇu so that he can fight the two Asuras, Madhu
and Kaiṭabha.
• Referenced to turya state in mandukya Upanishad
• One should practice khichari mudra until one is asleep. One who has
achieved yoga nidra – death never occurs
• 1. shavasana, 2. rotation of consciousness

Bhagyashree Sawant (Bugz)

Instructions for yoga nidra
• Lie down on your back. Close your eyes and keep your hands and legs apart and palms facing upwards.
• Keep your eyes closed and focus on my voice. During the practice stay awake. If you feel you are going into sleep.. Refocus on my
voice.
• Become aware of your body lying down in perfect stillness and relaxation.
• Breathe in and breathe out… when you breathe in – imagine your tummy like a balloon and fill air in the balloon and then exhale
and the tummy goes in. allow your breath to settle on natural flow of breathing.
• Feel your breathing slowing down. Heart rate slowing down and allow the mind to quieten.
• Think of a short positive statement – I am calm and relaxed. Happy healthy . Confident. Positive . This is your intention. Mentally
repeat it 3 times.
• Now transfer your awareness to different parts of body. Notice, feel and relax the are. – don not move body.
• Take awareness to right hand right thumb index finger and all fingers. Palm of hand. Back of hand. Wrist, forearm, elbow, upper
arm, shoulder, arm pits, right side of waist, hip, thigh, knee, calf, ankle, heel, toes, sole of foot, big toe, second toe, each toe,
repeat on other side.
• Back of body, front of body from head to eyebrow . Slowly whole body .
• Return your awareness to breath. How breath rises your chest, rib, stomach. Listen to sound of your breath – so hum.
• Now focus on breath – count your breath from 10 – 1
• Awareness of sensations – sense of heat (scenario) – sense of cold – wet sensation – dry sensation
• Concentrate on space in front of eyelids. See what pattern it shows your or colors.
• Come back to your intention. Repeat it 3 times
• Return your awareness to sound of breath.
• Return to sounds around you. Slowly start some movement of toes
Bhagyashree and(Bugz)
Sawant fingers.
Concept of Bhavas
• Bhavas means attitude one has to cultivate while practicing asanas

• Dharma: Righteousness: while doing asanas, are we doing it properly

or not. For e.g. following who should/should not do
• Gnyana: Knowledge: While performing asana, need to have proper
knowledge of the asana to do it better. How, When, How much etc.
• Vairagya: objectivity
• Aishwarya: self-reliance

Bhagyashree Sawant (Bugz) 15 Jan 2022

Dharma
• Dharma means Duty, or activities required to be done even if the Mind
is not feeling like doing them. Discipline is another aspect of #Dharma.
• A Mind set free will run in all directions scattering the energy thin and
weak. A weak Mind is incapable of achieving anything, leave aside
steadying itself for gaining transcendental experiences.
• Meditative postures like Sukhasana, Padmasana helps preventing our
mind from being scattered.
• These techniques help us to experience discipline, duty and being in
present which is nothing but experiencing the Dharma Bhava in
ourselves.
Bhagyashree Sawant (Bugz)
Jnana – Right Knowledge
• Jnana which helps us to follow path of dharma
• Rama and vashisth muni when he tells Rama about Yoga. VM explains
about Aadi and yadi.
• Knowledge of what happens to our body when we perform certain
asanas is important Adhija Vyadi: All stress born diseases are
Adhija Vyadhis. Adhi starts at Manomaya Kosha
and percolates into the Pranamaya Kosha and
• We should know there is knowledge then Annamaya Kosha and results in a disease.
This is of two types, Sara-essential stress and
• We should gain that knowledge Samanya- ordinary stress.

Anadhija Vyadhi: which means Non stress born

diseases. These mainly includes accidents,
Bhagyashree Sawant (Bugz)infectious and contagious diseases.
Vairagya
• Absence Of Raaga
• We should learn to be objective in life
• We should let go of unwanted attachments and that leads to a calmer
mind and helps you focus on your asanas
• Shavasana if done with complete awareness can help to even let go
off the consciousness of our own body giving us the feeling of existing
only as a soul or a Mind.
• Forward bending asanas like Paschimottanasana also inculcate the
feeling of let go in us.

Bhagyashree Sawant (Bugz)

Aishwarya
• Self reliance – this is achieved when you practice dharma, gnyana and vairagya. Helps
you develop strength and determination within yourself.
• It is the strength to break open out of kleshas, which are holding us down in failure and
doubt.
• Inculcating Aisvarya Bhava through various yogic techniques can help us gain
competence and power for rising above our human nature.

• Shama – equates to equanimity in every situation. Calm mind is mature mind.

