YOGA Class XII

CENTRAL BOARD OF SECONDARY EDUCATION

Shiksha Sadan, 17, Rouse Avenue, New Delhi-110 002
Content

Unit 1 - Introduction to Yoga and Yogic Practices-II 1-18

Unit 2 - Introduction to Yoga Texts- II 19-32

Unit 3 - Yoga for Health Promotion 33-66

Practical 67-120
Yoga
Unit-1
Introduction to Yoga and Yogic Practices-II

1.1 Shatkarma Meaning, Purpose and their Significance in Yoga Sadhna

Meaning
Shatkarma are cleansing techniques (shuddhi kriyas). They are prescribed to set up
the body for yoga practises. They are named shatkarma in view of fact that they are
six in number. In short, these techniques are used to clean digestion and excretory
system of our body. These systems mean eyes, respiratory system, digestive system
and excretory system. If there is any imbalance in these systems of the body, it leads
to diseases. Yoga recommends six purification processes to keep the equilibrium in.
They are known as Shat kriyas (six purification processes) which are given as under:
1. Kaphalabhati - Purification of frontal lobes and lungs.
2. Trataka - Blinkless gazing.
3. Neti - Nasal cleansing.
4. Dhauti - Cleaning of digestive track and stomach.
5. Nauli - Abdominal massage.
6. Basti - Colon cleaning.
The shatkarmas should always be learned and practiced under the supervision of an
experienced teacher.
Purpose and Significance :
 To maintain balance between tri-dosh Vata, Pitta and Kapha
 Improve chemical functioning of the body and mind.
Balance prana stream in Ida (left nostril) and Pingala Nadi (right nostril). From
that point reviving the course through Sushumna Nadi (both the nostrils).
 To eliminate toxins from our body.
 To purify our body from inside and keep our body healthy.
 Contribute strength to our internal systems like respiratory system, blood
circulation, digestive, and immune system.
These six cleansing processes are excellent practices designed to purify the whole
body, and to get good health.

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A. KAPAL BHATI
Kapal Means Skull and Bhati means
shining. In this practice, the breath is
forcefully exhaled through the nostrils
by firmly contracting the abdominal
muscles after which the inhalation
happens naturally. This is repeated 20
times in quick, rhythmic process. This
Kriya or cleansing process cleanses the
impurity of the Kapal region and makes it
shine with purity, so it is called as Kapal
Bhati.
BENEFITS Figure 1.1 (A)

 This is a great cleanser for the respiratory passage including the sinuses.
 It improves respiratory function and promotes circulation.
 It improves balance.
 It removes acidity and gas related problems.
 It cures sinus, asthma, and hair loss.
PRECAUTIONS
a. Slipped disc patients, and asthma patients should avoid it.
b. It should not be performed during menstruation
B. TRATAKA
It is a still-gazing based technique for eyes. In
this purifying method, you place a light source
like a flame at a manageable distance from
yourself. Then look at the point of the flame
without blinking your eyes until tears start to
flow.
BENEFITS
 It improves the eyesight and tones up the
visual mechanism.
 It also helps in increasing concentration.
 It helps to calm the mind and remove
distractions.
Figure 1.1 (B)
PRECAUTIONS
a. People suffering from epilepsy should not practice trataka on candle.
Kids should avoid practicing trataka.

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C. NETI:
A nasal cleansing procedure which
purifies the nasal passages and prevent
the onset of sinuses. It can be performed
in two ways: either using a neti pot to
purify the passages with salt called Jala
Neti, or using a thread passed through the
nostrils and out from the mouth called
Sutra Neti.
Figure 1.1 (C)
TECHNIQUE OF JALA NETI
 In a feeding cup or a small pot having a nozzle, take tepid water with a little
salt added to it.
 Insert the nozzle in one of the nostrils.
 Bend the head a little sideward and pour water slowly into the nostril.
 Then repeat the same procedure with the other nostril. Thus, the nasal cavity
is cleansed with water.
BENEFITS
a. Jal Neti removes excess mucus and impurities inside the nasal cavity.
b. It reduces inflammatory conditions and builds up resistance to the
atmosphere.
c. Helps in preventing cold and cough.
d. If practiced daily, it can cure headache and migraine.
D. DHAUTI:-*
It is a cleansing process for the
alimentary canal, including mouth,
oesophagus, stomach, intestines
and rectum.
BENEFITS
a. It removes all unwanted contents
from the stomach including excess
secretions of the stomach and
undigested food.
b. It cures the problem of gas, acidity
and indigestion. Figure 1.1 (D)
c. It helps to cure cough and sore throat.

*It must be performed under the careful supervision of a qualified Yoga Expert

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E. NAULI:-
It is cleansing practice of abdominal muscles
to massage and clean stomach and small
intestine. This is one of the most difficult
techniques to master. Nauli can be performed
by Pachima nauli, Madhyama nauli and Vama
nauli.
BENEFITS
 It tones and massages the entire abdominal
area, including muscles, nerves, intestines,
reproductive, urinary and excretory organs.
 It is a training of internal organs such as
stomach, liver, spleen, urinary bladder,
pancreas, gall bladder, and large and small Figure 1.1 (E)
intestine.
 It helps to remove the toxic materials from
the digestive tract.
F. BASTI:-
It is a method for purifying the large intestine
either with or without water.
Benefits
 Basti helps in are coming gastric troubles,
indigestion and purification of the large
intestine absorbs the nutrients and water
from undigested waste. Figure 1.1 (F)

1.2 Introduction to Yogasanas: Meaning, Principles and their Health

Benefits
Yoga is a spiritual discipline dating back to some the 5000 years in the history of Indian
philosophy. It's purpose is mainly to unleash spiritual and mental powers of an
individual. However, in recent times yoga has been extremely popular in context of
fighting stress, anxiety and depression in these times of industrialization and super-
fast lifestyle. While yoga may look like just a couple of body-bending exercises to the
normal eye, a lot goes on under the skin when the limbs are twisted and are left to the
breath consciously.
Yoga is not just a set of asanas that one performs on the mat, but rather a way of
living. With a healthy body and calm mind, one is bound to live a happier and stress-
free life.
ASANAS: MEANING, PROCEDURE, PRECAUTIONS AND THEIR HEALTH
BENEFITS

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Asana means a state of being, in which one can remain steady, calm, quiet and
comfortable, both physically and mentally. According to the Yoga Sutras of Patanjali
"Sthiram sukham asanam" means a position which is comfortable and steady. So, it is
wrong to say that yoga asanas are practiced to improve the practitioner's ability to sit
comfortably in one position for an extended period of time, as it is necessary during
meditation. Nowadays, a particular asana is explained in various ways by different
teachers that make students confused. Therefore, it is necessary for the practitioners
to know why they practice a particular technique. Before we explain the importance
of the particular technique for particular asanas, we should first understand the
importance of asanas from the point of view of physical health.
Human body is made up of various organs and organs are made up of tissues. So, it can
be stated that the health of the human body depends on the health of tissues.
Physiologically speaking, there are three conditions on which the human body remains
healthy. They are -
I. Constant supply of adequate nourishment to the endocrine glands and other
tissues.
II. Effective removal of waste products.
III. Proper functioning of all the nerve connections.
Cultural poses are fully capable of fulfilling these conditions. (I,II) Elements necessary
for the nourishment of tissues are carried to them through blood. This supply of
nourishment depends not only on the quality and quantity of the food, but also on the
power of digestion and absorption of the digestive system. In that way, the circulatory
system and digestive system are interconnected. This system can be kept in a
disciplined manner through cultural poses. The smooth muscles of our digestive track
need a gentle and automatic massage for proper functioning. When these abdominal
muscles become strong and elastic, they can work more effectively. Asanas like
Bhujangasana, Salbhasana, Paschimatanasana, Ardha-matsyendrasana, yoga-mudra
etc., help to keep our digestive function normal by making the abdominal muscles
stronger and more elastic. Asanas keep all the organs in their respective places and
help in proper removal of waste products.
Human health depends not only on the adequate supply of nourishment but also on the
secretions of the endocrine glands. Yogic exercises have been observed to be
outstanding exercises for the functioning of the endocrine glands' functions.
The most important element for nourishment is oxygen. By practicing asanas, we can
keep our respiratory system in a well-organized condition. For proper breathing
activity, the health of lungs and the respiratory muscles should be in a good condition.
Salbhasana helps to keep them more strong and elastic. The practice of anulom-vilom
pranayama helps to improve our lung volume capacity.
The third condition of the healthy body is the healthy functioning of the nerve
connections. Functioning of all the organs and tissues are regulated by the nervous
system.

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Every organ and tissue can perform their proper function mainly because of adequate
nerve connections. Asanas are found to be capable of preserving the health of the
brain and spinal cord. They have beneficial effects on the autonomic as well as the
peripheral nervous system which is spread throughout the body.
Asanas can be categorized into meditative and cultural poses. Cultural poses can be
divided into physical poses and relaxation poses.
Practice of yogic asanas, inattentively, may cause several injuries. Therefore, some
important points to be kept in mind while performing yogic asanas are as follows:
1. Asanas should not be done by only following books, it should be under the
guidance of an experienced teacher.
2. Asanas should not be performed with jerks, but slowly and step by step,
gradually up till the final pose on the condition that counter poses are also
done.
3. The final posture should be held for some time, but not beyond one's capacity.
In case of injuries or illness, the teacher should be consulted and followed.
4. The place should be clean and well ventilated.
5. Always breathe through the nose, unless specific instructions are given to the
contrary.
6. Do not practice beyond your capacity.
7. Concentrate on the effects of the asanas on the mind and the body.
8. Shavasana may be performed at any point of time during asana practice,
especially when feeling physically and mentally tired.
9. After completing shatkarma, asanas should be performed, followed by
pranayamas.
Regarding asanas, there are a few aspects that need to be taken care of, such as the
perfect time, place, duration of an asana and the condition in which the practice
should be done. The aspects that need to be taken care of, are as follows:
Time
Early morning is the best time for practicing asanas. It should be kept in mind that
after taking lunch up to 4 hours, no asanas, mudras or pranayamas should be done.
Place
Practicing yoga asanas in a well-ventilated place or open air place is recommended.
We should avoid artificial air.
Duration of asanas
It depends on the availability of the time. Normally, a healthy man should practice
asanas for 45 minutes every day, and pranayamas for 15 to 20 minutes. If kriyas are to
be performed, 30 minutes can be given for them.
Restricted conditions

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After going through a major surgery, one should be advised not to perform asanas
within 6 months. One can restart the practice under the guidance of the teacher after
6 months or so, when the affected parts and muscles become strong enough to bear
the pressure of the performance.
Limitation for women
Normally women during first 3 months of pregnancy should avoid
all the asanas which create abdominal pressure. During
menstruation cycle, they should also avoid all the asanas.
TYPES OF ASANAS
Various categories of asanas are: -

Straight Leg Raise Figure 1.2

Figure 1.2
Halasana Step-1

Halasana Step-2 Figure 1.2

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Halasana Step-3
Figure 1.2

Halasana Step-4 Figure 1.2

 Supine Line Asanas - These prepare you to proceed further in yoga and bring
consistency in the development of physical and mental pliability. Examples of
such Asanas are Sarvangasana, Ardha Halasana, Chakrasana &
Pawanmuktasasna.
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 Prone Line Asanas -These bring physical and mental, sharpness and alertness.
The postures are the opposite of forward bends as are the effects. In prone line
asana, the posterior spine is extended, bringing constituency and mental
peace. Such Asanas are Bhujangasana, Salbhasana, Dhanurasana & Naukasana.

Asanas in Prone Line Figure 1.2

Bhujangasana Step-1 Figure 1.2

Bhujangasana Step-2 Figure 1.2

 Sitting Asanas- Sitting upright in supine extending positions, and sadaka help
prepare physically and mentally for pranayama. Some of them are Padmasana,
Supta Vajrasana, Paschimottanasana, Ardh-matsyendrasana & Yogamudra.

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padahastasana step-1
Figure 1.2

Figure 1.2
padahastasana step-2

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padahastasana step-3 Figure 1.2

 Standing Asanas - Beginners should start with these as they bring elasticity in
the joints and muscles, in addition to building up stamina and physical ability.
These constitute the most basic of trainings in the early stage of yoga practice.
Some basic standing poses are utkatasana Tadasana, Trikonaasana,
Hanumanasana, Gyan Mudra.

Figure 1.2
Gomukhasana

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Gyan Mudra
Figure 1.2

Gomukhasana Figure 1.2

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Jalandhar Bandhas Step-2 Figure 1.2

NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH ASANAS WILL BE DESCRIBED IN

PRACTICAL AND DEMONSTRATION CHAPTER.

1.3 INTRODUCTION OF PRANAYAMA AND DHYANA AND THEIR HEALTH

BENEFITS
PRANAYAMA MEANING, PROCEDURE, PRECAUTIONS AND BENEFITS
Pranayama forms an important component of yogic practice. Pranayama is a science
which helps to regularize vital energies through the regulation of breathing. The main
purpose of pranayama is to gain control over the autonomous nervous system and
mental functions.
Pranayama practice involves slow deep inhalation (Puraka), holding breath
(Kumbhaka) and near complete exhalation (Rechaka).
The flow of Prana or vital energy to all the vital parts of the body is regulated by these
breath-regulating practices. Regular practice of pranayama can modulate the
sensitivity of chemo-receptors and can also make the mind calm and quiet.
These are the pranayama mentioned in the Hatha Yoga Texts.
(a) Anulom- vilom
(b) Suryabhedana,
(c) Ujjayi,
(d) Bharmari,

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(c) Sheetkari,
(d) Sheetali,
Nadishodhan or Anulom-vilom, Suryabhedan, Ujjayi, Sheetli, Bhramari, Pranayama
are important pranayamas to be practiced.
Before doing the above pranayamas, one must follow the essentials for practicing
them as stated below:
1. External environment :- Any place that is well- ventilated and free from
noise, insects and flies should be preferred to practice pranayamas.
2. Right season to begin the practice of Pranayama :- One should start to
practice Pranayama in spring season i.e. March-April and autumn season i.e.
Sept- Oct. One who is already in practice should continue its practice.
3. Right time :- Morning is the best suited time to practice Pranayamas.
4. Seat or Asana: - The seat should be soft, thick and comfortable.
5. Asana :- Asanas such as Padamasana, Siddhasana, Vajrasana and Sukhasana are
considered the most suitable postures for the practice of pranayama.
NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH PRANAYAMA WILL BE DESCRIBED IN
PRACTICAL AND DEMONSTRATION CHAPTER.

1.3 ( MEDITATION) DHYANA AND THEIR HEALTH BENEFITS

MEDITATION
Meditation (Dhyan) is a state of pure consciousness, which transcends the inner and
outer senses. Meditation can be an effective form of stress reduction and has the
potential to improve quality of life and decrease health care costs. Meditation
involves achieving a state of "thoughtless awareness" in which the excessive stress
producing activity of the mind is neutralized without reducing alertness and
effectiveness. Authentic meditation enables one to focus on the present moment
rather than dwell on the unchangeable past or undetermined future.
Meditation is the art of focusing 100% of your attention in one area. The practice
comes with a myriad of well- publicized health benefits including increased
concentration, decreased anxiety, and a general feeling of happiness. Although a
great number of people try meditation at some point in their lives, a small percentage
actually stick with it for the long-term. This is unfortunate, and a possible reason is
that many beginners do not begin with a mindset needed to make the practice
sustainable. Meditation is an absolutely wonderful practice, but can be very difficult
in the beginning.
Types of Meditation (Dhyan)
Mindfulness Meditation: The most well-known type of meditation, mindfulness
meditation, is about being aware of the sounds and activities happening around you.
It's almost a flow-like type of meditation, because you just let your mind be fluid and

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flow from one thought to the next, not really focusing on one particular thing. For
instance, if you live in a noisy city, you don't have to block out the outside sirens and
screaming children, you let your mind be aware of the sounds without becoming too
focused.
Spiritual Meditation: This type of meditation is for those who regularly participate in
prayer, as it's based on communicating with God. Just like the other styles, you must
be calm and quiet and then begin to focus on a question or problem you might have.
This style of meditation can not only be relaxing, but rewarding as well.
Focused Meditation: If the idea of clearing your mind of all thoughts stresses you out,
focused meditation is great because you can focus on a sound, object, mantra, or
thought. The key here is to just focus on one of these things and stay committed to
that one thought or object. This is when relaxation music comes in handy. Even though
you're essentially using your mind, you'll be amazed at how rejuvenated you feel
afterwards. In our day to day lives, our minds really are in 10 different places at once!
Movement Meditation: Movement meditation may seem intimidating, but if you're by
yourself and you really get into it, it can be extremely uplifting and relaxing at the
same time. Sitting with your eyes closed, simply focus on your breath and try out
different gentle, repetitive flowing movements. Rather than focus on a sound,
object, or thought, just turn your attention to your movement. A slow left and right
swaying motion can be therapeutic, or you could try moving your entire upper body in
a slow circular motion.
Mantra Meditation: Mantras are words that are chanted loudly during meditation. It
may seems odd to make loud noises during a meditation session, but it's actually the
sounds that becomes the object being focused on. In yoga, the mantra Om is regularly
used since it delivers a deep vibration that makes it easy for the mind to concentrate
on that particular sound.
Benefits of Meditation (Dhyan)
 A feeling of tranquility and freedom in daily life.
 Reduction in psychological disorders like anxiety, tiredness and depression etc.
 Relief from various pains, such as headache, joint pains etc.
 Highly beneficial in insomnia.
 Increase in patience, and affection and sympathy for others.
 Growth in devotion and belief in the Supreme Being.
 A stronger urge and aptitude for service and cooperation in social life.

