PRACTICAL NO.

4 YOGA

Meaning
The term yoga is derived from a Sanskrit word 'Yuj' which means join or union. In fact joining the
individual self with the divine or universal spirit is called yoga. It is a science of development of
man's Consciousness.
Patanjali - “Checking the impulse of mind is yoga”.

Maharishi Ved Vyas - “Yoga is attaining the pose”.

Importance Of Yoga
The perfect unison can be achieved through Hatha Yoga and its various branches (Ashtanga Yoga,
Iyengar Yoga, Bikram Yoga, Yin Yoga, Kundalini Yoga), depending on what you like and the
problems you are looking to tackle through the practice.

Some Of The Advantages Of Yoga Are As Follows:

 Improves brain function

 Lower stress levels
 Alters gene expression
 Increases flexibility
 Lowers blood pressure
 Improves lung capacity
 Relieves anxiety
 Relieves chronic back pain
 Lowers blood sugar in diabetics
 Improves sense of balance
 Stronger bones
 Healthy weight
 Lowers risk of heart diseases

ELEMENTS OF YOGA
 1. YAMA – Restraints, moral disciplines or moral vows
 2. NIYAMA – Positive duties or observances
 3. ASANA – Posture
 4. PRANAYAMA – Breathing Techniques
 5. PRATYAHARA – Sense withdrawal
 6. DHARANA – Focused Concentration
 7. DHYANA – Meditative Absorption
 8. SAMADHI – Bliss or Enlightenment

MEANING OF ASANA AND ITS CLASSIFICATION

Asana: According to Patanjali Means "Sthiram Sukham Asanam" i.e. that

possible which is comfortable and steady posture which can carry easily with
least efforts for extended period of time.
CLASSIFICATION OF ASANA
The Asanas can be classified depending on the application of the asanas. These are:

· 1. Meditative Asanas
· 2. Corrective or Cultural Asanas
· 3. Relaxing Asanas

MEDITATIVE ASANAS - Asanas like Padmasana (Lotus pose), Siddhasana(Perfect

pose), Swastikasana (Auspicious pose), Vajrasana (thunderbolt pose), Vrukshasana
(tree pose) etc are called as meditative asanas.

The purpose of these asanas is to stabilize the body for advance practices of
Pranayama and meditation.
CORRECTIVE OR CULTURAL ASANAS - Asanas have good effecton various
systems in human body, such as Matsyendrasana (spinal twist pose) has good effect
on digestive system and good effect on pancreas for improving the insulin
production, Sarvangasana (shoulder stand pose) has good effects on endocrine gland
system particularly thyroid glands. So the asanas which have complementary effect
on various organs can be classified in this category.

RELAXING ASANAS - Shavasana (corpse pose) and Makarasana (crocodilepose) are

relaxing asanas. These asanas give complete rest to body and mind.

Another way of classifying the asanas is depending on the pre-position required

for a particular asana, for example shoulder stand is performed from supineposition
so it can be classified under supine position. This can be divided in four sections.
These are:
1. Supine position- Asanas like sarvang asana ,Halasana, Chakrasana
2. Prone position- Asana like Bhujangasna, Shalabhasana, Noukasana
3. Sitting position- Asanas like Paschimottasna, Vajrasana, Padmasana
4. Standing position- Asanas like Trikonasna, Vrikshasna, Tadasna

PRANAYAMA
Pranayama: The word Pranayama is comprised of two words "Prana Plus Ayama"
Prana means life force and Ayama means control. In this way pranayamameans
"The control or regulation of Prana"

Stages/Parts of Pranayama

1. The first being inhalation through the nostrils which is known as Puraka.
2. The second is exhalation, known as Rechaka
3. The third is holding the breath in or holding outside the body which is

known as Kumbhaka.There are two types of kumbhaka:-

a) Internal khumbhaka-To retain the breath after complete inhalation.
b) External khumbhaka-To retain the breath after complete exhalation.

Benefits of pranayama
What is Surya Namaskar?

Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a
great cardiovascular workout, Surya Namaskar is also known to have an immensely positive
impact on the body and mind.

Surya Namaskar Steps to Follow

Step 1. Pranamasana (Prayer pose)

Stand at the edge of your mat, keep your feet together and balance your weight equally on
both feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up
from the sides, and as you exhale, bring your palms together in front of the chest in a prayer
position.
 Step 2. Hastauttanasana (Raised arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the
effort is to stretch the whole body up from the heels to the tips of the fingers.

Step 3. Hastapadasana (Standing forward bend)

Breathing out, bend forward from the waist keeping the spine erect. As you exhale
completely, bring the hands down to the floor beside the feet.

.
 Step 4. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor
and look up.

Step 5. Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight line.

Step 6. Ashtanga Namaskara (Salute with eight parts or points)

Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide
forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands,
two feet, two knees, chest and chin (eight parts of the body) should touch the floor.

Step 7. Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in
this pose with the shoulders away from the ears. Look up at the ceiling.

Step 8. Adho Mukha Svanasana (Downward facing dog pose)

Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.

Tip to deepen this yoga stretch:

If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone
up, going deeper into the stretch.

Step 9. Ashwa Sanchalanasana (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands. The left knee goes down
on the floor. Press the hips down and look up.

Step 10. Hastapadasana (Standing forward bend)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the
knees, if necessary.

Step 11. Hastauttanasana (Raised arms pose)

Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the
hips slightly outward.
Tip to deepen this yoga stretch:
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than
stretching backward.

Step 12. Tadasana (Mountain Pose)

As you exhale, first straighten the body, then bring the arms down. Relax in this position and
observe the sensations in your body.

This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only
this time, start with taking the left foot behind in step number 4 and bringing the left foot
forward in step number 9. Once done, you would’ve completed one round of Surya
Namaskar.

Surya Namaskar Video

Exercise 1: For the next 10 days, do 12 rounds of sun salutation, followed by other yoga
poses, and then relax with a round of Yoga Nidra
Benefits of Surya Namaskar

 Helps maintain cardiovascular health

 Stimulates the nervous system
 Helps in stretching, flexing, and toning the muscles
 An excellent exercise for weight loss management
 Strengthens the immune system
 Enhances cognitive functions
 Improves overall health, strengthens the body, and relaxes the mind