• Dama – equating to pratyahara. Control of our senses/regulating our senses
• Uparati – contentment – feeling satisfied and happy with what we already have.
• Titiksha – forbearance – is one willing to wait to achieve something in life
• Shraddha – faith – Patanjali gives lot of emphasis on doing everything with lot of
shraddha
Bhagyashree Sawant (Bugz)
They are various energy centres in our body

7 major chakras that run from base to top of head.

If these chakras are blocked then we experience health

issues

Bhagyashree Sawant (Bugz)

 Ajna /
Mooladhara / Swadishtana / Manipura / Solar Anahata / Heart Vishuddhi/ Throat Sahasrara / Crown
jnanachakshu / 3rd
Root Chakra Sacral chakra plexus chakra Chakra Chakra Chakra
eye chakra

Behind the
Base of spine Below navel Spinal region Top of the
Near heart throat middle of
below coccyx near abs behind navel head
eyebrows

Red color Violet color

Orange color Yellow color Green color Sky blue with Indigo with 2
lotus with 4 with 1000
with 6 petals with 10 petals with 12 petals 16 petals petals
petals petals

Back, feet, Spleen, pituatory

ovary, vagina, Reproductive Heart, blood, gland and Pineal gland
stomach, thyroid gland
spine and legs organs, lungs, small brain
upper and lungs,
bladder circulatory,
intestine, vocal chords,
bowel and immune and
Physical upper back pharynx and
small endocrine
ability, and spine oesophagus Intuition, Awareness,
intestines system
stability, imagination intelligence
grounding Self esteem,
Sexuality, confidence
pleasure, Narrow
Arthritis, Love, Communicatio Headaches,
creativity minded,
constipation, compassion n sight and
sceptical or
bladder or hearing issues
Urinary Ulcers, heartburn, stubborn
colon infection, lower Heart issues,
eating disorders, Voice, throat
problems back pain, asthma, weight
indigestion issues, teeth, gums
impotency issues
Bhagyashree Sawant (Bugz)
 Nadi energy channels in our body –
prana circulates through nadis. Trividha nadi are 3 nadis

• Charandas – 72K
• Prapanchsara – 3 lakh
• Shiv Samhita – 3,5 lakh

• Ida – ganga – tamas – left nostril – right brain – mental process control
• Pingala – Yamuna – rajas – right nostril – left brain – physical process control
• Sushumna – most important – saraswati -
• All 3 originate from mooladhara chakra – from perenium

• Meeting point of these 3 nadis is called chakras

Bhagyashree Sawant (Bugz)
IDA (Comfort)
• Left side of base of spine and travels upwards to left nostril along the
spine
• Negative channel / manas shakti
• Female aspect of energy with blue color
• Represented by moon
• Chandra naadi
• Associated with parasympathetic nervous system – creating general
state of relaxation, lowering outer body temperature.
• Inhaling through left nostril brings cooling relaxing experience
Bhagyashree Sawant (Bugz)
Pingala (Orange / tawny)
• Right side of base of spine and travels upwards to right nostril along
the spine
• Positive channel / prana shakti
• Male aspect of energy with red color
• Surya nadi
• Sympathetic nervous system – fight or flight mode
• Energizing, heating and extroverting

Bhagyashree Sawant (Bugz)

Sushumna
• base of spine and travels upwards to base of skull and reaches the
brain
• Agni svarup
• Usually, Prana is not able to operate through this nadi
• When through yoga, prana is made to move upward through this nadi
is called rising of kundalini power.
• It remains closed due to impurities of nadis

• Purification of nadis – nadi shuddhi pranayama, pranayama

techniques, mudras and bandhas, asanas and shat kriyas
Bhagyashree Sawant (Bugz)
Bhagyashree Sawant (Bugz)
Nadi and Chakras
• Where 3 nadis meet is called chakra
• Starting point at muladhar chakra is called mukta triveni
• At sixth chakra – Ajna Chakra – 3 nadis meet for last time. Yukta
triveni
• From there they move to left and right and sushumna moves towards
sahasrar chakra

Bhagyashree Sawant (Bugz)

 Exam Q: Mental Wellbeing as per Patanjali
• In Yoga darshana, Patanjali maharshi has given us yoga sutras to attain mental wellbeing, i.e. by restraining the chitta vrittis. He
has also explained how do we restrain them. But if for some reason we are not able to do that, then do we have any other
option?
• So maharshi Patanjali also gave an option B that is - Ishwar pranidhanatwa – that is surrendering to ishwara. He tells us how to
connect to ishwara as well. This will lead to 2 benefits: we will establish in our own self and we can overcome the obstacles to
reach the goal.
• But what obstacles could come up?
• Those obstacles are 9 anatarayas and sahabhuvas and to overcome them, making the mind one pointed – ekagra is
recommended.
Vyadhi-Styana-Samsaya-Pramada-Alasya-Avirati-Bhrantidarsana-Alabdhabhumikatva-Anavasthitatvani-Cittaviksepah-Te-
Antarayah ||1.30||
The obstacles of Samadhi are the results of distractions of the mind caused by the disease, dullness, doubt, negligence, sloth,
over-indulgence, imaginary ideation, inability to reach the milestone and instability.