1.4 Identify career opportunities in Yoga

 To accredit the students to become competent and committed professionals
willing to perform as yoga instructor, yoga teacher, yoga therapist, resource
officer in yoga, yoga instructor and naturopathy doctor

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 To accredit the students to have good health, to practice mental hygiene, to

possess emotional stability, to integrate moral values, to attain higher level of
consciousness
 To acquaint students with the theory and practical knowledge of yogasana,
Bandhas, Mudras and Pranayama.
 To enable students to prepare the yoga programme, yoga demonstrator etc.

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QUESTIONS
Unit-1
Topic 1.1
Q.1 What is the meaning of shatkarma?
Q.2 What is the purpose and significance of shatkarma?
Q.3 Write the benefits of kaphal bhati?
Q.4 What are precautions for trataka?
Q.5 What are the technique of jalaneti?
Q.6 What are the benefits of practicing jalaneti?
Q.7 What are the benefits of dhauti?
Q.8 What are the precautions of kapalbhati?
Q.9 What is nauli?
Q.10 What are the benefits of practicing nauli?
Q.11 Define basti?
Q.12 What are the benefits of basti?
Q.13 How to perform trataka?
TOPIC- 1.2
Q.1 Define yoga asana and explain its principles?
Q.2 Explain the health benefits of yoga asanas?
Q.3 What is the meaning of asana ?
Q.4 Write restricted conditions of asanas?
Q.5 What are the limitations for women in asana?
Q.6 Explain procedure of asanas?
Q.7 What are precautions of asanas?
Q.8 Write in detail the correct time, place and duration of asana?
Q.9 Describe various categories of asanas?
Q.10 Write the correct season to begin the practice of prayanama?

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TOPIC- 1.3
Q.1 What is meditation?
Q.2 Explain pranayama?
Q.3 Write the procedure of pranayama?
Q.4 What are the precautions for pranayama?
Q.5 What are benefits of pranayama?
Q.6 Explain mindfulness meditation?
Q.7 Write about spiritual meditation?
Q.8 What is mantra meditation?
Q.9 What are benefits of meditation?

TOPIC -1.4
Q.1 What are the career opportunities in yoga?

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Unit-2
Introduction to Yoga Text- II

2.1 Concept of Aahara (Diet) according to Yogic Text

An individual can't exist without air, water and food. Food is fundamental need for
everybody to live. Nutrition is essential for sound life. A balanced and nutritious diet
routine is important from the onset of life for development and advancement. With
regard to younger students, it expects more significance as earlier stages, like youth
and puberty are the phases of development and improvement; the requirement of
nutrition during these phases of development is definitely more. Balanced and
nutritious eating regimen is a fundamental requirement for keeping one healthy.
Balanced Diet:- A balanced diet is the one which contains all the elements of food
that are needed to keep one healthy. A balanced diet can be divided into two parts:
the macronutrients and micronutrients.
Macronutrients:- Macronutrients cover principally three components namely
carbohydrates, fats and proteins. Carbohydrates and fat provide energy and heat.
Proteins are crucial for building of tissues, maintenance of the cellular integrity and
functioning of the cells.
Micronutrients: The micronutrients comprise of vitamins and minerals. They
maintain tissues and regulate functions of the body. They also enhance the utilization
of carbohydrates, proteins and fats by the body.
Therefore, school children require nutrients in large quantities for maintenance as
well as for further growth.

Concept of Aahara
Shrimadbhagvadgita classifies three types of Yogic Diet
The ancient yogis has characterized Aahara into three qualities namely, Sattvic,
Rajsic and Tamasic. Each individual has three distinct qualities which are
transcendent and decide the nature and likings of an individual. Yogic system
categorizes Aahara(diet) into three groups:
Sattvic diet:
Diet that relates to expansion of lifespan, mental essence, quality, wellbeing and

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charm, that are tasty, Unctuous, stable, and fulfilling to the heart are the
nourishments that are favored by sattvic."
Sattvic diet is also mentioned as Yogic diet. It is considered as condition in which food
occurs naturally and liberated from any added substances or preservatives. Sattvic
diet ought to be expended in its normal structure as could be expected under the
circumstances, for example raw, steamed or lightly cooked. Sattvic diet contains
Whole grains (carbohydrates), pulses, nuts and seeds (proteins), fresh leafy foods
(nutrients and minerals), herbs, natural sweetners, for example, honey (in small
quantities) etc.
Rajasic diet:
"Bitter, sour, salty, excessively hot, pungent, dry, and burning are the foods favored by
rajsic, causing discomfort, depression and illness."
Rajasic things of food ought to be abstained in a yogic eating diet; they include:
Caffeinated beverages, for example, tea and coffee, Over processed artificial
added substances in food. Hot chilli or anything that can aggravate the mucous
membranes, garlic, onion, mushrooms etc.
Tamasic diet:
Not completely cooked, flavorless, smelly, extra food by others, not fit as a
contribution to health is known as tamasic."
Tamasic diet contains food items which are substantial and cause exhaustion or
laziness in a person. Such nourishment is best avoided by individuals experiencing
chronic depression. Tamasic diet includes food items like: Red meat, alcohol, spoiled
food, overripe or unripe organic products, burnt food, overly processed food sources,
fermented food.
Basis of yogic Diet
Various yogic scriptures identify food items to be as
Pathya (wholesome) and Apathya (unwholesome)
food and forms basis of Yogic diet. They are
discussed below:
Apathya/ Un-Wholesome food: Figure 2.1 (a)
The foods which are restricted (for the yogi) are: those which
are, sour, bitter, salty, heating, green vegetables (other than
those ordained), oil, sesame and mustard, alcohol, fish, flesh
foods, curds, buttermilk, oil cakes and garlic.
Undesirable eating routine ought not be taken, what is
warmed subsequent to getting cold, which is dry (without
common oil), which is too much salty or acidic, has too much
(blended) vegetables.
Figure 2.1 (b)
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Pathya/Wholesome food:
The most helpful food for the yogi are: acceptable
grains, wheat, rice, grain, milk, ghee, sugar sweets
(solidified sugar), dry ginger, natural product (types
of cucumber), five vegetables and such pulses, and
pure water. Figure 2.1 (c)
The yogi should take nourishing and sweet food mixed with, milk and ghee; it ought to
sustain the dhatus (basic body constituents) and be satisfying and suitable.
Yogic scriptures firmly discourage habit of Over-eating and inspiring moderation of
diet .
The Indian philosophy says that too much (surplus) of anything is worthless; Yogic
literature strongly suggests diet must be taken with some limitation and
overeating should be kept away at all cost. Likewise, Higher Yogic practices, for
example, meditation and pranayama are done while sitting for extended periods
for which light and adequate quantity of any food is relevant.
There is no yoga for an individual who eats plenty or who eats nothing for one who
is always ready to sleep excessive or one who rises throughout. Yoga gets
insignificant results with over-eating, over-effort, public contact, and irregular
state of mind. One should fill half the stomach with food, one quarter with Water
and the fourth quarter should be saved for the expansion of the air.
Plan of Yogic diet
 It is said that the Yoga (pranayama) must not be performed soon after the
dinners, nor when one is tremendously eager to eat; before starting the
training, some amount of milk and butter must be taken.
Effect of Mitahara (Yogic diet)
 In the yogic eating schedule, it is a practice to start the day with a glass of
warm water mixed with lemon . This cleanes the body and helps it to get rid of
harmful toxins. By the method of standard detoxification, organs in the body
can work well, and leads to obtain a body without ailments and diseases.
 The satvik diet keeps one genuinely fit, yet in addition intellectually graceful.
It is an eating habit which adjusts the body, mind and soul, subsequently
bringing energy in life of a person.
 The yogic diet believes in eating in tandem, therefore the yogic diet perhaps is
the most ideal way to lose fat, and it helps to strengthen your body's immunity
power alltogether. Hence, the eating plan alongside a couple of moments of
yoga, pranayama or some physical action will get you far from a wide range of
life style ailments like circulatory strain, diabetes etc.

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 Sattvic diet includes green leafy vegetables, fruits and sprouts etc.
Accordingly, it doesn't take a lot of hard work for the stomach related system
to process the food; the final result of which is proper bowel movement, clean
skin, etc.
 Sattvic nourishment includes ghee, coconut oil, sprouted seeds etc. These
make the food tasty. In addition, the good fats in the diet help in keeping your
mind, healthy and memory, sharp.

2.2 Significance of Hath Yoga practices in Health promotion

Hatha Yoga is a energetic and life changing practice of postures (asanas), breath
(pranayama), gestures (mudras), locks (bandhas), meditation sounds
(nadausandhana), and cleansing process (Shat kriyas) for enhance the physiological
functions of the body so as to prepare it for achieving mental balance and realizing
spiritual goals.
The word 'Hatha' is made up of two words 'Ha' and 'Tha' .In which 'Ha' means prana
shakti ,the most important force, and tha means the shakti of the mind (mental
force). Both life force 'Ha' and the mental force 'Tha' are the fundamental creators. In
this whole universe including the finest of atom or the largest of star are constituted
of these two force or energies. Therefore hatha yoga means union of the pranic force
& mental force.
Significance:
1. Improves Respiratory System: Hatha Yogasana helps to improve functioning of
respiratory system and increase the vital capacity of the practioner.
2. Improves Cardiovascular Fitness: Hatha Yoga improves cardiovascular wellness
and fitness. Regular practice of yogasana helps to normalize the blood
pressure. The regular practice of Hatha Yoga postures are effective in
controlling the diseases related to heart.
3. Improves Digestive System: The digestive fire or agni is stimulated. This
increases the appetite and balances the metabolism. Asanas stretch the body
and massage the abdominal muscles. This causes food to move efficiently along
the digestive tract. Bowel movement is regulated and constipatio relieved.
4. Clear and Shiny Skin: The Shat-kriya practices deeply purify the body and
mind and prepare for further practice. Additionally, the postures work as
detoxifying agents at some levels eliminating toxins, resulting in increase
awareness, inner glow and lustrous skin.
5. Flexibility of the Joints: The Hatha Yoga effectively works on the different
joints of the body helping them get their full range of motion. Asana helps to
tone up the muscles and enhances flexibility of the body.

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6. Improvement in Nervous System: The Hatha Yoga practice helps to improve
nervous system and maintains homeostasis (stability) in the body. The
parasympathetic nervous system of human body regulates the bloods pressure
and heart rate well when one practice yogasanas regularly.
7. Regulate the functioning of Endocrine Glands: In our body several glands are
situated at various places, these glands secrete specific hormones which
perform specific function. Malfunctioning of these glands may cause disorders.
Pranayama rejuvenates pituitary and pineal glands especially.
8. Regulates extra oxygen and burns fat: Hatha Yoga assist in weight regulations
as extra oxygen burns fat more efficiently. If one is under weight, extra oxygen
feeds starving tissues and glands.
9. Prepare the mind for meditation mudras prepare the mind for meditation and
encourage withdrawal of senses(Pratyahara) and also make the mind focused.
10. Overall wellbeing of whole body: Bandha destroy old age and death.
Jalandhar Bandh regulates the functioning of thyroid and para thyroid glands.
It destroys throat ailments like excess mucous in throat, stuttering, tonsillitis
etc. One may feel pressure or uneasness in heart, brain and ear if Jalandhar
Bandha is not applied during the practice of pranayam.

2.3 Concept of mental health well-being according to patanjali Yoga

Mental Health:- Mental health is an important component of overall health and well
being. It can be defined as state of psychological and emotional well being in which an
individual is able to use learning abilities, can function constructively and fruitfully in
society and can meet with the ordinary demands of everyday life.
Yoga is known to play remarkable role in the improvement of mental health as well as
in the treatment and prevention of mental (psychological) health related problems.
Patanjali yoga sutras start with the idea of 'cittavrti nirodha' enlighting the
importance of controlling the mind.
Patanjali yoga sutras highlight the capability of yoga to maintain mental health. It
concentrats on the promotive, preventive, and curative aspects of the Patanjali Yoga
Sutras in its syllabus for the promotion and development of the mental health and
healthy personality to maintain peace.
The yoga sutras allows practical philosophy and an applied science of life with all the
necessary related processes, tools and techniques. Yoga therapy in sutras offer sound
procedure for a harmonious life and also sound principles for higher, spiritual,
transcendental life.
There is a wonderful functioning connection between the ultimate goal, and the ways
and means prescribed to attain it. Man is lost in pursuit of wealth, comfort and
technology at the cost of his peace of mind and health.

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Causes of faulty mental health according to Patanjali Yoga Sutras:

Maharshi Patañjali defines yoga as 'yogah cittavrti nirodhah'. He described various
thereaputical aspects in his yoga sutras. We can begin with these concepts for
promotive curative, and preventive aspects in relation to mental wellbeing. Patañjali
explains about the disturbance of the mind and the development of disease (vyadhi),
their symptoms and process to overcome them.
[I Chapter, 30th Sutra] says Patanjali.
Disease: Mental laziness, doubt, lack of enthusiasm, lethargy, craving for sense-
pleasure, false perception, despair caused by failure to concentrate and unsteadiness
in concentration
Effects on Cittavikshepa
Maharshi Patanjali precisely explains the effects of the obstacles on the mental health
as pain, (Dukha), depression (Daurmanasya), trembling of the body (Angamejayatva)
and, irregular breathing (Shvasprashvasa) are the major symptoms of mental
distraction (Cittavikshepa.)

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[I Chapter, 31st Sutra]
Developing positive attitudes and feelings for Cittaprasadana
Further Maharshi Patanjali suggests a person to inculcate the qualities to achieve a
blissful state of mind called Cittaprasadana,
By cultivating the right attitude towards different kind of people:
Friendliness (maîtri),toward the happy (Sukha), compassion (Karuna) for the unhappy
(Dukha), delight (Mudita) in the virtuous (Punya) and indifference (Upeksha) toward
the immoral (Apunya) respectively. Then the mindfull-stuff achieve the Citta
prasadana (Blissful and peace of mind).
Steps for promoting mental modification of health
Yoga practice is being promoted for a high potential for prevention of illness and
promotion of health.
Kriya Yoga
Kriya"is defined as: practical action,
practice, and skill. According to
Patanjali, Kriya Yoga is classified into
three parts: tapas, swadhyaya, and
Ishwarapranidhana. It involves the acts
of self purification, self observation and
self awareness.
Tapas literally means 'to generate heat
or energy'. So it means, conservation of
heat and energy. In the sense of
awakening or stimulating the whole body
of our being to higher consciousness. It
helps to discipline the mind. It enables
the individual to control the urge for
materialistic and physical pleasures and
thus helps in the attainment of goal. Figure 2.3

"Swadhyaya means 'self-study.' This is usually interpreted as the study of the

scriptures which deals with the nature of the true Self (spirit) and its realization.
Continuous self analysis leads towards awareness of entire structure of one's
personality involving physical, mental, emotional and spiritual aspects.
"Ishwarapranidhana means the offering of one's life to God. It is an important tool to
develop the sense of surrendering the ego to the Supreme Being in humility, it is
thought that the character of the divine can be attained. Ishwarapranidhana also
signifies placing or combining the consciousness completely in inner awareness.

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Patanjali Ashtanga Yoga:

Ashtanaga Yoga is a mode of Yoga which
consist of Eight Limbs or Steps i.e.
Yama, Niyama, Asana, Pranayama,
Pratyahar, Dharna, Dhyana and Samadhi
have been found to control the mental
modification thereby helping in
attaining good health.

Figure 2.4
2.4 Yogic practice of Patanjali yoga:
Bahiranga and Antranga Yoga
Ashtanga Yoga of Patanjali consists of
eight limbs. The first five limbs-Yama,
Niyam, Asana, Pranayam and Pratyahara
constitute Bahiranga Yoga and the
remaining limbs i.e. Dharna, Dhyana and
Samadhi constitute to form as Antaranga
Yoga. It provides sound technique to
attain holistic healthy physical mental,
social and spiritual. The Ashtanga Yoga
promotes healthy living in following
ways.
Bahiranga Yoga
Yamas (self-restraints): The yamas are
Figure 2.5
guidelines for how to interact with the
outside world at a social level. The five yamas are: Ahimsa (non-violence), Satya
(truthfulness), Asteya (non- stealing), Brahmacharya (abstinence), Aparigraha (non-
hoarding). The practicing of Yama will help in developing peace and harmony in the
society.
Niyamas (observances): The niyamas represent guidelines for self-discipline.
According to Patanjali shoucha (cleanliness), santosha (contentment), tapas
(austerity), swadhyaya (the study of the scriptures and self-study), and Ishwara
pranidhana (surrender to God) are five Niyamas which provides a sense of discipline in
person life.
Asana (posture): Asana according to Patanjali, is the sitting posture which should be
steady and comfortable so the yogi can sit and meditate for long periods of time.

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Pranayama (breath control): Pranayama, which literally means stretching or
expansion of prana, the vital life force, involves breath control and helps train and
prepare the mind for dharana (concentration).
Pratyahara (sense withdrawal): Through pratyahara one gains the ability to
withdraw the senses from their objects thus achieving perfect control over the
senses. The pratyahara thus helps in mental and spiritual health of an individual.
Antaranga Yoga
Dharana (concentration/focus): Dharana involves focusing the mind on a single
object of concentration for long periods of time. Thus it is beneficial for psychological
and spiritual growth.
Dhyana (meditation): When there is an uninterrupted flow of the mind towards the
object of focus, the yogi enters the state of meditation. The practice of Dhyana
promotes towards good health, happiness and harmony in life.
Samadhi (total absorption): Finally when even the self-awareness of the mind
disappears, and only the object of meditation shines through, it is called the state of
samadhi. This leads to enlighten the state of self realization.

2.5 Concept of healthy living in Bhagawat Gita

The Bhagavada Gita is a yogic scripture, the description of which is found in the
Bhishma Parva of Mahabharata. It includes the knowledge of Indian religion and
philosophy. Those who cannot read Vedas, Upanishads. texts, they can get full benefit
by reading Gita. The Gita is a book that affects various aspects of life. In difficult
times of life, Gita guides a person. The Gita has received worldwide acceptance.
The Bhagawat Gita is a Sanskrit text derived from the Mahabharata epic. The
Bhagawatgita includes eighteen chapters. The content is in the form of a discussion
between Krishna and Arjuna that happened in the middle of war zone of Kurukshetra.
Reacting to Arjuna's confusion and puzzle, Krishna explains to Arjuna his duties as a
fighter and comments different Yogic and Vedantic philosophies with examples.
During this discussion, Krishna declares his identity as the Supreme almighty (God in
itself), blesses Arjuna with a glance of his divine universal form, "Vishvarupa". The
Bhagawatgita is admired/considered as sacred by ancient Indian traditions. It is
commonly known as The Gita.
The following three types of Yoga in particular have been highlight in the
Bhagwatgita:
 Bhakti Yoga (Yoga for Devotion) is summarized as a mode of worship, which
involves of continuous and loving remembrance of God.
 Karma Yoga(Yoga for Selfless Action), works are done without attachment to
the results. It is highlighted by many as the ideal path for Self-realization.

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 Jnana Yoga (Yoga of Self transcending Knowledge) is a path to achieve the true
knowledge about the self.
Healthy living in Bhagawat Gita
It has been translated into 75 languages of the world. In present times, man is getting
trapped in confusion, lies, superstitions and materialism. In the race for industrial
progress, a person is becoming distant from his own reality. It has a direct impact on
his health. An unhealthy person cannot live life to its full potential.
To understand the concept of healthy life according to the Bhagavada Gita, some
important facts are indicated, if a person follows them he can lead a healthy life.

YOGA MEANS EQUANIMITY:

Bhagavad Gita says "Samatvam Yoga Uchate"
Practice of equanimity of mind for any circumstance without any hatred or greed.
Treating all pain or pleasure in same way with love. This type of practice helps one to
keep mind constantly tranquil. When mind is peaceful, body functions properly. When
equanimity is practiced, fear of disease or fear of death will be thrown away from
mind, main causes of disease like jealousy, hatred, anger, will disappear
automatically and mind gets quiet. Hence practice of Yoga helps to cure and prevent
any disease and keeps you healthy.
YOGA IS SKILL IN ACTION:
Yogah Karmasu Kausalam: Gita 2.50: Yoga is skill in action. The skill is in maintaining
relaxation and awareness in action. Relaxed action is the process. Regular planning in
action is an outcome. Thus yoga is skill in action and ability to stay mastery over the
mind. "Yoga is art and science of Healthy Living"
At the point when you practice calmness in mind and are able to concentrate on one
thing, you can understand something and takes decisions with its right knowledge at
ideal time. Whatever work you do will be fruitful when you do with dedication and
commitment. This helps one to live purposefully in every movement of life. This also
helps in taking positive decision and positive thinking, moderate eating and sleeping,
working sincerely for right goal.
DEDICATING THE DIVINE QUALITIES
The goal of life is to free from destructive human race, one must live with humanity
and cultivate divine qualities. These qualities help one to focus lead glory of the self
at the same time to dedicate one's achievements towards the divine. It specifies
divine qualities as follows:
Fearlessness, purification of one's existence, cultivation of spiritual knowledge,
charity, self-control, performance of sacrifice, study of the Vedas, austerity and
simplicity; non-violence, truthfulness, freedom from anger; tranquility, gentleness,

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steady determination; forgiveness, cleanliness, freedom from envy.
BALANCE IN CONSCIOUSNESS
Eating healthy and right food in minimal quantity can lead to complete positive and
good life. He who is mild in his habits of eating, working, sleeping, and fun activities
can reduce all material pains by practicing the yoga.

2.6 Importance of Subjective experience in daily Yoga Practice

Yoga in daily life is a means of regular practice comprising of development in the
various areas proceeds simultaneously of physical, mental, social and spiritual
health. When the body is physically fit, the mind is tranquil, focused and stress is
under control. When you are healthy and wealthy, you are in touch with your inner
self, with others and your surroundings on a much deeper level, which adds to your
spiritual health and well being.
Various processes taking place during the achievement can be studied under the goals
of "Experience in Daily Life Practices" are:
 Physical Health"  Mental Health"
 Social Health"  Spiritual Health"
Physical Health
The health of the body is of fundamental importance in life. To preserve and restore
health there are Asanas, Pranayama and relaxation techniques. Physical development
affects whole life. It is the basis of all developments. All other developments depend
upon it. Physical development relates to structure of the body, height, weight ratio of
the body, anatomical and physiological development of all internal and external
organs, nervous system, various physiological and general conditions of health. An
even greater factor in the maintenance of good health is the food. What we eat
effects both our body and mind, our habits and qualities. In short, the food we eat has
an effect upon our whole body. Food is the source of our physical energy and vitality.
Mental Health
Mental health is an important component of overall health and well being. It can be
defined as state of psychological and emotional well being in which an individual is
able to use learning abilities, can function practically and fruitfully in society and it
can meet with the ordinary demands of everyday life. In general, we go through the
life by the mind and senses, rather than having these under our control. Negative
thoughts and fears create an imbalance in our nervous system and through this our
physical function. This is the cause of many illnesses and sorrows. Clarity of thought,
inner freedom, contentment and self-confidence are the basis for mental wellbeing.
That is the reason we strive to overcome our negative qualities and thoughts and
intend to create positive thoughts and behaviour.

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Social Health
Social health is simply to be happy within and to be able to make others happy. It
intends to nurture authentic contact and communication with other people, to accept
the responsibility within society and to work for the community. Social health is also
the capacity to relax and experience life with all its beauty. Social development
indicates to the development of the attitude and behavior in relations to conduct
towards others. It is the outcome of the process of socialization by which mental
attitudes and behavior of child are brought into harmony with others.
One of the developing issues which may lead even to committing crimes. It is a clear
sign of social illness. Group processes like cooperation, competition, friendship,
sympathy and communication are important for social development. The experience
of yoga in daily life can assist in overcoming this illness and grant people a new,
positive aim and purpose in everyday life. The importance of keeping good, positive
company has a great influence upon our mind, as such friendship shape and forms our
personality and character. To practice yoga intends to be active in the most positive
sense and to work for the welfare of all of humanity.
Spiritual Health
The fundamental principle of spiritual life and the highest precept of humanity are:
AHIMSA - PARAMO- DHARMA This principle teaches us non-violence, in thoughts,
words, feelings and actions. Prayer, meditation, mantra, positive thinking and
tolerance, leads to spiritual health and wellbeing. Humans ought to be protectors, not
be destroyers. Qualities that really make us human are the capacity to give,
understand and forgive. To secure life and respect the individuality and autonomy of
all types of life is a primary practice of the yoga teachings. By following these
principles prominent resilience, understanding, common love, help and compassion
develops - not only between individuals, but between all humans, nations, races, and
religious faiths. Spiritual urge is related to the search of happiness and terminations
of misery.

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QUESTIONS
UNIT- 2
TOPIC -2.1
Q.1 What is the concept of ahara?
Q.2 What is balanced diet?
Q.3 What are the macro nutrients?
Q.4 What are the micro nutrients?
Q.5 What is sattvic diet?
Q.6 Explain rajasic diet?
Q.7 Explain tamasic diet?
Q.8 Explain apathya /un-wholesome food?
Q.9 What is pathya/wholesome food?
Q.10 Explain effect of mitahara?

TOPIC-2.2
Q.1 Describe the significance of hath yoga practices in health problems?

TOPIC-2.3
Q.1 Describe the concept of mental well being according to Patanjali yoga?
Q.2 Explain the causes of faulty mental health according to Patanjali yoga sutras?
Q.3 Describe the effects of cittavikshepa?
Q.4 What are the steps for promoting mental modifications of health?
Q.5 According to Patanjali, what is asthang yoga?

Topic-2.4
Q.1 Explain all parts of bahiranga yoga?
Q.2 Describe all parts of ashtang yoga?

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TOPIC-2.5
Q.1 Explain concept of healthy living described in bhagwat gita?
Q.2 Explain the following types of yoga :
a) Bhakti yoga
b) Karma yoga
c) Janana yoga
Q.3 Explain the following:
a) Yoga means equanimity?
b How yoga is a skill action? Describe?
c) How yoga dedicate the divine qualities?

TOPIC-2.6
Q. Explain the following:
a) Physical health
b) Mental health
c) Social health
d) Spiritual health

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Unit-3
Yoga for Health Promotion

3.1 Introduction to first aid and CPR

During medical emergency and accidents, first aid is the first and immediate help
given to a sick or injured person, which may include cardiopulmonary resuscitation
(CPR) while waiting for an ambulance/ medical help. First aid can be performed by
someone with basic medical training or, even untrained person.
Everyone should learn CPR properly, and also know how to use an automated external
defibrillator (AED). AED is a machine that is used for electric shock in case of cardiac
arrest (stopping of heart beat). The AED is usually available at public places/
commercial set-ups like malls, cinema halls and airports etc.
The primary aim of first aid is to minimize pain, prevent death or serious injury from
worsening. The key objectives of first aid are as follows:
1. The primary objective of first aid is to minimize the pain and save lives. First
aid done correctly should help reduce the patient's pain and stabilise the
patient.
2. First aid also includes addressing the external factors, such as moving a
patient away from any cause of harm or site of accident, away from fire as
smoke may cause further choking, and applying first aid techniques to prevent
worsening of the condition.
3. It would also include to accelerate the recovery from the illness or injury, and
in some cases might involve completing a treatment, such as applying adhesive
bandage to a small wound or supporting a broken arm or leg.
It is important to note that first aid cannot be compared with the care what a trained
medical professional provides. First aid involves making common sense decisions in
the best interest of an injured person in an emergency situation.
Following (ABCD) points may be noted in the patient during such emergency :
1. Airways : Airways are clear ?
2. Beathing : Respiration is adequately maintained ?
3. Circulation : Any possibility of internal bleeding ?
4. Disability : Difficulty in body functions or, activity limitations ?
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In such scenario, the following points should be kept in mind and appropriate actions
taken accordingly for the benefit of the patient :
1. Is the environment safe for the person?
2. Is the person conscious or unconscious?
3. If the person appears unconscious, tap and talk, shake his/her shoulder and
ask loudly (shout) , "Are you okay?"
4. Call your local emergency helpline number.
5. Look and listen : See the movements of chest, and try to listen breathing sound
6. Try to feel pulse at neck (carotid artery, one side, not more than 10 seconds)
7. Begin CPR.
8. If an AED is available, deliver one shock as instructed, then begin CPR.
CPR
Cardiopulmonary resuscitation (CPR) is a life saving procedure. It's very useful where
someone's breathing and/or heartbeat has stopped. Nowadays it is expected that
everyone should learn CPR. This may save someone's life during emergency.
There can be two situations regarding CPR :
1. If you're not trained and not confident about CPR, then provide hands-only
CPR. That means chest compressions of 100 times in a minute until medical
helps arrive.
2. If you're well-trained, start CPR with 30 chest compressions followed by two
rescue breaths (mouth to mouth resuscitation; mask may be used to prevent
transmission of infection).
CPR can keep oxygenated blood flowing to the brain and other vital organs until more
definitive medical treatment restores a normal heart activity.
When the heart stops, the lack of oxygenated blood supply can cause brain damage in
a few minutes only. A person may die within 5 to 10 minutes.
CPR : Compression only (hands-only); C-A-B
For adults with cardiac arrest, compression-only (hands-only) CPR involves chest
compressions without ventilation support. It is recommended as the method of choice
for the untrained person (helper) as it is easier to perform.
The recommended order of interventions is chest compressions, airway, breathing
(CAB) in most situations, with a compression rate of at least 100 per minute in all
groups. Recommended compression depth in adults and children is about 5 cm (2
inches) and in infants it is 4 centimetres.
In adults, rescuers should use two hands for the chest compressions, whereas in small
children one hand should be used and two fingers (index and middle fingers) should
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be used in babies (infants).
Compression-only CPR is not as good for children who are more likely to have cardiac
arrest from respiratory causes. Both, children and adults, should receive about 100
chest compressions per minute.
ABC vs CAB
The order of CPR interventions in new-born babies : airway, breathing, chest
compressions (ABC) whereas in adults and children : chest compressions, airway,
breathing (CAB).
CPR : Compressions with rescue breaths
Please note this should be tried only if you are well trained in CPR.
Mouth-to-mouth resuscitation
A universal compression to ventilation ratio of 30:2 is recommended for adults, it
means 30 times chest compression followed by 2 rescue breaths, then repeat the
same cycle again and again till the medical help arrives.
With children, if at least 2 trained rescuers are present a ratio of 15:2 can be
maintained. Rescue breaths for children and especially for babies should be relatively
gentle.
CPR : Method : C-A-B
Compressions
1. Put the person on his/her back on a firm surface.
2. Kneel next to the person's neck and shoulders.
3. Place the heel of one hand over the centre of the person's chest, between the
nipples. Place your other hand on top of the first hand. Keep your elbows
straight and position your shoulders directly above your hands.
4. Use your upper body weight as you push straight down on the chest at least 2
inches (approximately 5 cm). Push hard at a rate of 100 compressions a minute.
5. If you haven't been trained in CPR, continue chest compressions until there are
signs of movement or until emergency medical help arrives. If you have been
trained in CPR, go on to next step, opening the airway and rescue breathing.

Figure 3.1 (A)

CPR method, compression (Source: Wikipedia)

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Airway
If you're trained in CPR and you've performed 30 chest compressions, open the
person's airway. Put your palm on the person's forehead and gently tilt the head back.
Then with the other hand, gently lift the chin forward to open the airway.
Breathing
Rescue breathing can be mouth-to-mouth breathing or mouth-to-nose breathing if the
mouth is seriously injured or can't be opened. A mask may be used to prevent
transmission of infection.
1. With the airway open, pinch the nostrils shut for mouth-to-mouth breathing
and cover the person's mouth with yours, making a seal.
2. Prepare to give two rescue breaths. Thirty chest compressions followed by two
rescue breaths is considered one cycle.
3. Resume chest compressions.
4. As soon as an automated external defibrillator (AED) is available, use it while
following the instructions.
5. Continue CPR until there are signs of movement or emergency medical help
arrives.