दु ुःख दौर्मनस्याङ्गर्ेजयत्व श्वासप्रश्वासा धवक्षेप सहर्ुवुः

duḥkha-daurmanasya-aṅgamejayatva-śvāsapraśvāsāḥ vikṣepa sahabhuvaḥ ||1.31||
The simultaneous experience along with the distractions are the pain, mental agitation, tremor of limbs and irregular breathing.
• Apart from one pointedness, Patanjali maharshi givesBhagyashree
us a solution
Sawant for chitta prasadanam.
(Bugz)
9 obstacles / antarayas (PYS _ CHAP 1)
1. Vyadhi: Physical illness
2. Styana: Lack of interest or enthusiasm
3. Samshaya: Doubt or indecision
4. Pramaad: Carelessness or negligence
5. Alasya: Physical laziness
6. Avirati: Desire for sense objects
7. Bhrantidarshana: Living under illusion or wrong understanding
8. Alabdhabhumikatva: inability to reach the milestone
9. Anavasthitavani: instability

Bhagyashree Sawant (Bugz)

Chitta Prasadanam:
1 out of 8 sutras is as below: (PYS _ CHAP 1)
This is for general people who are not sattvic. Who will have some
issues and problems.
• Maitri (friendliness) - Sukha (Joy/happiness)
• karuna (compassion) – Dukkha (sorrow /misery /unhappy)
• mudita (delight/glad) – Punya (virtuous/good things)
• Upeksha (Indifference) – Apunya (wrong deeds-in helplessness)
Bhavnataha (cultivating an attitude) chitta prasadanam ||1.33||

When you cultivate these attitudes one gets chitta prasdanam

Bhagyashree Sawant (Bugz)

Attitude of Maitri towards Sukha
• Maitri – Sukha
• Why cultivate friendship? If you spend time with them you will start
becoming like them. Friends will define who you are.
• When you cultivate friendship with people who are happy you will learn to be
happy.
• Non satvik people will become jealous seeing happy people and that causes
psycho somatic disorders.
• Hence its important to cultivate this attitude of friendliness towards happy
people
• E.g. Krishna and sudama

Bhagyashree Sawant (Bugz)

Attitude of Karuna towards Dukkha people
• People who are suffering and in pain, cultivate an attitude of karuna –
compassion. Help them out
• Even if you do something or not for that person but don’t be negative
for that person. If possible do something for that person in dukkha
but if not pray for them.

Bhagyashree Sawant (Bugz)

Attitude of Mudita towards Punya
• Punya – doing good things for others
• Mudita – be glad if someone is doing good
• If you are not able to do any virtuous activity for the society, at least
be glad that someone else is doing that.

Bhagyashree Sawant (Bugz)

Attitude of Upeksha towards Apunya
• Apunya – wrong deeds which are done because of helpless
• If someone is doing apunya – then you have to follow upeksha i.e. be
indifferent.

And if we follow these attitudes, then one can achieve chitta

prasadanam

Bhagyashree Sawant (Bugz)

Yogic management of Stress and
consequences
• Nonspecific, conventional,phylogenetic response to change
• Eustress: good & distress: bad
• Anticipatory stress response: response in anticipation of it
• Neurotic/anxiety/paranoid: continuous stressful state
• Temporary/long standing

• Stressors: frustration+conflict. i.e. factors preventing from reaching

goal+choosing 1 out of 2

Bhagyashree Sawant (Bugz)

 How do we know someone is in stress
• Symptoms: Mouth ulcer, Diarrhea/constipation. Asthma, psoriasis, hair loss,
menstrual disorder, pcod.
• Increases heart rate, sweaty, salivation increases, bladder bowel loosen,
chest pain
• Memory issues, concentration low, judgemental, pessimism, anxiety,
depression, inability, anger, loneliness
• Appetite and sleep changes, socially withdrawing, nervous habits
• How to manage stress? Relaxation asanas – chitta prasadan, mandukya
Upanishad (cyclic meditation), yoga nidra, antar shaucha, pratipaksha
bhavanam, kriya yoga, sadhak tatvas, eka tatva abhyas, vairagya, ashtang
yoga, shatkriya, mantra japa, bhakti yoga, karma, dnyan and raj yoga
Bhagyashree Sawant (Bugz)
Guiding principles for sadhakas
Before Yoga
• Shauch
• Yoga performed on light / empty stomach
• Bladder and bowels should be emptied
• Should be performed on even surface.
• Light and comfortable cotton clothes
• Not to be performed in exhaustion, illness or hurry