Figure 3.1 (B)

Mouth to mouth resuscitation (Source: Wikipedia)

CPR in children : C-A-B

Compressions
If you are alone, perform five cycles of compressions and breaths on the child - this
should take about two minutes - before calling your local emergency help number and
getting the AED, if one is available.
1. Put the child on the back on a firm surface.
2. Kneel next to the child's neck and shoulders.
3. Use two hands, or only one hand if the child is very small, to perform chest
compressions. Press straight down on the chest about 2 inches (approximately

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5 cm). Push hard at a rate of 100 to 120 compressions a minute.
4. If you haven't been trained in CPR, continue chest compressions until there are
signs of movement or until emergency medical help arrives. If you have been
trained in CPR, go on to next step, opening the airway and rescue breathing.
Airway
If you're trained in CPR and you've performed 30 chest compressions, open the child's
airway. Put your palm on the child's forehead and gently tilt the head back. Then with
the other hand, gently lift the chin forward to open the airway.
Breathing
Use the same compression-breath rate that is used for adults: 30 compressions
followed by two breaths. This is one cycle.
1. With the airway open, pinch the nostrils shut for mouth-to-mouth breathing
and cover the child's mouth with yours, making a seal.
2. Prepare to give two rescue breaths. Give the first rescue breath - lasting one
second - and watch to see if the chest rises. If it does rise, give the second
breath.
3. After the two breaths, immediately begin the next cycle of compressions and
breaths. If there are two people performing CPR, conduct 15 compressions
followed by two breaths.
4. As soon as an AED is available, use it while following the instructions.
5. Continue CPR until the child moves or emergency medical help arrives.

3.2 Yogic Management of Stress and its Consequences

CONCEPT OF STRESS
Stress is a universal term which is used by anyone or everyone without understanding
it properly. Stress is now formalized to mean any change within a system induced by
external forces.
Medical science defines stress as a specific response of body to all the nonspecific
demand i.e., secretions of certain hormones.
When a person faces problems in his everyday life which exceeds his resources for
coping with them, he feels stressed. Stress is a demand on our adaptability to evoke a
response.
But we must remember that stress is not just caused by external environment, it can
be generated within from our fears, hopes, expectations and beliefs.
How modern medical science deals with stress is not our topic of discussion, we are

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going to talk about how yoga can manage stress. It is an accepted fact amongst the
world population that 'Yoga' brings happiness, peace of mind and a positive state of
health. However, there is a limited understanding regarding the ways in which yoga
achieve these things. Actually, yoga aligns with the level body, mind and intellect the
by proper knowledge of structure and function, through self-realization and inner
awareness.
When our resources are over utilized, our exhausted body stops functioning smoothly.
The signs that indicate may be physical signs such as high blood pressure , high blood
sugar, digestive disorders, back pain, and many others.
The Yogic asanas stretch and tone every muscle of the body, joints, spine, the entire
skeletal muscles organs, as well as nerves, keeping the entire system in radiant
health. By releasing physical and mental tension, a person liberates a vast amount of
energy. The yogic breathing practice known as Pranayamas, revitalize the body and
help to control the mind, leaving the person calm and refreshed. Relaxation helps
control anxiety, hypertension and other discomforts of the mind and body.
Definition
According to WHO, " mental Health is a state of well being in which the individual
realizes his or her own abilities, can cope with the normal stresses of life, can work
productively and fruitfully and is able to make a contribution to his or her
community".
Types of STRESS
A good stress has the following characteristic features it:
 Motivates
 Focuses energy
 Improves performance
A bad stress has the following characteristic outcomes:
 Anxeity
 Tension
 Decrease performance
 Mental and Physical problems
CAUSES OF STRESS
There may be various reasons for stress. Few of them are listed below:
1) FINANCIAL PROBLEMS
According to a survey, money is a significant source of stress. Financial stress

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can take months or years to come out from. In the long-term, stress related to
finance results in distress, which may bring up blood pressure and cause
headaches, upset stomach, chest pain, insomnia, and a general feeling of
sickness. Financial stress has also been linked to a number of health problems,
including depression, anxiety, skin problems, diabetes, and arthritis.
2) WORK
According to the Center for Disease Control and Prevention (CDC), people now
spend 8 percent more time at work compared to 20 years ago, and about 13
percent of people work a second job. At least 40 percent report their jobs are
stressful, and 26 percent report they often feel burned out by their work. Any
amount of things can contribute to job stress including too much work, job
insecurity, dissatisfaction with a job or career, conflicts with a boss and/or
coworkers, etc. Whether worrying about a specific project or feeling unfairly
treated, putting jobs ahead of everything else can affect many aspects of life,
including personal relationships and mental and physical health.
3) PERSONAL RELATIONSHIPS
There are people in our lives that cause stress. It could be a family member, an
intimate partner, friend, or coworker. Toxic people lurk in all parts of our lives
and the stress we experience from these relationships can affect physical and
mental health.
4) PARENTING
Parents are often faced with busy schedules that include a job, household
duties, and raising children which results in parenting stress. High levels of
parenting stress can cause a parent to be harsh, negative, and authoritarian in
their interactions with children. Parenting stress can also decrease the quality
of parent-child relationships. For example, you may not have open
communication so your child doesn't come to you for advice or your child and
you may argue often.
Sources of parenting stress may include lower income, long working hours,
single parenting, marital or relationship tensions, or raising a child who has
been diagnosed with a behavioral disorder or developmental disability.
5) DAILY LIFE AND BUSY-NESS
Day-to-day stressors are our daily inconveniences. They include things like
misplacing keys, running late, and forgetting to bring an important item with
you when leaving the house. Usually, these are just minor setbacks, but if they
become frequent, they become a source of anxiety affecting physical and/or
psychological health.

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6) PERSONALITY AND RESOURCES

Personality traits can be independent sources of stress. Extroverts, for
example, tend to experience less stress in daily life and have greater social
resources, which buffer against stress. Perfectionists may bring stress onto
themselves unnecessarily because of their exacting standards, experiencing
more negative mental and physical health consequences than those who
merely focus on high achievement.
SIGNS AND SYMPTOMS OF STRESS
a. Common effects of stress on mood
Anxiety, restlessness, lack of motivation or focus, feeling overwhelmed,
irritability or anger and sadness or depression
b. Common effects of stress on your behavior
Overeating or under eating, anger outburst, drug or alcohol abuse, tobacco use
and social withdrawal.
EFFECTS OF STRESS
Stress is a natural, physical and mental reaction to life experiences. Everyone
experiences stress time to time; Stress can be beneficial to your health. It can help
you cope with potentially serious situations. Our body responds to stress by releasing
hormones that increases heart and breathing rates and muscles to respond.
Yet if the stress response doesn't stop firing, and these stress levels stay elevated for
longer than necessary for survival, it can impact your health. Chronic stress can cause
a variety of symptoms and can affect your overall well-being. Some of the effects are
discussed below:
1) Respiratory and cardiovascular systems:
Stress hormones affect the respiratory and cardiovascular systems. During
stress, breathing becomes faster in an effort to quickly distribute oxygen-rich
blood to our body. If one already has a breathing problem like asthma or
emphysema, stress can make it even harder to breathe.
Under stress, the heart pumps faster. Stress hormones can cause the blood
vessels to constrict and divert more oxygen to your muscles so that one has
more strength to take action. But this also raises the blood pressure.
As a result, frequent or chronic stress will make the heart work too hard for too
long. When the blood pressure rises, so does the risk of having a stroke or heart
attack.
2) Digestive system
Under stress, the liver produces extra blood sugar (glucose) to give the body a

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boost of energy. If under chronic stress, the body may not be able to keep up
with this extra glucose surge. Chronic stress may increase the risk of
developing type 2 diabetes. The rush of hormones, rapid breathing, and
increased heart rate can also upset the digestive system where one is more
likely to have heartburn or acid reflux.
3) Muscular system
The muscles tense up to protect themselves from injury when you're stressed.
They tend to release again once you relax, but if you're constantly under stress,
the muscles may not get the chance to relax. Tight muscles cause headaches,
back and shoulder pain, and body aches. This can set off an unhealthy cycle as
you turn to pain medications for relief.
4) Sexuality and reproductive system
Stress is exhausting for both, the body and the mind. If stress continues for a
long time, a man's testosterone level begins to drop. This interferes with sperm
production and can cause erectile dysfunction or impotence. Chronic stress
may also increase the risk of infection for male reproductive organs like the
prostate and testes.
For women, stress can affect the menstrual cycle. It leads to irregular, heavier,
or more painful periods. Chronic stress can also magnify the physical symptoms
of menopause.
5) Immune system
Stress stimulates the immune system, which can be a benefit for immediate
situations. This stimulation can help to avoid infections and heal wounds. But
over time, stress hormones will weaken the immune system and reduce the
body's response to foreign invaders. People under chronic stress are more
susceptible to viral illnesses like the flu and the common cold, as well as other
infections. Stress can also increase the time it takes for you to recover from an
illness or injury.
Yogic Management of Stress
1. Om chanting and prayer.

Figure 3.2 (A)

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2. ShodhanaKriyas: Kapalabhati,.

Figure 3.2 (B)

3. Suryanamaskara-1

Figure 3.3 (A)

4. Suryanamaskara-2

Figure 3.3 (B)

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Suryanamaskara-3

Figure 3.3 (C)

Suryanamaskara-4

Figure 3.3 (D)

Suryanamaskara-5

Figure 3.3 (E)

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Suryanamaskara-6

Figure 3.3 (F)

Suryanamaskara-7

Figure 3.3 (G)

Suryanamaskara-8

Figure 3.3 (H)

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Suryanamaskara-9

Figure 3.3 (I)

Suryanamaskara-10

Figure 3.3 (J)

Suryanamaskara-11

Figure 3.3 (K)

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Suryanamaskara-12

Figure 3.3 (L)

Tadasana,

Figure 3.4

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Vrikshasana

Figure 3.5
Konasana

Figure 3.6
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Ardha Chakrasana

Figure 3.7

Dhanurasana

Figure 3.8

Ustrasana

Figure 3.9

Sasankasana

Figure 3.10
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Gaumukh Asana

Figure 3.11

Vakrasana

Figure 3.12

Makrasana

Figure 3.13

Bhujangasana

Figure 3.14

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Uttan Padasana

Figure 3.15

Ardha Halasana

Figure 3.16

Pawanmuktasana

Figure 3.17

Sethybandhasana

Figure 3.18

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Savasana.

Figure 3.19

5. Pranayama:
Nadishodhana, Brahmari.

Figure 3.20

6. Dhyana (Meditation)

Figure 3.21

7. Santi Patha
Yoga and Diet
The yogic diet popularly known as sattvic diet is the most preferred diet. Sattvic diet
contains more of fresh fruits and vegetables (spinach, cabbage, sprouts, garlic, onion,
carrot, beetroots) in its natural form, soup etc. Intake of Vitamin B and B Complex is
helpful in psychosomatic illness and reduce the stress. Rajasik foods uptake like fried
food items, spicy foods, soft drinks and beverages, fast food etc. should be limited.
Tamasik food like non-vegetarian food items; alcoholic drinks etc. must be avoided.

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3.3 Yoga in prevention of common disease

(A) OBESITY
Obesity is supposed to be a gift of modern life style. It is the most common nutritional
or metabolic disorder. Obesity is a condition in which excess body fat accumulates to
such an extent that health may be affected. It is commonly defined as a Body Mass
Index (BMI) of 30kg/m2 or higher. Obesity, in absolute terms, is an increase of body
adipose tissue (fat tissue) mass.
Causes
A combination of excessive calorie consumption and a sedentary lifestyle are the
primary causes of obesity. In a few cases, increased food consumption can be
attributed to genetic, medical or psychiatric illness. Excess fat accumulation may be
due to imbalance between energy intake and energy expenditure. Some patients may
be obese due to the abnormal secretion of the Thyroid gland or due to hereditary
causes. Actually, there are no specific causes but factors influencing are:
Diet: Consumption of high calorie and low fiber diet.
Sedentary Lifestyle: significant role in obesity.
Genetics: Polymorphisms in various genes controlling appetite and metabolism may
predispose to obesity.
Medical and psychiatric illness: Certain physical and mental illness and the
pharmaceutical substances used to treat them can increase the risk of obesity.
Early malnutrition: Malnutrition in early life is believed to play a role in the rising
rates of obesity in the developing world. Endocrine changes that occur during periods
of malnutrition may promote the storage of fat, once more calories becoming
available.
Gut Flora: There is an indication that gut flora in obese and lean individuals can affect
the individuals' metabolic potential. This apparent alteration of the metabolic
potential is believed to confer a greater capacity to harvest energy contributing to
obesity.
Neurobiological mechanism:
Leptin and ghrelin are considered to be complementary in their influence on
appetite, with ghrelin produced by the stomach, modeling short-term appetite
control. In particular, they, and other appetite related hormones act on the
hypothalamus, a region of the brain central to the regulation of food intake and
energy expenditure.
Socio-economic: High socio-economic group.
Heredity: Obesity may inherit from parent to child.
Endocrine factors: Hypothyroidism, Cushing Syndrome, etc.

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Faulty metabolism: The person whose rate of metabolism is low, tend to get fat
deposited in their body.
Psychological factors: Worry, anxiety, fear, feeling of loneliness, dissociation and
frustration may stimulate the person to over eat.
Water retention: Too much consumption of tea, coffee, aerated water, alcoholic
drinks results in deposition of fluid in the body tissues and causes increase in weight.
The excessive fat accumulation can be measured through the following means:
 Some expression of weight in relation to height, especially one to referred to as
the body mass index (BMI). A BMI of all round 25kg/m2 is considered normal.
 Skin fold measurements.
 Various body circumferences, particularly the ratio of the waist to hip
circumference.
Yogic Management of Obesity
1. Om chanting and prayer.
2. ShodhanaKriyas
Kapalabhati,
Kunjal, Agnisara, Nauli
3. Suryanamaskara
4. Yogasanas

Figure 3.22

Figure 3.23
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Figure 3.24

Figure 3.25

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Figure 3.26

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Paschimottasana

Ustrasana

Figure 3.27
Tadasana, katichakrasana, Pavanamuktasana, Sarvangasana, Matsyasana,
Halasana, Bhujangasana, Dhanurasana, Supta- vajrasana, Paschimotasana,
Ardhamatsyendrasana, Ushtrasana, Mandukasana, Mayurrasana, shavasana.
5. Pranayama: Nadishodhana, suryabhedi pranayama, Brahmari, Sitali,
Bhastrika.
6. Special Practice: Yoganidra.
7. Dhyana (Meditation)
8. Yama and Niyama: will help to have controlled behavior and would pacify the
wondering mind. It also helps to have control over the eating habits of a
person.
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(B) HYPERTENSION
Hypertension is the elevation of the blood pressure above normal. The levels of
Systolic and Diastolic pressure are both risk factors. BP > 140 mmHg. & Diastolic Bp >
90 mmHg are generally accepted as hypertension.
Classification of hypertension
1. Primary Hypertension (high blood pressure in the absence of any
underlying disease):
 Benign Hypertension
 Malignant Hypertension
2. Secondary Hypertension (high pressure due to some underlying disease):
 Cardiovascular Hypertension
 Endocrine Hypertension
 Renal Hypertension
 Neurogenic Hypertension
 Pregnancy induced Hypertension Manifestations of Hypertension:
 Renal Failure
 Left Ventricular Failure
 Myocardial Infarction
 Cerebral Hemorrhage
Management of Hypertension
I. Dietary Management
 Maintain a healthy life style by maintaining adequate nutrition.
 Regularize eating habits by consuming foot at regular intervals of time.
 Avoid fried foods.
 Avoid high salt content foods.
 Sprinkle lemon juice over vegetables instead of table salt.
 Take foods rich in fibre, like vegetables and fruits such as apples,
oranges, carrots, tomatoes, and beans etc.
 Do not skip a meal.
 Avoid pickles, chutneys, pappads, etc. which has high salt content.
 Eat foods rich in antioxidants like Citrus fruits, papaya, tomatoes,
grains, cereals, potatoes, green leafy vegetables, etc.
 Avoid dishes,containing baking powder.

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II. Yogic Management

The role of yoga in the management of hypertension is well documented now. Aim of
treatment of hypertension should be to lower the blood pressure and to prevent
further complications.
In general, the practices prescribed for the hypertension cases are:
Kriyas: Jalneti, Sutraneti
Surya-namaskara and selected practices of Yoga
SukshmaVyayama (suryanamaskara may be avoided in severe cases)
Asanas: Tadasana, Katichakrasana, Konasana, Uttanapadasana, Ardhhalasana,
Pavanamuktasana, Vajrasana, Ushtrasana, Bhujangasana, Dhanurasana,
Gomukhasana, Vakrasana, Uttanamandukasana, Shavasana.
Pranayama: Nadishuddi, Ujjayi and Bhramari.
Meditation: Breath Awareness, Om Chanting and Om Meditation.
Contraindications: The Topsy-turvy postures, hyperventilation breathing practices
should be avoided.
(C) LOW BACK PAIN
Low back pain is the most common cause of job- related disability and a leading
contributor to missed work. Fortunately, most occurrences of low back pain go away
within a few days. Others take much longer time to resolve or lead to more serious
conditions. Chronic back pain is a major cause of social and financial concerns as it is
associated with impaired quality of life, loss of productivity and large health care
expenses. Acute short- term low back pain generally lasts from a few days to a few
weeks. Most acute back pains are mechanical in nature - the result of trauma to the
lower back or a disorder such as arthritis. Pain and strain may be caused by sports
injury, work around the house or in the garden, or a sudden jerk such as car accident or
other stress on spinal bones and tissues.
Symptoms:
 Symptoms may range from muscles ache to shooting or stabbing pain, limited
flexibility and/or range of motion or inability to stand straight.
 Occasionally, pain felt in one part of the body due to disorder or injury, may
"radiate" elsewhere in the body.
 Chronic back pain is measured by duration - pain that persists for more than 3
months is considered chronic. It is often progressive and the cause can be
difficult to determine.

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Causes of lower back pain:
 As age advances, bone strength and muscle elasticity and tone tend to
decrease. The discs begin to lose fluid and flexibility, which decreases their
ability to cushion the vertebrae.
 Pain can occur when, someone lifts something which is too heavy or over
stretches, causing a sprain, strain or spasm in one of the muscles or ligaments
in the back.
 When the nerve roots become compressed or irritated, back pain results.
 Low back pain may reflect nerve or muscle irritation or bone lesions. Most low
back pains follow injury or trauma to the back, but pain may also be caused by
degenerative conditions such as arthritis or disc disease, osteoporosis or other
bone diseases, viral infections, irritation to joints and discs or congenital
abnormalities in the spine, obesity, smoking, weight gain during pregnancy,
stress, poor physical condition, improper posture for doing a particular activity
and poor sleeping position may also contribute to low back pain.
Yogic Management of Low Back Pain
1. Om chanting and prayer
2. Spinal exercise: The simple spinal movements facilitate the practice of a
further range of Yogic techniques by loosening the joints and muscles.
3. Sukshma Vyayama: Griva-sakti-vikasaka (Strengthening the Neck) (1, 2 & 3),
SkandhatathaBahu- mula-sakti-vikasaka (Developing the strength of the
Shoulder- Blades and Joints), Purnabhuja-sakti- vikasaka (Developing the
arms) (Exercise B, C, D, E - vikasaka & F), Kati-sakti (strengthening the Back)
(1, 2, 3, 4 & 5).
4. Yogasanas: Tadasana, UrdhwaHastottanasana, Katichakrasana,
Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana,
Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaen- drasana,
Marjari-asana, Gomukhasana, Uttanamandukasana, SaralaMatsyasana,
Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Shavasana.
5. Pranayama: Nandishodhana Pranayama, Suryabhedana, Pranayama, Ujjayi,
Bhramari
6. Special Practices: YogaNidra
7. Dhyana: Meditation Tips to a healthier back
Following any period of prolonged inactivity, begin a program of regular low-impact
exercise. Yoga can help to stretch and strengthen muscles and improve posture. Low
impact for appropriate exercises age are designed to strengthen lower back and
abdominal muscles can help as well.

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 Always stretch before exercise or other strenuous physical activity.

 Don't lean when standing or sitting. When standing, keep the weight balanced
on the feet.
 At home or work, make sure the work surface is at a comfortable height.
 Sit on a chair with good lumber support along with proper position and height
for the task. Keep the shoulders straight. Switch sitting positions often and
periodically walk around the office, gently stretch muscles to relieve tension.
If one must sit for a long period of time, rest the feet on a low stool.
 Wear comfortable, low-heeled shoes.
 Sleep on the side to reduce any curve in the spine. Always sleep on a firm
surface.
 Don't try to lift objects too heavy. Keep the objects close to the body. Do not
twist when lifting.
 Maintain proper nutrition and diet to reduce and prevent excessive weight,
especially around waistline that taxes lower back muscles. A diet with
sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote
proper bone growth.
 If one smokes, quit smoking. Smoking reduces blood flow to the lower spine and
causes the spinal disc to degenerate.
 Avoid excessive stress. Stress will also contribute to the pain intensity.
(D) BRONCHIAL ASTHMA
Asthma is a disease of the respiratory system where the airways get narrowed, often
in response to a "trigger" such as exposure to an allergen, cold air, exercise, or
emotional stress. This narrowing causes symptoms such as wheezing, shortness of
breath, chest tightness, and coughing, which respond to bronchodilators.
The asthmatic disorder is a chronic (recurring) inflammatory condition in which the
airways develops increased responsiveness to various stimuli, characterized by
bronchial hyper-responsiveness, inflammation, increased mucus production and
intermittent airway obstruction.
Asthma is characterized by episodic, reversible broncho- constriction resulting from
increased responsiveness of the trachea-bronchial tree to various stimuli. The exact
basis of bronchial hyper reactivity is not entirely clear. But bronchial inflammation
plays an important role.
Clinical course: Signs and symptoms of Asthma
 Asthma is characterized by episodic dyspnea (difficulty in breathing),
wheezing and cough.
 Difficulty in expiration.

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 Tightness of the chest/discomfort in the chest may be seen.
 Attack lasts from one to several hours.
 Severe attacks may affect the heart and circulatory system.
 Severe attack, not responsive to usual therapy is called "status asthmaticus"
and is a medical emergency.
 Hypercarbia (increased level of CO2), acidosis and hypoxia (decreased O2
level) is rare in asthma.
Management of Bronchial Asthma
I. Dietary management
1. The diet plays an important role in the management of asthma and other
respiratory conditions.
2. There are foods which are allergic to asthma patients and such foods should be
avoided.
3. Cold foods, ice creams, chocolates, other stimulants, fruits like banana etc.
are to be avoided.
4. Also, the foods which add to the production of should be specifically avoided.
II. Yogic Management
The role of yoga in the management of Bronchial. Asthma is well documented now.
Aim of the treatment of asthma should be broncho-constriction and to tackle the
triggering factors.
1. Kriyas: Jalaneti, sutraneti, kapalabhati, kunjal, vastradhouti
2. Om chanting and prayer
3. Suryanamaskara
4. Selected practices of sukshmavyayama: Uccaranasthalatatha Visuddha
chakra shuddi, Buddhitathadhriti shaktivikasaka, Vakshasthala shaktivikasaka
(1 and 2)
5. Yogasanas: Tadasana, Katichakrasana, Urdhwahastottanasana, Gomukhasana,
Ushtrasana, Vakrasana, Ardhamatsyendrasna, Uttanamandukasana,
Bhujanasana, Dhanurasana, Sarvangasana, Matsyasana, Shavasana.
6. Pranayama: Nadishodhana Pranayama, Suryabhedi pranayama, Bhramari,
Bhastrika.
7. Special Practice: Yoganidra
8. Dhyana: Meditation

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(E) ARTHRITIS
Yoga is proven to help people with arthritis improve many physical and psychological
symptoms. Recent scientific studies of people with various types of arthritis shows
that regular yoga practice can help reduce joint pain, improves joint flexibility and
function, and lower stress and tension to promote better sleep. Yoga falls in many
forms, but generally involves positioning the body in various poses along with
coordinated breathing and meditation exercises.
Clinical course: Signs and symptoms of arthritis
Regardless the type of arthritis, the common symptoms for all arthritis disorders
include varied levels of pain, swelling, joint stiffness and sometimes a constant ache
around joints. Other than this a variety of symptoms can be found such as:
 Inability to use the hand or walk.
 Feeling tiredness.
 Weight loss.
 Poor sleep.
 Muscle ache and pain.
 Tenderness.
 Difficulty in movement of joints.
Yogic Management of Arthritis:
1. Om chanting and prayer
2. Spinal exercise: The simple spinal movements facilitate the practice of
further range of Yogic techniques by loosening the joints and muscles.
3. SukshmaVyayama: Griva-sakti-vikasaka (Strengthen- ing the Neck) (1, 2& 3),
SkandhatathaBahu-mula-sakti- vikasaka (Developing the strength of the
Shoulder- Blades and Joints), Purnabhuja-sakti- vikasaka Developing the arms
exercise B, C, D, E & F, Kati-sakti vikasaka strengthening the back exercise 1, 2,
3, 4 & 5).
4. Yogasanas: Tadasana, Urdhwa hastottanasana, Katichakrasana,
Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana,
Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaendr
asana, Marjari-asana, Gomukhasana, Uttanamandukasana, SaralaMatsyasana,
Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Shavasana.
5. Pranayama: Nandishodhana Pranayama, Suryabhedana, Pranayama, Ujjayi,
Bhramari
6. Special Practices: YogaNidra
7. Dhyana: Meditation

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3.4 Yoga and personality development
Personality: The term personality defines what an individual is. In contemporary
psychology, personality has been examined in a few different ways. Psychologists
refer personality as qualities and characteristic behavior within an individual.
Personality development has several interrelated dimensions namely, physical,
intellectual, emotional, social and spiritual.
From yogic point of view the person is viewed as a spiritual entity, connecting in the
material world, utilizing body/mind as a vehicle. Human being here is seen as an
autonomous spiritual consciousness, independent of the body. Yogic philosophy views
the person as having five koshas which surround the divine self or the atman. These
sheaths, from the outermost to innermost order are known as Annamaya Kosha
(physical body), Pranamaya Kosha (energy body), Manomaya Kosha (mental body)
Vijnanamaya Kosha (bliss body). Inner shr eaths are related to the higher levels of
conscio sness while the outermost shr eath is related to the outward going or lower
level of consciousness.
Personality Development through Yoga
Yoga is considered as an effective tool for development of personality of children.
Yoga acts on all five koshas (shr eaths) surrounding the self.
Asanas are the tools which mainly influence annamaya kosha by bringing flexibility,
relaxation, toning, strength, balance and general fitness. Various researches have
revealed that at the pranamaya kosha or the subtle energy level, pranayama restores
harmony to the flow of prana (vital force) by removing blocks and imbalances. The
manomaya kosha works at two levels, the level of mind and the level of emotion. At
the mental level, dharna, dhyana and smadhi facilitate channelization of thoughts
and then focus on a single thought leading to the state of super consciousness. At the
emotional level, Bhakti Yoga is good for culturing emotion. It gives emotion the right
direction for growth. By devotional practices, negative, harsh and violent emotions
can be replaced with the positive, soft and gentle emotions. Thus, Dhyan and Bhakti
Yoga facilitate the mental and emotional development of the children. Dhyana and
Jnana Yoga are helpful to reach the level of higher buddhi.
Good intellect, intuition, wisdom, higher knowledge and psychic abilities shine out
from the innermost sheath(anandmaya kosha). Love, compassion, joy,
accomplishment and mutually fulfilling relationships get evolved from the crude level
to a more refined level. This will help to evolve better intra-personal and
interpersonal relationships. Ananamaya kosha (bliss body) is the ineffable experience
of peace, love and ecstasy from being in contact with the ultimate consiciousness
which can be reached by attaining the state of smadhi.

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Yoga for Physical Development

Physical growth for an ideal body means proportionate body with all the muscles
relaxed in a normal state, all systems and organs of body with least abnormality and
absence of ailments. Yogic practices can play positive role in promotion of wellness
and in preventing and curing various ailments of the body and in helping the body
work more efficiently. Well proportionate body and flexibility in the muscles and parts
of the body can be attained with the help of various asanas or postures. Contribution
of Yoga to the physical development of personality has been proved time and again.
Yoga for Cognitive Development
Mental development is the growth and change in cognitive processes such as
attention, memory, thinking, perceiving, imagination, reasoning and problem
solving. It is a continuous process which continue without any interruption during all
the stages of life. Surya Namaskar, Tratak and Pranayama helps to maintain the pineal
gland (responsible for development of cerebral faculty) and beneficial for learning,
retaining information and memory.
Yoga for Emotional Development
Emotional development can be considered in terms of control and expression of
emotions as well as management of relationships with oneself and others. Stretching
exercises, relaxation techniques and pranayams are good tools for conditioning of the
autonomic nervous system. These yogic practices have been found to bring
significant positive changes in the emotional states of anxiety, stress, depression,
regression, fatigue, guilt and arousal.
Yoga for Social Development
Social development refers to the development of attitude and behavior in relation to
others behavior. The process by which attitude and behavior of a child are brought
into harmony with other's is called socialization.Yama, Niyama, Pratyahar and Dhyana
of Ashtang Yoga are important tools for social development.
Yoga for Spiritual Development
The texts on Yoga describe the spiritual health as self awareness of one's natural state
of contentment. Spiritual development takes place in the form of habit, values, ethics
etc. Good habits and a strong value system inculcated right from the childhood will
have lasting effects on the personality of a child. Dhyana is a powerful tool for a
spiritual growth. Teaching and practice of Yama, Niyama and Meditation (Dhyana) are
beneficial for spiritual growth.

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QUESTION
UNIT- 3
TOPIC 3.1
1. What is stress?
2. What is concept of stress?
3. Describe the types of stress.
4. What are the causes of stress?
5. What are signs and symptoms of stress?
6. Describe the effects of stress?
7. According to WHO describe the definition of stress?
8. Write 3 types of good stress?
9. Write four types of bad stress?
10. Which shatkarma helps us to relieve our stress ?
11. Which asana helps us to feel stress free?

TOPIC 3.2
1. What is obesity?
2. Which shatkarma helps us to reduce obesity ?
3. Which asanas we should do to control obesity?
4. Which pranayama practice helps us to reduce obesity?
5. What is hypertension?
6. Write classification of hypertension?
7. Write yogic management of hypertension?
8. Describe management of hypertension?
9. Write down the asanas which helps us to control hypertension?
10. In hypertension which pranayama should we do?
11. In hypertension which meditation should we do?
12. Explain lower back pain?
13. Write the symptoms of lower back pain?
14. Describe the causes of lower back pain?
15. Write the yogic management of lower back pain?

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16. Write down the names of asanas which helps us to reduce lower back pain?
17. Write down the names of pranayama which helps us to reduce lower back pain?
18. Explain precautions to prevent lower back pain?
19. Explain bronchial asthma?
20. Write signs and symptoms of bronchial asthma?
21. Write dietary management of bronchial asthma?
22. In bronchial asthma what type of asanas we should do?
23. In bronchial asthma what type of pranayama we should do?
24. Explain arthritis?
25. Write signs and symptoms of arthritis?
26. Write down the names of asanas we should do in arthritis?
27. Write down the names of pranayama we should do in arthritis?
28. What are the precautions to prevent arthritis?

TOPIC 3.3
1. Describe yoga and personality development?
2. How yoga develops our personality?

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Practical - Demonstration
and Practical Skills

Start Prayer During Practical Skill

There are some prayers which one can offer during practicing Yoga.

1. OM saha navavatu sah nau bhunaktu

saha viryam karavavahai tejasvi navadhitam astu ma vidvishavahai OM shanti,
shanti, shanti
May we be protected together. may we be nourished together.
May we create strength among one another. May our study be filled with
brilliance and light. May there be no hostility between us.
Om peace, peace peace.
2. Gaytri Mantra
Om bhu bhuvah svaha Tat savitur varenyam Bargo devasya dhimahi Dhiyo youna
prachodayat
I reflect on the unity of Divine Spirit, which pervades everthing in the earth,
the atmosphere, and heavens.
May this supreme Consciousness protect me and
illuminate my illuminate my intellect that I may
realize my inherent Oneness with That.
Steps for Suryanamaskar
Suryanamaskar is a very important yogasan. It has 12
poses, which give benefit to complete body. If someone
has less time to do different Yoga, he / she can pracice
this to get complete benefit of Yoga.

Step 1 (Prayer pose)

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Stand at the edge of your mat, keep your feet together and balance your weight
equally on both the 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 prayer position.

Step 2 (Raised Arms Pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this
pose, the objective is to stretch the whole body up from the heels to the tips of the
fingers. To get maximum benefits, you may pull the pelvis forward and ensure
reaching up with your fingers rather than going backward.

Step 3 (Equestrian Pose)

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Breathing out, bent forward from the waist keepong the arms by the side of theears
till palm reaches the floor on the both sides of the feet and forehead near the knees.