Bhagyashree Sawant (Bugz)

During Yoga
• Start with prayer to relax mind
• Perform practices slowly with body and breath awareness
• Body to be relaxed
• No jerks
• Perform as per capacity
• Follow contra-indications

Bhagyashree Sawant (Bugz)

After Yoga
• Bath after 15-30 mins
• Light food after 15-30 mins
• Shavasana after session
• Session should end with meditation/shanti path

Bhagyashree Sawant (Bugz)

Types of yoga aspirants
• Uttama adhikarin – adepts at yoga – raja / ashtanga yoga
• Madhyam adhikaris – aspirants who have been in yoga for sometime
but haven’t yet become adept – kriya yoga
• Adhama adhikaris – fresh aspirants – hatha yoga

• In Vedanta –
• Uttam adhikaris – abhyas and vairagya
• Madhyam adhikaris – dhyan / nidhidhyasana /kriya yoga
• Adhama adhikaris – sravana / karma yoga

Bhagyashree Sawant (Bugz)

 Yuktahara as per Bhagvad gita
(prasthantrayee) युक्ताहारधवहारस्य युक्तचेष्टस्य कर्मसु |
युक्तस्वप्नावबोिस्य योगो र्वधत दु :खहा || 17||
• Goal of human life – to be happy
• 2 aspects of life But those who are temperate in
eating and recreation, balanced
• I – the experiencer – the subject in work, and regulated in sleep,
• The world of objects – everything other than me can mitigate all sorrows by
practicing Yog.
• 2 achievements
• Apraaptasya prapti – gain of ungained
• Praaptasya praapti – gain of already gained
• For knowledge to take place, we need: prameya, pramata, pramana (object to
be known, knower of object and means of knowing it)
• Pramana: Pratyeksh, anumana, shabd
Bhagyashree Sawant (Bugz)
Prasthantrayee (prasthana that helps us to reach our goals)
• To understand shabd pramana: vedas come into pictures: Upanishads,
brahma sutras by bhadarayana and bhagwad gita. These 3 are called
prashthantrayee.
• Upanishads are called shruti prasthana
• There are 1000s of Upanishads in vedas
• 10 Upanishads became very popular because Shankaracharya wrote commentary on
them. Studying by own self, we may not understand. These are also called
principaled Upanishads

• BG is called sadhana/smruti prasthana – comes from mahabharata

• BS (Vedanta sutras) called nyaya prasthana – systematize the doctrines
taught in the Upanishads and the Gītā

Bhagyashree Sawant (Bugz)

1. Isa /isha vasya – shortest in vedantic scriptures, begins with Isha
2. Kena – poem and prose in Samaveda, starts with “by whom”
3. Kathopanishad – dialogue between nachiketa and yamadharmaraj (yamraj) –
4. Prashnopanishad - Panch pranas are mentioned. Atharva veda. Q&A
5. Mundaka – guru shishya Parampara. Importance of lineage and studying with live
teacher
6. Mandukya – Aum- how to chant aum and syllables and what each syllable
represents. Turya, Cyclic meditation
7. Taittriya – panchkoshas, brighuvalli, sahna vavatu, anand mimansa
8. Aitareya
9. Chandogya – tatva asi mahavakya discussed 9 times
10. Brhadaranyka – sarve bhavantu and asatoma sadgamaya, all topics available,
rushi yagnavalkiya
Bhagyashree Sawant (Bugz)
Healthy living in Bhagvad gita
• Chapter 16.01
• abhayaṁ sattva-sanśhuddhir jñāna-yoga-vyavasthitiḥ
dānaṁ damaśh cha yajñaśh cha svādhyāyas tapa ārjavam
• Abhayam – fearlessness
• Sattva sanshuddir – purity of mind by meditation
• Yoga vyavastitihi – steadiness/stability of mind and life

Bhagyashree Sawant (Bugz)

 Human Anatomy 9 Important Systems
1. Skeletal – responsible for movement
• Bones, ligaments and tendon

2. Muscular – responsible for movement

• Muscles  voluntary and involuntary
• Muscle tissues  skeletal(body moves), smooth(inside stomach and intestines) and cardiac (heart)

3. Nervous – organization and control of whole body

• Brain & spinal chord – CNS and nerves - PNS
• Receives, processes and sends nerve impulses in the body
• Central Nervous system, peripheral NS (somatic, autonomic)
• Sympathetic NS – fight/flight/emergency response to stress and maintains homeostasis // Para SNS – rest
and digest/activities when body is resting – salivation, sexual, urination, digestion, excretion // enteric –
gastrointestinal functions

4. Endocrine – organization and control of whole body

• Group of glands that produce hormones
• Metabolism, sexual development and growth
• Pituatory, thyroid, parathyroid, pancreas, ovaries, testes, discharge hormones into bloodstream and this
system carries it to organs and tissues in Bhagyashree
the body Sawant (Bugz)
5. Respiratory – making oxygen and nutrients accessible for entire
body
• Nose, lungs and trachea

6. Cardiac/Circulatory – making oxygen and nutrients accessible for

entire body
• Heart pumps blood and arteries carry it

7. Digestive – making nutrients accessible

• Breaks down food into proteins, minerals, vitamins etc

8. Excretory – Expelling out unwanted body waste

• Sweat glands, liver, lung, kidneys

9. Reproductive – propagation of species

Bhagyashree Sawant (Bugz)
• Muscles are controlled by PNS
• CNS – brain and spinal column - > PNS extends from CNS connecting
CNS to limbs, organs and other parts
• PNS is divided into – somatic NS and autonomic NS
• Skeletal muscles are controlled by SNS; cardiac and smooth muscles
by ANS

Bhagyashree Sawant (Bugz)

Anatomy – shape or form of human body
physiology is how organs function
• 206 bones – 200 joints
• Ligament – connect bone to bone – sprain
• Tendon – muscles to bone
• Cartilage – cushion between bones
• Fascia – fibers connecting skin to muscle
• Strain is muscle injury so more time to recover – rest to the person

Bhagyashree Sawant (Bugz)

• Skeletal – most asanas
• Smooth muscles are like stomach and intestines – with bandhas we
are trying to develop control
• Cardiac – involuntary muscle – only heart
• Muscle cramps -

Bhagyashree Sawant (Bugz)

Bhagyashree Sawant (Bugz)
Bhagyashree Sawant (Bugz)
Brihadaranyaka upanishad

• ॐ सिे भिन्तु सुखिनः सिे सन्तु स्ननरामयाः । सिे भद्रास्नि पश्यन्तु मा

कस्निद् दु ःिभाग्भिेत् । ॐ शाखन्तः शाखन्तः शाखन्तः ॥

• Meaning:
Om, May All be Happy, May All be Free from Illness. May All See what is
Auspicious, May no one Suffer. Om Peace, Peace, Peace

We get dukkha from 3 sources – (adidaivik)Natural Calamities,

(adibhautik) external world & (adhyatmic) our thinking and attitude. So
we are saying peace to all these three sources

Bhagyashree Sawant (Bugz)

Brhadaranyaka Upanishad – shanti
mantra for truth
Om asato ma sadgamaya
Tamaso ma jyotir gamaya
Mrtyor ma amrtam gamaya
Om shanti shanti shanti

Lead us from ignorance to knowledge,

from darkness to light and
from death to immortality.

Bhagyashree Sawant (Bugz)

Yoga Exercises
Theory

Bhagyashree Sawant (Bugz)

Pre-requisites
• Choose a well ventilated place (avoid strong wind)
• Yoga mat (cotton made or natural preferable) – acts as insulator
between body and earth – body accumulates energy (pranshakti)
• Comfortable loose clothes
• Empty stomach (2 and half to 3 hrs gap)
• Empty bowels (preferably do yoga in the morning)
• Don’t compare with others.. don’t stress your body

Bhagyashree Sawant (Bugz)

Sequence
• Opening Prayer
• Warming up – sukshma vyayam
• Suryanamaskar / asanas
• Pranayama
• Meditation

Bhagyashree Sawant (Bugz)

Sukshma Vyayam – maharshi karthikeyaji
maharaj
Griva Sakti Bhujavalli sakti Kati Sakti
Vikasaka vikasaka Vikasaka
Lumbar spondylitis, knee
Headache, Severe spinal injury, back injury, neck injury,
Shoulder injury, frozen
injury, neck injury, recent sciatica, vertigo, abdominal
shoulder, tennis elbow
surgery surgery, pregnant, dizziness,
headache, high bp

Back muscles of neck, thyroid

gland, side neck muscles, Arms, Shoulders, tricep, Back, thyroid gland, lungs,
stiffness, upper back, bicep, sides sides, chest
tonsilities, pharyngitis, voice

Bhagyashree Sawant (Bugz)

Sukshma Vyayam

Jangha Sakti Jaanu sakti Padmula Sakti Goolfpad

Vikasaka vikasaka Vikasaka sakti vikasaka
Knee surgery, knee
replacement, arthritis,
Knee surgery, knee
varicose veins,
replacement, arthritis, Ankle / knee injury Ankle injury
rheumatoid arthritis,
lower back or ankle pain
knee injury / hip / spinal
injury

strong thigh muscles,

Calf, knee joints, thighs,
muscles connected to Knee Ankle
hamstrings
knee

Bhagyashree Sawant (Bugz)