Step 4 (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 (Sick Pose)

As you breathe in, take the left leg back and bring the whole body in a straight line and
keep your arms perpendicular to the floor.

Step 6 (Saluting with eight points or parts)

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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 (eightparts of the body) should touch the
floor

Step 7 (Cobra Pose)

Slide forward and raise the chest up into the cobra posture. You may keep your elbows
bent in this pose, the shoulders away from the ears. Look up. As you inhale, make a
gentle effort to push the chest forward; as you exhale, make a gentle effort to push
the navel down. Tuck the toes under. Ensure you're stretching just as much as you can;
do not force.

Step 8 (Mountain Pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V'
(/\) posture. 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 (Equestrian Pose)

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Breathing in, bring the right foot forward in between the two hands, left knee down to
the floor, press the hips down and look up and place the right foot exactly between the
two hands and the right calf perpendicular to the floor. In this position, make a
gentle effort to push the hips down towards the floor, to deepen the stretch.

Step 10 (Hand to foot Pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend
the knees, if necessary. Gently straighten the knees and if you can, try and touch your
nose to the knees. Keep breathing.

Step 11 (Raised Arms Pose)

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

Step 12

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

Benefits of Surayanaskar
Following are some of the main benefits of Suryanamskar :

1. Improves Blood Circulation of the Body : Due to the active process of

inhalation and exhalation, the lungs are constantly ventilated, and the blood
remains oxygenated. It's a great way of detoxing your body and helping it get
rid of excess carbon dioxide and other toxic gases.

2. Your Mantra to Weight loss : When done at a fast pace, it is a great

cardiovascular workout that stretches the abdominal muscles while
simultaneously helping you reduce excess weight around your stomach. The
asanas also result in toning your arms, abs and giving great flexibility to your
spine. Moreover, It helps to strengthen your entire skeletal system including
your ligaments.

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3. Promotes a Regular Menstrual Cycle : If you're facing the problem of an
irregular menstrual cycle, these as an as will help you suppress this irregularity
and if practiced daily, it ensures an easy child birth.

4. Benefits your Skin and Hair : By incorporating it in to your routine, it will keep
you youthful and healthy even in old age. It improves your blood circultaion
that aids in bringing back the glow on your face; previenting the onset of
wrinkles, making your skin look ageless and radiant. It also prevents hair loss
and the aging of hair.

5. Ani-anxiety and Calming Properties : Surya Namaskar helps to improve

memory and the nervous system. Moreover, its stabilizes the acitvity of the
endocrine and thyroid glands, thereby reducing anxiety and inducing the
sensation of complete calmness and tranquility.

Asanas in Supine Line

Following are the Asanas which can be practiced in Supine or 'lying on back' Position -

Steps for Straight Leg Raising

Step-1 Lie flat on your back

Bend one knee, one leg straight, ighten your abs and raise the straightened leg off the
floor Tighten the muscle on the top of your thigh as you slowly lift your leg, keeping
your knee straight

Step-2:

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Step-3 Lower it and repeat several times with both legs

Steps for Both Leg Raising

Step-1: Lie flat on your back

Bend one knee, one leg straight, lighten your abs and raise the straightened leg off the
floor. Tighten the muscle on the top of your thigh as you slowly

Step-2:

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Steps for Halasana

Step-1: Lie on the yoga mat or carpet and join the legs together

Step-2: Raise your legs to make an angle of 90 degree

Step-3: Thrust the palms, raise the waist and legs, bending forwards curving the back
and resting the legs on the floor above head

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Step-4: Try to place the big toe on the Floor and keep the legs straight

Step-5: Balance the whole weight on the shoulder blade, shift both the hands over
the head, join the fingers and hold the head with it and relax the elbows on
the floor

Step-6: Try to remain in the position ill the count of 100.

Step-7: Then release the fingers above the head, pressing the pals on the floor taking
back thumb toe gently bring the body and legs to the floor

Step-8: Relax and practice for 2 round more

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Benefits

1. Practicing this asana regularly can avoid disease like diabetes, obesity,
consipaion, stomach disorder, Blood pressure and menstrual disorders

2. It makes your back bone elastic and flexible.

3. Halasana helps to reduce both belly and body fat.

4. It improves memory power.

Precautions

1. Those having neck pain, spondylosis and high blood pressure should not
practice this yoga pose.

2. Pregnant ladies should not try this asana

Steps for Pawanmuktasan

Lie in the base position. Bend the right knee and bring the thigh to the chest. Interlock
the fingers and clasp the hands on the shin just below the right knee. Keep the left leg
straight and on the ground.

Step-1

Inhale deeply, filling the lungs as much as possible. Holding the breath, raise the head
and shoulders o? the ground and try to touch the right knee with the nose. Remain in
the final position for a few seconds, retaining the breath and counting mentally.
While slowly exhaling, return to the base position.

Step-2

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Benefits

Pawanmuktasana strengthens the lower back muscles and loosens the spinal
vertebrae. It massages the abdomen and the digestive organs and is, therefore, very
effective in removing wind and constipation. By massaging the pelvic muscles and
reproductive organs, it is also useful in the treatment of impotence, sterility and
menstrual problems.

Precautions

Not to be performed by persons suffering from high blood pressure or serious back
conditions, such as sciatica and slipped disc.

Asanas in Prone line

Following are the Asanas which can be practiced in Prone or lying on stomach Position -

Steps for Bhujangasana

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Step-1: Lie down on the floor on your stomach in a comfortable level preferably on
yoga mat. Keep your feet together with the tops of them against the floor

Step-2: Now spread your hands on the floor under your shoulders and hug your elbows
against your rib cage. After doing this close your eyes, and inhale slowly but deeply.
Imagine the stability in your pelvis, thighs and your feet tops. Imagine, that part
rooted to the ground

Step-3: Exhale gradually before opening your eyes, continue breathing process
(Inhale- exhale) slowly and deeply. As you inhale, your arm should be steadily
straightened. Extend through and deepen your stretch to create a graceful arc in your
back. Use the stretch in your legs and back, in place of exerting yourself to gain height
and risk overarching the spine.

Step-4: Now press your tail bone towards your pubis and lift your pubis toward your
navel, in this, trying to narrow your hips

Instructions: Keep your shoulders broad but in a relaxed position, with the blades low
on your back. Now lift from the top of your sternum, but try to avoid pushing the front
of your ribs forward. Pu? your side ribs forward and keep your lower back in relaxed,
and trying to distribute the stretch evenly along your spine. In the process of up and
down, inhale when you bent upwards and held your breathe for few seconds, and in
the down position exhale. In upward position trying to hold your breathe for some
seconds, and release your breathe while getting back to staring position or lying down
position.

Benefits

1 This Asana helps to stretches muscles in the shoulders, chest and abdominal
also. It decreases the stiffness of the lower back, and it gives strength to arms
and shoulders.

2 It increases flexibility, improves menstrual irregularities in women. Elevate

mood, and this can also help in stress, depression, anxiety keep away from our
mind. It forms and tones the butt area.

3 Improves the blood circulation and oxygen in body, heart and throughout the
spinal and pelvic region especially, and it simulates organs in the abdomen, like
kidneys. It also opens the chest and helps to clear the passages of the heart and
lungs.

4 Improves digestion. Gives strengthens to the spinal cord. Help to soothes

sciatica. It also helps to cure the symptoms of asthma.

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Precautions

People who are suffering from back injury are advised not to do this. Also, people
having Carpal tunnel syndrome, headache and in the case of Pregnancy do not try this
asana

Steps for Shalabhasana (Locust)

Step-1: Lie down on your Stomach;

Breath in (inhale) and lift your Both leg up, (your leg should not bend at the knee).
Your chin should be on the graund

Step-2

Step-3: After after exhale both leg should be down slowly.

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Benefits

1 It is beneficial in all the disorders at the lower end of the spine.

2 Most helpful for a backache and sciatica pain.

3 Useful for removing unwanted fats around abdomen, waist, hips and thighs.

4 Daily practice of this Asana can cure cervical spondylitis and spinal cord
ailments.

5 Strengthening your wrists, hips, thighs, legs, buttocks, lower abdomen and
diaphragm.

6 Toughens back muscles.

Precautions

Don't practice this asana in case if any surgery has been done. First practice Nilabh
Shalabhasana then only practice Shalabhasana. Control your breathing while doing
this pose

Asanas in Sitting Pose

Following are the Asanas which can be practiced in Sitting Position -

Steps for Paschimottanasana

Step-1: Sit down straight with your legs

together by stretching them in front of
you. keep your head neck and spine erect

Step-2: Now bend your head and trunk

slowly forward to catch the toes with the
thumb, index and middle fingers without
bending knees. Take a deep breath and
exhale slowly.

Step-3: Try to touch your head to your both knees. Bend the arm and try to touch the
elbow to the floor. Exhale completely and holding out your breath stay in this posture
for a few seconds

Step-4: After few seconds slowly return to your starting position and breathe
normally. Repeat this for 3-4 times

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Benefits of Paschimottanasana

Following are the benefits of Paschimottasana -

1 It acts as a stress reliever. Remove anxiety, anger, and irritability. Calms the
mind.

2 Reduces fatty deposits in the abdomen.

3 Stretches the spine and brings flexibility.

4 Good for constipation and digestive disorder.

5 Useful for increasing height.

6 Regular practice cures impotency and enhances the sexual power.

7 Tones the abdominal-pelvic-organs.

8 Balances the menstrual cycles.

9 This asana is recommendede specially for women after delivery.

Precautions

1 Pregnant women should not practice Paschimottasana.

2 Person suffering from slip disc or sciatica problem, asthma should avoid
Paschimottasana.

3 Ulcer patient should not practice.

Steps for Gomukhasana

Step-1: Sit with the legs straight

Step-2: Bend the left leg and place it

over the right thigh so that the left heel
touches the outer side of the right
buttock

Step-3: Bend the right leg and place the

right heel beside the left buttock. Both
buttocks remain on the floor

Step-4: Bring the left arm behind the back from below and clasp the fingers of both
hands together

Step-5: The head remains upright and straight and rests on the right forearm. Look up
breathing normally hold the position. Return to the staring position & Pracice the
exercise on the other side

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Benefits

1 Promotes mobility of the shoulders and hips.

2 Strengthening the muscles of the chest and back.

3 Improves a rounded back and sideways curvature of the spine.

4 Facilitates deeper breathing.

5 Simulates kidney function,

6 Activates the bladder and the digestive system.

7 Counters diabetes.

8 Strengthens the finger joints and wrists

Steps for Vakrasana

Step-1: Sit down stretching your legs forward on the ground

Step-2: Keep your hands beside your thighs or buttocks. Bend your right leg straight
and stretched. Keep the Right foot beside the Left knee and the Right knee raised
upward

Step-3: Inhale and raise the arms to shoulder height, keeping the elbows straight.
Exhaling, twist to the Right, place the Left arm by the outer side of the Right knee and
hold the Right ankle with the Left hand.

Step-4: Take the Right hand behind the back keeping the palms on the floor. Look
backward towards the left side

Benefits

1 Increases the elasticity of the spine and tones the spinal nerves.

2 Stretches the muscles.

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3 Helps to get relief in stiffness of vertebrae.

4 Massages the abdominal organs.

5 Reduces belly fat.

6 Regulates the secretion of digestive juices useful for different digestive

disorders.

7 Loosens the hip joints, relieving stiffness.

8 Flab on the lateral side of the abdomen gets reduced.

9 Specifically, simulates Navel chakra or Manipur chakra.

Steps for Ustrasana (Camel Pose)

Step-1: Sit on the floor stretching your leg and keeping your spine erect keeping palms
on the ground side by the buttocks

Step-2: Bend your leg by the knees and sit on your heels placing the buttocks between
the heels.

Step-3: Kneel on the floor keeping your knees in line with the shoulders and sole of the
feet facing the ceiling. Keep your hand on waist.

Step-4: Inhale and arch your back and place your palms on the heels of the feet Keep
your arms straight. Do not strain your neck keep it neutral. Let your neck be free.
Stay in this final position for couple of breaths or as much longer as you can.

Step-5: Breathe out and slowly come to the normal position withdrawing your hands
from the feet.

Benefits

1 Ustrasana Stretches the anterior muscles of the body.

2 Improves flexibility of the spine and strengthens it.

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3 Camel Pose Improves digestion

4 Gives relaxation to the lower back.

5 Useful as an initial practice for back bending.

Precautions

People suffering from severe back and neck injury, high or low blood pressure,
migraine should not practice this asana.

Steps for Mandukasana (Frog Pose)

Step-1: Comfortably sit in Vajrasana. Close

the fists of your both hands. While
clinching the fists press your thumb inside
with the fingers.

Step-2: While pressing the navel with your

both fists exhale and bend forward. Hold
the breath when you are in the position of
bend forward and keep looking straight

Instructions: Stay in this position for some

time, inhale and come back to starting position (Vajrasana). Repeat this for three to
four times

Benefits

1 Increases the quantity of insulin, so it is beneficial for curing diabetes.

2 Cure the problems related to stomach.

3 It is beneficial in cardiovascular diseases.

4 Useful for flexibility of thighs and legs.

5 Reduces extra fat from thighs and hips.

6 It improves the functioning of digestive system and excretory system.

7 It cures the pain of ankles, knees, and back.

Precautions

1 Those People who are suffering from abdominal injuries and any kind of back
pain do not perform the Manduk asana.

2. In the case of knee injury avoid this.

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Steps for Shashankasana

Step-1: Sit in Vajrasana. Place your hands on the thighs and breathe in a relaxed
manner

Step-2: Raise both your hands above the head, palms facing forward. The arms
should be in line with the shoulders

Step-3: Slowly bend down and bring the hands forward, till the hands and forehead
touched the ground. Exhale while you are bending forward

Step-4: In the final position the fore-head and hands rest on the ground. Rest in this
position for as long as you are comfortable. In the final position slow rhythmic and
relaxed breathing can be done. Exhale slowly and come back to the staring position
(kneeling pose)

Instructions: Repeat this process for 5 to 10 rounds depending on time and comfort

Benefits

1 This asana relaxes the mind and relieves depression.

2 It tones the pelvic muscles and relieves sciatic pain.

3 It can help in sexual disorders.

4 It gives a good relaxing stretch to the upper body.

Steps for Janusirasana

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Step-1: First of all sit down in a basic pose with both the legs broadened in front. Keep
your toes and heels together.

Step-2: Slowly curve your left leg such that the left leg foot touches the thigh.

Step-3: While breathing out, bend in the forward direction to place your palms ahead
of your toes. Hold your right leg toe with both the hands and bow more so that your
frontal bone touches the right knee. Hold this position and have normal breathing as
long as you're at ease.

Step-4: While breathing in, get back to sitting and resting position.

Benefits

1 Consipation is cured.

2 Meliorates tractableness of sciatic nerve and ankle, knee and hip joints.

3 The ribs become progressively elastic and flexible.

4 Raises functionality capacity of the kidney.

5 Janusirasana increases the stretchable capacity of venous blood vessel and

sinews of the backbone.

6 This asana is the most vivid stretching out pose and such poses increments
circulation to liver, spleen, and pancreas.

7 This asana provides rest in cases of sciaica.

8. It arouses thymus gland secretory organ, digesion and immune system.

9. All the troubles of ankle joint, calf-muscles, knees and second joint i.e., thigh
disappear by janusirasana.

10. Step-ups flexibleness of the trapezius muscle, deltoid muscle, thighbone and
biceps muscular issue and provide strength to last ?ve vertebrae of the
backbone.

Asanas in Standing Pose

Following are the Asanas which can be practised in Standing Position

Steps for Vrikshasana

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Step-1: Stand erect. Spread both arms at shoulder level. Lift Right leg and join it with
the Left leg at the thigh.

Step-2: Raise both hand over head and join them.

Benefits

 Improves balance and stability in the legs.

 Strengthens the ligaments and tendon of the feet.

 Strengthens and tones the entire standing leg, up to the buttocks.

 Assists the body in establishing pelvic stability.

 Strengthen the bones of the hips and legs due to the weight-bearing nature of
the pose.

Steps for Padahastasana

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Step-1: Stand straight. Legs together, hands by the side of your thighs. Chest must be
opened. Now slowly inhale and raise your hand straight upwards over to your head
Your biceps must touch your ears keeping the elbows straight. While stretching do not
bend your neck forward. Turn your palms forward.

Step-2: Now slowly exhale and start bending forward with the lower back. Keep your
legs straight, do not bend your knees. Keep bending forward. First your abdomen
touches your thighs and then your chest.

Step-3: Now your hold your heels of the feet with respective hands and touch your
forehead to the knees. Keep your breath out as much as possible or if you can also start
normal breathing in the final position. Remain in this position at least for 15-30 second

Step-4: Now first lift up your forehead and the hands from the heels. Then while
inhaling slowly start raising up and stand straight. Keep your hands stretched
upwards with biceps touching your ears

Step-5: Slowly start exhaling and bring back your hands down keeping the palm on
your thighs. Apart your legs and relax yourself.

Benefits

 It makes the body very flexible. It stretches the back and leg muscles.

 It helps to eliminate excess belly fat.

 It improves digestion and reduces constipation. It eliminates many stomach

ailments.

 It makes the spine flexible and tones the nerves.

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Pranayama

Steps for Nadi Suddhi Pranayama

Step-1: Sit in any meditative pose. Keep the spine erect and your head and neck
straight. eyes should be closed. Relax the muscles of the body and become aware of
your breath. Do not control your breath forcefully.

Step-2: Place the thumb on one nostril and the tip of the ring finger against the other
nostril. The thumb and ring finger will be used to close alternate nostrils as you
breathe. Begin the exercise by blocking your left side nostril and breathe out with
your right nostril

Step-3: Continue to block your left nostril and breathe in using your right nostril.
Open your left nostril as you simultaneously cover and block your right nostril Breathe
out slowly using the open left nostril. Once this is done go ahead and breathe in with
your left nostril that is open. Close the left nostril and let the air move out through
your right nostril that you now leave open.

Benefits

Following are the benefits of Nadi Suddhi Pranayama

1. As pure oxygenated air is breathed into the lungs with each cycle, the blood
gets purified, and circulation improves.

2. This pranayama helps strengthen the lungs and increases overall lung capacity.

3. Alternate Nostril breathing can help treat disorders of the respiratory system.

4. Due to the improvement in blood circulation, the functioning of other organs in

the body also improves.

5. As circulation improves, energy levels also increases.

6. Nadi Suddhi pranayama can help with weightloss as it increases the rate of
metabolisms.

7. It helps calm the nervous system.

8. Regular pracice helps reduce stress.

9. It can improve mental health.

10. Alternate Nostril breathing can help remove excess body heat.

11. It can help improve appefite.

12. Alternate Nostril breathing can help reduce body odour.

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Steps for Sithaili Pranayama

Step-1: Sit in any meditative pose. Keep the spine erect and your head and neck
straight. Make Gyan Mudra. Curl your tongue by curving the sides upward. Let your
tongue sick out just past your lips. If your tongue doesn't curl, bend the sides up as
much as you can and make a slight "o" with your mouth.

Step-2: Inhale deeply through the tongue and mouth. You'll feel a cooling sensation as
the air glides through your tongue. Breathe into the belly, filling yourself up.

Step-3: Exhale fully through your nose.

Benefits

Following are the benefits of Sithaili Pranayama -

1 It relaxes all the muscles.

2 It gives soothes eyes, ears and pure the blood.

3. It quenches the thirst, appease hunger.

4 Reduces the tension.

5 Make teeth and gum healthy.

6. Reduces blood pressure.

7 Improves indigestion.

8 Improves skin disease.

Steps for Ujjayi Pranayama

1. Sit in any meditative Posture. Close the mouth

2. Inhale slowly through both the nostrils in a smooth, uniform manner

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3. Retain breath for as long as you can hold comfortably and then exhale slowly
thorugh the left nostril by closing the right nostril with your right thumb.

4. Expand the chest when you inhale

5. During inhalation, a peculiar hissing soundd is produced owing to the partial

closing of the Glottis.

6. The sound produced during inhalation should be of a mild and uniform pitch. It
should be continously practiced.

Benefits

Following are the benefits of Ujjayi Pranayama :

1 Ujjayi Pranayama aerates the lungs, removes phlegm, gives endurance,

soothes the nerves and tones the entire system.

2 Ujjayi Pranayama without Kumbhaka, done in a reclining position, is ideal for

persons suffering from high blood pressure or coronary troubles.

3 Ujjayi Pranayama involves shallow breathing aimed at flexing diaphragm. This

type of breathing is good for health as it improves oxygenation needed in many
body functions.

4 Ujjayi Pranayama helps calm the body as it increases the circulation of blood.
Ujjayi provides meditative effects by allowing maintaining the tempo of
workout session, without any distractions.

5 Ujjayi Pranayama helps strengthen the digestive and Nervous system. It helps
reduce risk to diseases that are caused by the accumulation of bile, wind or
phlegm.

6 Ujjayi Pranayama allows eradicating a large amount of wastes from the body,
as it improves the circulatory system needed to purify the nerves and issues.

7 Ujjayi Pranayama also clears the lungs and nasal cavity. In addition to that, it
has proven an effective remedy again stdiseases of the respiratory system.

Steps for Jalandhar Bandhas

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Step-1: Assume the meditative pose like Padmasana or Siddhasana. Keep the spine
straight. Place the palms on the knees and make sure that the knees are firmly
touching the floor. Close your eyes and relax the body. Breathe normally. Now inhale
slowly and deeply and then hold the breath.

Instructions:

Step-2: Contract the throat muscles and bend the head forward so that the chin
touched the chest. Adjust the chin position so that it rests between the two collar
bones in the pit of the throat. Straighten the arms and press the knees down with
the palms to create a kind of locked position. The shoulders are slightly hunched
forward to make sure the arms stay locked

1. Hold this position for as long as you are comfortable. Remember the breath is
held inside.

2. Do not strain or overdo the holding of breath. Beginners should hold the
breath for just a few seconds. Later it can be increased to a minute or more
depending on your capacity. Experienced yogis, however, can maintain the
chin lock for three minutes or more.

3. To release the lock bend the arms, raise your head and exhale out. Come back
to the straight position and take few normal breaths.

4. Repeat the process as many times as you feel comfortable. Once you have
mastered the Jalandhara Bandha with breath held inside, you can experiment
with the breath held outside. This requires a little practice and should be
achieved slowly without straining. Hold the breath outside for just a few
seconds initially. Later you may increase it to minute depending on your
capacity. Experienced practitioners can even hold the breath outside for two
minutes or more. But this has to be done with caution. One should not feel any
suffocation while holding the breath either inside or outside. Release the lock
when you feel the slightest discomfort and breathe normally.

4. The duration of the practice should be increased very gradually.

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5. Kumbhaka or holding of breath should not be practiced by those suffering from

high blood pressure.

Hence they should not do the practice of Jalandhara Bandha.

Also, those suffering from cervical spondylitis and heart diseases should avoid
Jalandhara Bandha. Stop the practice if dizziness or vertigo is felt. The Gheranda
Samhita says that the Jalandhara Bandha can be perfected in a period of 6 months
and that it gives psychic powers or siddhis to the practitioner

Benefits

1. The Jalandhara Bandha effectively closes the air passage and blocks the flow of
air. This is used in the practice of Kumbhaka or holding of breath by yogic
pracitioners.

2. Jalandhara Bandha presses against two important glands - the thyroid and the
para thyroid glands. These two glands regulate the body metabolism.

3. The throat region is the seat of the Vishuddhi Chakra. Jalandhara Bandha helps
to activate the throat chakra. When activated, it is said to give immortality.
The Gheranda Samhita says that Jalandhara Bandha gives victory over death.
Here the meaning of death is not the death of the body. Rather it means that
the yogi can control the physical changes that happen in the body. It can mean
that an ani-aging process is achieved by activation of the Vishuddhi Chakra.
This is the meaning of immortality in this context. It is also said that a liuid
called Amrita or nectar falls from a center in the brain called Bindu Visarga.
This nectar falls through the throat and gets burned at the Manipuraka Chakra.
Yogis use the Jalandhara Bandha to prevent the nectar from going down the
throat, thereby attaining immortality.

4. Jalandhara Bandha prevents the prana Shakti from moving upwards. When
practiced with moola bandha, it can create a lock of the prana (upward moving
energy) and apana (downward moving energy) in the body. The two energies
mix and awakens the Navel Center or the Manipuraka Chakra.

5. Jalandhara Bandha is one of the three yogic locks that have to be mastered
before attemping the Maha Bandha or the triple lock.

Mudras

In Yoga, there are various mudras used for meditation purpose. Following are some of
the main mudras

Janan Mudra

Procedure: Sit down in a meditaive pose such as the Sukha Asana (Easy Pose),

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Vajra Asana (Diamond Pose), or Padma Asana (Lotus Pose). You may even perform the
Gyan Mura while standing in the Tada Asana (Mountain Pose) or sitting comfortably on
a chair. Ensure that your back is held straight and your chest and head held up high.
Rest your hands on your knees with your palms facing upwards. Touch the tip of the
index finger to the ip of the thumb. The rest of the finger should be held straight and
parallel to each other. This Mudra is performed with both hands. Close your eyes and
focus on your breath.

Tips

To further enhance the effectiveness of the Gyan Mudra, you may chant the word Om
(Aum) in conjunction with every exhale.

Benefits

One of the main benefits of the Gyan Mudra is its ability to relax the body and focus
the mind on the task of meditation. It also helps to relieve stress and transcend
worldly problems

Chinmaya Mudra

Procedure: Create Chin Mudra. Place your palms on the upper thighs. Keep the eyes
closed and breathe through the nose.

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Instructions: Start practicing the mudra for 10 minutes and gradually increase the
duration for up to 45 minutes

Benefits

1. Promotes flow of prana

2. Positively impacts the energy in the thoracic region

3. Promotes breathing in the mid section of the lungs

4. Improves digestion

Adi Mudra

Adi mudra is formed by placing the thumbs into the palms and curls the other fingers
over the thumbs.

Step-1: Place the 'fists' down onto the thighs, with the backs of the hands higher.

Step-2: Slow rhythmic breathing in a 4:3:6:3 ratio (Inhale: 4, keeping air inside: 3,
Exhale: 6, Keeping belly empty without air: 3).

Step-3: Repeat this cycle for 7 times.

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2.4.14.5 Brahm Mudra

Step-1: Place the thumb at the base of the small finger, and the remaining fingers curl
over the thumb, forming a light fist.

Step-2: The palms are placed on the thighs facing upwards.

Meditation

Meditation is a practice for mind by which we make mind thoughtless so that we can
attain peace. As we know that mind always thinks something no matter how much we
try to control it. By regular practice of meditation, we can control the mind, which
gives us lot of peace, calmness, and power on our self.

Dharna

Dharnais part of Raj Yoga. It means the concentration of mind. This is required for
dhyan or meditation. We can consider it as a base of meditation also.

Chanting of Om

Procedure: For meditation and relaxation you can Chant Om by sitting in any
meditative pose, like Sukhasan, Padmasan or Vajrasan.

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Benefits of Tadasana

 Tadasana improves your posture.

 It tones and firms your abdomen and butts.

 Increases height.

 Improves functioning of digestive and respiratory systems.

 It reduces Flat Feet(fallen arch)

 Makes your ankles and knees strong.

 Helps in relieving Sciatica.

Precautions of Tadasana

 Do not practice it if you suffer from Insomnia

 People with headache problems avoid practice

 Don't do it if your blood pressure is low

 Tadasana should not be done by pregnant women

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Ardha Chakrasana Benefits:

 Ardha Chakrasana is extremely effective to reduce thighs and stomach fat.

 This asana helps to improve your lungs capacity.

 This asana is also helpful to control high blood sugar level and to stimulate the
pancreas.

 “Ardha Chakrasana” also helps to increase your back and spine muscles.

 This asana helps to tone your shoulders, things, and waist.

 This asana helps to relieve shoulder and neck pain.

 This asana is known to be one of the best exercises to get rid of back pain or
lower back pain problem.

 Ardha Chakrasana yoga helps to cure respiratory disorders.

 This asana helps to stimulate abdominal organs.

 Ardha Chakrasana is really good to enhance your heart health.

 Ardha Chakrasana yoga is helpful to reduce and relieve menstrual pain or

disorder.

 This asana helps to stretch your abdomen, stomach and intestine muscles.

Another beneficial yoga asana is Tadasana. Tadasana is also known as Mountain

Pose.

Ardha Chakrasana Precautions

 If you are pregnant it is important to first consult your doctor and then perform
this asana.

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 People who are surfing from serious spine or hips problem or injury should not
do this asana.

 People with hernia and ulcer problem should not practice this asana.

 People who have high blood pressure should also avoid this asana.

Kati Chakrasana

Health Benefits of Kati Chakrasana

 Strengthens the spine, improves its flexibility.

 Strengthens the waist.

 Improves the flexibility of the waist and spine.

 Tones up the neck, shoulder, waist , back and hips.

 Useful for correcting back stiffness and postural problems of the back, spine
and muscles.

Benefits of doing katichakrasana (Spinal twist pose)

This yoga asana is very simple and can help you in many aspects of health. The
benefits of practicing this asana are given below:

 This asana is very effective in increasing the flexibility of the waist.

 Regular practice of this asana is also effective in decreasing fat.

 Effective in relieving from constipation.

 Strengthen shoulder, neck, waist and arms muscles.

 Moving the chest along with arms results in expansion of the chest which causes
easiness in breathing.
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 This asana can be very effective in frozen shoulder.

 Katichakrasana improves kidney efficiency, nervous system and helps to fight

with depression.

 This asana is good for those who are suffering from debates.

 It is a good remedy for lower back pain.

 Strength up the spine.

 Help in reducing fatigue.

 Just as Tadasana it is also basic of many Asana.

Precautions to take while doing katichakrasana ( spinal twist pose)

Along with the procedure, precautions are also necessary to prevent yourself from
injuries or many other problems. Let's discuss these precautions:

 Avoid katichakrasana during pregnancy.

 Avoid this asana if you are suffering from a hernia, spinal injuries, and slip disk.

 If you have gone through spinal injury then avoid this asana.

 If you are suffering from high blood pressure then do this asana with safety
because it can cause giddiness.

 Do not practice this asana in presence of abdominal inflammation.

 As breathing is an important part of this asana so if you have any problem

related to breathing or lungs then avoid this asana.

Benefits of Dandasana

Dandasana Yoga Benefits

 Strengthens your chest, back muscles, spine and shoulders.

 Stretches your chest and legs.

 Improves your posture.

 Strengthens your abdomen.

 Increase flexibility.

 Calms your mind.

 Increases focus and concentration.

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Precausions of Dandasan

Precautions to take while doing Dandasana

 You can slightly bend your knees if you feel too much pain.

 Practice it on a yoga mat.

 You should do all yoga poses on an empty stomach.

 Avoid practicing Dandasana if you've spine injury or wrist injury.

 Don't practice Dandasana if you've major lower back pain

Health Benefits of Bhadrasana (Gracious Pose)

 Develops flexibility of legs.

 Improves digestion.

 Strengthens backbone, thighs, hips and buttocks.

 Activates muladhara or root chakra.

 Eases delivery, labour during childbirth.

 Develops brain power.

 Improves focus and concentration.

 Combats fatigue.
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Precautions for Bhadrasana (Gracious Pose)

 The buttocks should rest firmly on the ground during the whole practice.

 In order to make the practice more comfortable, use a blanket below the
buttocks.

 Discontinue the practice if you feel a strain on the body while practicing the
pose.

Benefits of Padmasana

 Opens up the hips

 Stretches the ankles and knees

 Calms the brain

 Increases awareness and attentiveness

 Keeps the spine straight

 Helps develop good posture

 Eases menstrual discomfort and sciatica

 Helps keeps joints and ligaments flexible

 Stimulates the spine, pelvis, abdomen, and bladder

 Restores energy levels

Padmasana precautions

There are few limitations and contradictions of practicing the lotus pose are:

 People suffering from sciatica or sacral infections should not attempt this
asana.
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 It may causes injury to the knees region.

 Avoid in case of ankles injury.

 Initially, it is better to practice this yoga pose before the yoga teacher as it may
injure the beginner.

 Avoid practicing the yoga pose in case of leg injury or back problems.

Benefits of Vajrasana

Vajrasana is known for its many benefits. So, let's know all the benefits of Vajrasana.

 Improves digestion

 Helps with losing belly fat

 Combats acidity and constipation

 Makes your lower body flexible and tones body muscles

 It corrects rounded back and drooping shoulders

 Improves blood circulation in the body

 Strengthens your sexual organs

 Vajrasana relaxes your nerves and calms your mind

 Slow and rhythmic breathing helps you to go into meditation

Precautions to take while doing Vajrasana

 If you have any injury in your calves or hamstrings then don't practice Vajrasana

 People suffering from Hernia or have intestinal ulcers should take medical
advice and guidance before practicing Vajrasana

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 If you have Arthritis in knees then don't practice Vajrasana

 People having knee injury should not do Vajrasana

 Pregnant women should keep their knees apart and not put pressure on their
abdomen

The Benefits of Uttana Mandukasana

 Efficient functioning of lungs.