Sthul Vyayam

Sarvangi Pushti
• Spinal injury, vertigo, abdominal issues, dizziness, heart
ailments

Ridh Gati / Engine Daud

• ones who cant jump, avoid jumping. Knee issues, ankle
injury
Bhagyashree Sawant (Bugz)
Suryanamaskar
1. Pranam asana
2. Hasta Uttanasana: Neck/shoulder/spinal/vertigo/high bp/ pregnant/
abdominal --> Ab muscles, shoulders, opens chest, spine stretch
3. Pad hastasana: back complaints, sciatica, heart disease, high blood pressure,
or abdominal hernia  digestive organs massaged, constipation, indigestion,
nasal and throat diseases, stimulates spinal nerves
4. Ashwa sanchalansana: Injury to- lower back, quads, groin, knees, hips,
neck, headache, tendon injury  hip stretch, quads, glutes, knee muscles,calf
muscles, core muscles, alleviate sciatica, lengthens spine

Bhagyashree Sawant (Bugz)

5. Dandasana: sciatica/ back or wrist injury/tight hamstrings/knee
pain  hamstrings, quads, posture, back muscles, pelvic floor
muscles, core strength, chest, lessens pain of sciatica
6. Ashtanga namaskara: neck injury/shoulder injury/sensitive
knees/lower back pain/migraines/spondilysis  bicep, toe stretch,
hand and forearm strength, quads and hips flexors
7. Bhujangasana: spine injuries/ neck problem / spondylitis  strong
spine, biceps and triceps, deep core muscles, correct shoulders,
improve posture
8. Parvatasana
Bhagyashree Sawant (Bugz)
Meaning of poses
• Pranam-asana
• Hasta uttanasana – Hand – intense stretch
• Pad hastasana – hand under foot
• Ashwa sanchalanasana – like riding a horse
• Dandasana – stick / staff
• Asth-anga namaskar – eight – limb prayer pose
• Bhuj ang asana – curved body pose / cobra pose

• Whole body is stretched. Back, Neck, thigh, Shoulder stretched and strengthened. Better blood
circulation, good for fat loss, getting rid of excess air, SN works on overall body.
• All systems of body, circulatory, reproductive, nervous, spinal structure, digestive, muscular,
endocrine (Pituatory, penial, pancreas), hormones (For menstruating cycle) etc. are worked on.
SN includes Asanas, Pranayama. Helps in improving mental wellbeing.
• Contra-indications: Who should not do? Spinal injuries, Abdominal surgery, pregnant, heart
surgery, hernia (intestinal issues), cardiac, high bp, during periods, lot of toxins or have heat in
Bhagyashree Sawant (Bugz)
body, shoulder injury, lumbar spondilytis, slip disc, sciatica
Asanas
• Sthir Sukham Aasanam |2.46|
• Prayatna Śaithilya Ananta Samāpattibhyām |2.47|
• Tataḥ Dvandvanabhighātaḥ |2.48|

• Asanas in Hatha Yoga Texts:

• PYS – Chapter 2 (Raj Yoga) out of 4th Chapter. In Ashtanga yoga, it comes in
3rd
• HYP – 1st anga of Chaturanga yoga
• GS – 2nd anga of Saptanga yoga
• Shivsangeeta

Bhagyashree Sawant (Bugz)

• Total 84 lakh asanas
• In PYS no asanas are described
• In HYP – 15 Asanas
• GS – 32 asanas
• SS – 84 lakh but explained only 4
• Hatha ratnavali – 84

Bhagyashree Sawant (Bugz)

Classification on nature of mind
 Meditative - maintain steady comfortable condition keeping head,
neck and spine straight in a line
 Cultural - static stretching in all positions which improves muscle
tone that improve flexibility of spine and improve function of vital
organs
 Relaxative - gives rest to body and mind

Bhagyashree Sawant (Bugz)

Based on final posture
• Forward bending
• Backward bending
• Spinal Twisting
• Balancing
• Inversion / Topsy turvy
• Prone poses
• Supine poses

Bhagyashree Sawant (Bugz)

Stages & Phases
• Approach
• Asana
• Returning

Bhagyashree Sawant (Bugz)

Principle
 Aim to establish rhythm in neuromuscular tonic impulses and improve general muscle tone
 Facilitate for higher yogic practices like Samadhi
 Not only physical but psychophysical
 Prayerful and meditative attitudes
 Relaxed maintenance with wave like stress pattern
 Free of jumps, jerks, rash and hurried movements
 Free flow of respiration and proper guidance
 Speed is not important

Bhagyashree Sawant (Bugz)

Benefits
• HYP
• Aarogyam
• Sthairyam
• Anga-laghavam

• GS
• Dridhata

• Goraksha shatak
• A yogi destroys Diseases/ vyadhi by asanas

Bhagyashree Sawant (Bugz)

Yoga for kids
Less than 8 years 8-10 years 10 yrs + 13yrs +

Not to hold back bending

only sukshma vyayam Shirsasan
asanas

Sarvangasan, surya namaskar

avoid advanced back bending
Tadasana, vrikshasana, Tadasana, vrikshasana, and halasana to prolong
shirsasan, halasana,
trataka trataka pineal gland maturation – to
sarvangasan
prolong puberty

Abdominal breathing in Abdominal breathing in Tadasana, vrikshasana,

supine position supine position trataka

Pranayama – Only nadi Abdominal breathing in

shuddhi and bhramari supine position

Bhagyashree Sawant (Bugz)

Yoga for BP (JUV4S) (MAVPPS)
• BP is forced blood flow in arteries. Focus is to control weight and calm
down.
• For high BP: AVOID INVERSION poses – vipreet karni mudra,
parvatasana, pad hastasana, hasta uttanasana, ushtrasana

• Sukhasana  vajrasana  Shashank asana  setu bandhasana 

shawasana  Uddiyan bandh, jalaneti (once a week)
• Bhramari, Full yogic breathing, Anulom vilom (nadi shodhana)

• For low bp: Pad hastasana  Adho mukshwanasana  Shashank

asana  Pawanmuktasana  Vipreet karni  Matsyasana >>
Kapalbhati, bhastrika
Bhagyashree Sawant (Bugz)
Yoga for thyroid
• Griva sakti vikasaka, bhujangasana, dhanurasana, sarwangasana,
paschimottanasana, trikonasana, ushtrasana, surya namaskar

• Bhastrika with Kumbhaka, Kapalbhati, Jalandhara Bandha.

Bhagyashree Sawant (Bugz)

Yoga for diabetes
• Ahar- grains, cereals, citrus fruits, high fiber, warm water
• Sukshma vyamam – 10 minutes, SN – 15 minutes, Trikonasana, Vrikshasana,
paschimottanasana, Bhujangasana, Makrasana, Ushtrasana, Vakrasana, Shashankasana,
Pawanmuktasana, Shavasana

• Pranayama : Kapalbhati, anulom vilom, bhastrika, ujjayi

• Brahma mudra

• Postures (particularly the twisting postures) compresses the abdomen against the thigh
and induces stomach breathing, as a result the internal organs (kidneys, liver, pancreas
etc.) are massaged, speeding up the blood circulation and cleansing effect (removal of
toxins, blood is the carrier of the toxins as well as the nutrients). Similarly massaging of
the pancreas will happen which will rejuvenate it and increase the production of the
pancreatic cells and the insulin. This is how yoga differs from other forms of exercises.

Bhagyashree Sawant (Bugz)

Yoga for heart disease (GP-MAAVTSS)
• Ahar – vegetable and fruits
• Follow niyamas
• Sukshma vyayam – 10 min
• Trikonasana, mild padhastasana, paschimottanasana, vakrasana,
ardha chakrasana, ardha matsyendrasana, gomukhasana, shavasana,
setu bandhasana

• Anulom vilom

Bhagyashree Sawant (Bugz)

Frozen shoulder
• Light stretches
• Shavasana
• Shashank asana
• Makrasana
• Meditation to shift from negative emotions to reduce stress

• If its severe, have patience and don’t strain your shoulder much. Seek
doctors advice

Bhagyashree Sawant (Bugz)

Yoga for concentration
• Tadasana, vrikshasana, meditation
• trataka

Bhagyashree Sawant (Bugz)

Yoga for back (lumbar pain avoid forward
bending) (BMS DTTK PKV)
Lumbar
• Bhujangasana, makrasana, Shashank asana, vakrasana, Kati shakti
vikasaka, dhanurasana, tadasana, trikonasana, kati chakrasana,,
parvatasana
• Sitting Pose Gomukhasana, Paschimottanasana, Ardha
Matsyendrasana, Hand & Leg Kriyas.

• Back Pain: Chakrasana, Dhanurasana, Bhujangasana, Mayurasan,

Shashankasana, Ardha Matsyendrasana, Gomukhasana, Padmasana,
Trikonasana, Surya Namaskar, Utkatasana.
Bhagyashree Sawant (Bugz)
Yoga for weight loss
• Hrid gati
• Surya namaskar
• Trikonasana, Katichakrasana, Paschimottanasana, Setu bandhasana
• Ardha halasana, Pawanmuktasana, Dhanurasana, Mandukasana

• Nadi Shodhna, Bhramari, Om chanting

Bhagyashree Sawant (Bugz)