 Lowers fat levels in the waist region, and makes it tougher.

 Blood circulation is significantly improved.

 Like many other asanas, the UttanaMandukasana helps in relieving stress and
anxiety.

 Like the Mandukasana, this asana too, improves the efficiency of the Pancreas.

Safety Measures

 Spinal cord problems may prevent people from performing this asana.

 Hip issues too, can be a hindrance, and it would be best to consult a Yoga expert
as to whether or not you should attempt the Uttana Mandukasana with a hip
problem.

Benefits of Kakasna

The main physical benefits of Kakasana include:

 Strengthens arms so they can hold your body weight.

 Strengthens core to help hold you up.

 Strengthens glutes and adductors.

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 Strengthens shoulder stabilisers.

 Prepares you for most other arm balances.

 It helps make your wrists stronger.

 Your spine is toned and strengthened.

Precautions & Contraindications

Remember that while yoga is for everyone, not all poses are for all people!

 If you have a wrist injury, you may want to avoid the pose. You could also use a
yoga wedge to reduce strain. See Modifications below.

 If you have any injury to your hips, knees, wrists or shoulders then it is best to
avoid practicing the full expression of Kakasana. Modify the pose with props or
support instead. See Modifications section below.

 If you have a hiatal hernia, you should heal fully before attempting this pose.

 If you have vertigo, this pose will likely be difficult.

 Caution is recommended for students with heart problems, carpal tunnel

syndrome or cerebral thrombosis.

 Avoid if suffering from spondylitis.

 If you have blood pressure difficulties, it is likely best to avoid this pose.

Benefits of parvatasana sitting pose

 Parvatasana helps develop a proper breathing technique.

 With regular practice of the pose, your lung capacity will increase.
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 Parvatasana helps reduce flab from the abdomen, tummy, hips and the waist.

 The pose has a slimming effect on the physique.

 The spine and ribs are stretched.

Precautions of Parvatsana

 Parvatsana may be good for your health, but here are some precautions that
Anantasana will bring about.

 Don't practice this pose's full extension in case you have carpal tunnel
syndrome since it places much stress on hands and the wrists. Rather, modify
this posture by resting the forearms on the ground instead of holding your body
up with the hands.

 When you do this asana, you should not be bowed down at your hands, keep
your waist and hands fingers straight.

 During practice, if you find any pain or discomfort, please exit the pose and ask
for the expert's guidance and doctor's advice.

Benefits Of Makarasana

 Makarasana offers deep relaxation for your shoulders and spine.

 It can cure asthma, knee pain, and any lung related issues.

 It helps in curing slip disc, spondylitis, and sciatica.

 The asana stretches the hip muscles.

 It relaxes your body completely and keeps you rejuvenated.

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Precautions for Makarasana (Crocodile Pose)

 Avoid moving the body in this asana as it may disturb the practice.

 Don't put stress on the body during this asana as it is all about peacefully
relaxing the body.

 Avoid practicing this asana in the disturbing atmosphere as it may disturb the
peace of mind.

Benefit of Uttanpadasana

 Cures stomach disorders like acidity, indigestion, and constipation.

 Strengthens the abdominal organs.

 Strengthens the back and hip and thigh muscles.

 Helpful for those suffering from gas problems, acidity, arthritis pain, heart
problems and waist pain.

 Cures back pain

Precautions of Uttanpadasana

 Do not practise Uttanpadasana steps if you are suffering from abs pain or any
serious back injury.

 Avoid, if you recently went go through surgery on your spinal column problem
on the lower vertebrae, back and waist.

 Don't Try, if you are suffering from low blood pressure and high blood pressure.

 Pregnant ladies must take precaution and consult your doctor and then
continue with this asana.

 Do not practise Uttanpadasana steps during your periods.

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Benefit of Setubandhasana

 Stretches the chest, neck, spine, and hips.

 Strengthens the back, buttocks, and hamstrings.

 Improves circulation of blood.

 Helps to de-stress and provide relief in curing depression.

 Calms the brain and central nervous system.

 Stimulates the lungs, thyroid glands, and abdominal organs.

 Improves digestion.

Precautions of Setubandhasana

 Make sure to practice this pose on an empty stomach for efficient results.

 Avoid practicing this asana in a back injury.

 Don't over roll or stretch away from your shoulders from your ears to avoid neck
soreness or sprain.

 Do not turn your head right or left when you are in the pose.

Benefit of Vipritkarniasana

 Viparita Karani or the Legs Up The Wall posture is a rejuvenating inverted pose
that can offer a range of health benefits

 improving blood circulation to boosting energy and relieving heel pain

 Skin glowing: helps to glow skin as blood flow to the entire body in an inverted
position.

 Hair fall: The practice of the yoga pose ensures smooth blood flow to the head
region. The oxygenated blood massages the scalp and stimulates the hair
follicles. Thus, the Legs-up-the-wall pose is effective to prevent hair fall,
greying of hair, and other hair problems.

 Anti-aging: The practice of the yoga pose helps to glow your skin by increasing

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the elasticity of it. On the other hand, it also revitalizes the entire body
system, especially the upper body region. The smooth flow of blood in the head
region is good for cognitive domains as well as hair problems.

 Hypoactive thyroid: The inverted yoga pose massages the thyroid gland. It
helps to treat hypoactive thyroid.

 Stimulates appetite: The practice of The Legs-up-the-Wall pose stimulates the

digestive system, which in turn ensures proper secretion of hormone and
enzymes in the body. These biochemical substances improve digestion;
stimulates appetite and helps in relieving constipation.

 Mental alertness: The regular practice and maintaining the pose up to a

certain period of time helps to improve blood circulation to the brain thereby
good to increase mental alertness.

 Diseases protector: It has been mentioned in many yogic texts that the
practice of yoga poses a cure whatever the ailment you have.

 Cramped legs: It is good to overcome the issues of cramped and tired legs.

Precautions of Vipritkarniasana

 High blood pressure: The performers who are having high blood pressure
shouldn't practice this yoga pose as it worsens the condition.

 Heart disease: In the case of cardiac condition, the practicing of Legs-up-the-

wall pose should be restricted.

 Thyroid problems: It also shouldn't be practiced by the patients who have

enlarged thyroid.

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 Menstruation: It should be avoided during menstruation.

 Eyes problems: It should also not be practiced if somebody has serious eye
problems such as glaucoma.

 Neck injury: People having serious neck and back pains or other problems
should practice this asana in direct consultation with a professional yoga
instructor.

 Back problems: If you have back issues, perform it only in the presence of an
experienced yoga teacher.

Benefit of Saral matsyasana

 Matsyasana helps to relieve respiratory problems by promoting the right

method of breathing. The asana also expands bronchial tubes to promote
easier breathing. This makes Matsyasana especially beneficial for asthma
patients.

 It helps to stretch the upper body which allows for unrestricted airflow,
thereby providing additional oxygen into one's lungs.

 It stretches the neck and the spine thus removing strain resulting from neck
and back pain

 The asana helps to generate nutrient absorption.

 When practiced regularly, this asana can bring increased improvement to the
skin conditions as well as enhance the throat and facial muscles.

 By stretching the neck and chest areas, Matsyasana helps to release tension in
neck and shoulders.

 It improves metabolism and works great for anyone looking to shed weight.

 It can remove soreness of bones and muscles in the neck and spine thereby
helping to strengthen them.

 The asana can improve flexibility, posture, and digestion, thereby removing
problems like constipation.

 It helps to strengthen the muscles of the abdomen.

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 Matsyasana can destroy all kinds of diseases and is ideal for fatigue, anxiety
and menstrual pain.

 This pose is perfect when you are looking to detoxify and de-stress easily, thus
improving health and happiness.

 It is ideal for curing chronic throat problems and bronchitis.

 It helps to activate thyroid gland and stimulate kidney functioning. Matsyasana

also balances and stimulates the Vishuddhi Chakra, which is why it is strongly
recommended by Cyndi Lee.

Precautions of Saral matsyasana

 People who are suffering from heart diseases, high blood pressure or low blood
pressure should not perform Matsyasana.

 Patients of migraine and insomnia should also abstain from practicing the Fish
Pose.

 Individuals having serious neck or lower-back injuries are recommended

strongly not to perform this pose.

 Men and women who just had an abdominal surgery should not perform
Matsyasana. This also applies to people with a hernia.

 If a person has issues like dizziness or cervical spine problems, then he or she
should not perform this asana.

 People having migraines and peptic ulcers should also refrain from including
Matsyasana in their yoga routine.

 The pose should be performed only under the close observation of an

experienced yoga teacher.

Benefit of Shavasana

 Calms central nervous system, aiding the digestive and immune systems.

 Calms the mind and reduces stress.

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 Reduces headache, fatigue and anxiety.

 Helps lower blood pressure.

 Promotes spiritual awakening and awareness of higher consciousness.

Precautions of Shavasana

 Avoid moving your body while performing Savasana as it might disturb the
practice and will fuel your distractions.

 Make sure to perform it on a hard, flat surface.

 Practice this in an environment that offers quiet and relaxing surroundings.

Benefit of Pranayam

Following are the benefits of Nadi Suddhi Pranayama

 As pure oxygenated air is breathed into the lungs with each cycle, the blood
gets purified, and circulation improves.

 This pranayama helps strengthen the lungs and increases overall lung capacity.

 Alternate Nostril breathing can help treat disorders of the respiratory system.

 Due to the improvement in blood circulation, the functioning of other organs in

the body also improves.

 As circulation improves, energy levels also increases.

 Nadi Suddhi pranayama can help with weightloss as it increases the rate of
metabolisms.

 It helps calm the nervous system.

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 Regular pracice helps reduce stress.

 It can improve mental health.

 Alternate Nostril breathing can help remove excess body heat.

 It can help improve appefite.

 Alternate Nostril breathing can help reduce body odour.

Precautions of Pranayasam

 If you have any chronic medical condition, seek advice of your doctor and yoga
teacher before starting pranayama.

 Pranayama should be practiced only after one has gained control over body by
mastering the asanas. Pranayama practice generates prana energy in the body
and yoga asana practice removes the blockages of nadis which conducts prana
energy throughout the body.

 Always breathe through the nose unless specifically asked to do so.

 There should not be any strain during pranayama practice. Lungs are delicate
organ; ensure that your breathing is not forced beyond limits.

 Do not make loud sounds during breathing. Keep the breath rhythmic and
steady.

 Pranayama should not be practiced immediately after meals. You can do

pranayama at least three hours after meals. Remember a heavy meal will take
much longer to get digested. For example if you do pranayama in evening, eat
a healthy lunch which gets digested by the time you start pranayama.

 Beginners should not hold breath. When you become comfortable with basics
of pranayama, learn to hold breath under the guidance of an expert teacher
after mastering the basics of yoga breathing.

 If you feel tiredness or discomfort, stop doing pranayama, lie down in

shavasana while carrying out normal breathing. Consult your yoga teacher
before starting with pranayama again.

 Do not practice pranayama if you are too tired, relax for 10-15 minutes in
shavasana before doing pranayama.

 If you do yoga asanas and pranayama, practice yoga asanas before pranayama.
After practicing asanas, relax in shavasana before doing pranayama. Do not do
any strenuous exercise after pranayama.

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 Pranayama should not be practiced in a hurry.

 Do pranayama outdoors or in a well ventilated room.

 Pranayama should not be practiced when the lungs are congested.

Benefit of Jalandhar and Uddayan Bandh

 This bandha is the most important in practice of pranayama with breath

retention. If one cannot practice Jalandhar bandha correctly then one cannot
do pranayama. This is preparation for tribandha.

 The pressure of the bandha slows the blood supply to the carotid artery which
sends a signal to the brain to balance the blood pressure, preventing it from
increasing, which can occur in breath retention.

 This bandha stimulates vagus nerve, which is a parasympathetic nerve. This is

stimulating parasympathetic nervous system. Blood pressure, heart rate slows
down. Muscles are more relaxed, and it creates calmness in the mind and
removal of thoughts

 Improves blood supply to the cervical region of the spine.

 Prevents air from entering the eustachian tubes which causes pressure on the
ear drums.

 Good for thyroid gland especially hypo thyroid. It has good effect on regulation
of metabolism.

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Prevention of coughs, throat problems, it is good for vocal chords.

 Stand with your feet hip width or a little wider apart, bend your knees, keep
your spine straight

 Slightly lean forward and press down on your thighs with your hands.

 Empty your lungs as fully as possible and hold the breath out in an Exhale
Retention.

 Relax your stomach muscles and then lift the diaphragm (as if you were about
to take a big inhale, or as if you suddenly were surprised, but be sure NOT to
actually inhale!)

 Holding abdomen very hard or tight will inhibit you from being able to practice
this bandha.

 Even a little inhalation of breath during the “mock inhalation” can prevent you
from lifting the abdomen properly. So, remember to hold your breath out
completely and don't inhale until the very last step.

 Hold for a few seconds with abdominal muscles sucked back from the vacuum
effect created by this action of the bandha . *Be sure you are holding the
breath out in an exhale retention the whole time.

 When you feel like you need to inhale: First relax the abdomen, by releasing
the suction of the diaphragm. And finally, inhale.

Precautions of Jalandhar and Uddayan Bandh

 high or low blood pressure,

 cervical spondylitis or any neck pain,

 Intracranial pressure, vertigo or any heart disease.

 Practice with caution for hyperactive thyroid problems.

 If you are suffering from high blood pressure problems, you should not go for
Uddiyana Bandha. Practicing it can increase your blood pressure rapidly.

 The patients of ulcer and hernia are not suggested to perform Uddiyana
Bandha.

 During pregnancy, a woman should not practice this Bandha. It can have an
adverse effect on the health of unborn and mother, both.

 In mensuration cycles, one should not practice Uddiyana Bandha.

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 You should perform it empty stomach, if you'll perform this just after a meal,
this can cause stomach pain and indigestion.

 Don't go much hard on your body. Ones you have reached your limit, you can
release yourself. Going beyond the limit can be damaging to your health.

Benefit of Mudra

Mudras

In Yoga, there are various mudras used for meditation purpose. Following are some of
the main mudras

Janan Mudra

Procedure: Sit down in a meditaive pose such as the Sukha Asana (Easy Pose),

Vajra Asana (Diamond Pose), or Padma Asana (Lotus Pose). You may even perform the
Gyan Mura while standing in the Tada Asana (Mountain Pose) or sitting comfortably on
a chair. Ensure that your back is held straight and your chest and head held up high.
Rest your hands on your knees with your palms facing upwards. Touch the tip of the
index finger to the ip of the thumb. The rest of the finger should be held straight and
parallel to each other. This Mudra is performed with both hands. Close your eyes and
focus on your breath.

Tips

To further enhance the effectiveness of the Gyan Mudra, you may chant the word Om
(Aum) in conjunction with every exhale.

Benefits

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One of the main benefits of the Gyan Mudra is its ability to relax the body and focus
the mind on the task of meditation. It also helps to relieve stress and transcend
worldly problems

Chinmaya Mudra

Procedure: Create Chin Mudra. Place your palms on the upper thighs. Keep the eyes
closed and breathe through the nose.

Instructions: Start practicing the mudra for 10 minutes and gradually increase the
duration for up to 45 minutes

Benefits

 Promotes flow of prana

 Positively impacts the energy in the thoracic region

 Promotes breathing in the mid section of the lungs

 Improves digestion

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Adi Mudra

Adi mudra is formed by placing the thumbs into the palms and curls the other
fingers over the thumbs.

Step-1: Place the 'fists' down onto the thighs, with the backs of the hands higher.

Step-2: Slow rhythmic breathing in a 4:3:6:3 ratio (Inhale: 4, keeping air inside: 3,
Exhale: 6, Keeping belly empty without air: 3).

Step-3: Repeat this cycle for 7 times.

Brahm Mudra

Step-1: Place the thumb at the base of the small finger, and the remaining fingers curl
over the thumb, forming a light fist.

Step-2: The palms are placed on the thighs facing upwards.

Meditation : Meditation is a practice for mind by which we make mind thoughtless so

that we can attain peace. As we know that mind always thinks something no matter
how much we try to control it. By regular practice of meditation, we can control the
mind, which gives us lot of peace, calmness, and power on our self.

Dharna: Dharnais part of Raj Yoga. It means the concentration of mind. This is

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required for dhyan or meditation. We can consider it as a base of meditation also.

Chanting of Om : Procedure: For meditation and relaxation you can Chant Om by

sitting in any meditative pose, like Sukhasan, Padmasan or Vajrasan.

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CENTRAL BOARD OF SECONDARY EDUCATION

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