Yoga during menstruation / for menstrual discomfort
SADHUS BPPBV
• Ideally should have rest; If you have back pain sukshma vyayam w/o
disturbing pelvic organs
• Cramps - Bhadrasana
• Anxiety/stress – shavasana and nadi shuddhi and bhramari

• Till periods start: Ardha chakrasana, padmasana, Shashank asana,

uttan mandukasana, bhadrasana, paschimottanasana,
purvottanasana, vakrasana, bhujangasana, dhanurasana, ardha
halasana, setu bandhasana
• PCOD – Bhadrasana/ surya namaskar/ shavasana

Bhagyashree Sawant (Bugz)

For pregnant women
• Sukshma vyayam
• Tadasana
• Trikonasana
• Bhadrasana
• Setu bandhasana
• Nadi shuddhi and bhramari
• Sheetali and depending on their health

• All depend on tri-semester basis. Cant do much in first tri semester

Bhagyashree Sawant (Bugz)

Yoga for Stress/anxiety
• Bhujangasana
• Dhanurasana
• Setu bandhasana
• Paschimottasana
• Trikonasana
• Shavasana

• Uddiyan bandh
• Anulom vilom

Bhagyashree Sawant (Bugz)

Asthma (MUDD-PV-BUGS)
• Dandasana , uttan manduka, ushtrasana, gomukh, pavanmukta,
bhujan, makrasana, dhanurasana, setu bandha, vakrasana

• Jal neti
• Pranayama
• Yogic breathing
• Nadi shodhana
• Kapal bhati

Bhagyashree Sawant (Bugz)

Yoga for cervical spondy
• Griva shakti vikasaka
• Tadasana, kati chakrasana, vajrasana, ushtrasana, vakrasana, ardha
matsyen, gomukh, uttan manduk, bhujang, shalab, dhanura, makara,
shava
• Nadishuddi bhramari

Bhagyashree Sawant (Bugz)

 Short forms
• High BP – JUV4S – jala/uddi/vajra/sukha/shasha/setu
• Low bp – MAVPPS – matsya/adhomu/vipritkar/pada-pavan/shash
• Thyroid – Any asana that creates pressure on neck or opens neck
• Heart disease – MAAVTSS-G (mildpada-ardhamats-ardha chakra-vakra-triko-
setu-shava-gomu
• Menstruation – SADHUS – BPPBV – shash-ardhchak-dhanu-ardhahala-uttman-
setu-bhad-paschi-purvo-bhujan-vakrasa
• Lower back pain – BMS–DTTK–PKV – Bhuj-mak-shala-dha-triko-tada-kati-pasch-
katishakti-vakra
• Asthama – MUDD-PV-BUGS – Makra-ushtra-dhanu-danda-pavanmuk-vakra-
bhujan-uttanman-gomuk-setu
• Stress / anxiety – Asanas that makes blood flow up or comfortable posture
Bhagyashree Sawant (Bugz)
• Shatkriya
• Dhauti - DR CALMS – dig/resp/cough/asth/mucus/spleen
• Neti – MSS CRAB – muc/sinus/snori/cold/respi/asth/bronch
• Nauli – DALMR – dig/ab/livr/mucus/repro
• Kapalbhati – BLNDD – bloodcircu/liverkid/nadis/dig/diabet

• Pranayama
• Ujjayi – 3D
• Bhastrika – BHADELS
• Bhramari – BMCH
• Shitali – DBSHTTF

• Mudras
• Chin – CLEPS
• Chinmaya - energy and digestion
• Adi – cons
• Brahma – chest ailments and tiredness
• Dhyan – reduces stray thoughts
• Nasika – dental problems
Bhagyashree Sawant (Bugz)
• Healthy living as per BG
• ACCEPTS-CHAVRAM

Bhagyashree Sawant (Bugz)

Reading material
http://vedantastudent.weebly.com/the-three-sources-prasthanatrayi.html

Bhagyashree Sawant (Bugz)

• Panchkosha - panch mahabhutas - tan matras - panch pranas –
direction of prana – element of pranas – chakra
• Asanas for tridoshas imbalance

Bhagyashree Sawant (Bugz)

Panch Mahabhutas tanmatra Jnan- Karma-indriya
indriya

Fire Roopa (color and eyes Feet

form)

Air Sparsha (touch) Skin Hands

Space Shabd (Sound) Ear Vocal cords/mouth

Earth Gandha (Smell) Nose Anus

Water Rasa (taste) Tongue Genitals

Bhagyashree Sawant (Bugz)

Arishadvargas
• Lust or desire for sensual pleasure – काम – Kama
• Anger – क्रोध – Krodha
• Greed – लोभ – Lobha
• Delusion or infatuation – मोह – Moha
• Arrogance or pride – मद – Mada
• Miserliness or stinginess – मात्सयि – Matsarya

Bhagyashree Sawant (Bugz)