Lec 2 –

An Introduction to Yoga

Sourcd on:
Harvard Health
Publications Harvard
Medical School 10 Shattuck
Street, 2nd Floor Boston,
MA 02115-6011
www.health.harvard.edu
 Why HS 32202?

• Yoga is more than just a workout.

• Yoga is a mind-body practice with

so many benefits that it has
become one of the top 5
complementary approaches to
health today.
 Why HS 32202?

According to research, up to 90% of all

doctor visits can be attributed to
stress-related complaints.
• In our always-plugged-in,
stressed-out lives, yoga provides
the respite to make you feel
better—not just physically, but
mentally and emotionally, too.

• It is arguably the one tool that

we have that simultaneously
improves strength, balance, and
flexibility, while helping to dial back
negative self- talk and ruminations
as well as stress from deadlines,
financial issues, relationship
struggles, and other problems.

• No pill has the power to improve

so many areas of your life at
once.
 Why HS 32202?

Imagine what could happen

if you used yoga like you
use your toothbrush—for
routine self-care, on a daily
basis.

• In contrast to the daily

pressures and demands of
modern life, yoga gives you
an opportunity to:
1. step back, and
2. simply be present in the
moment

Science is discovering a
myriad of benefits to doing
 Why HS 32202?

I. Improved health
II. Greater well-being
III. Savings in health care
costs
 Why HS 32202?

I. Improved health - Yoga

works on multiple systems of
the body at once, so its
effects are widespread.

• Among other things, it can

reduce your –
1. risk of heart disease,
and
2. boost your immunity,
3. while easing back pain,
and
4. helping to conquer
stress eating.
 Why HS 32202?

II. Greater well-being -

Several studies show
that the more frequently
you practice yoga, the
more you experience:
• positive emotions, along
with,
• greater satisfaction in life,
• joy,
• energy,
• improved quality of life,
and an
• enhanced sense of well-
being.
 Why HS 32202?

III. Savings in health care

costs

According to 2015 Harvard

study in the journal PLOS
One, when researchers
compared medical costs for
4,400 people before and
after relaxation training,
which included meditation
and yoga, they found that
people used 43% fewer
medical services and
reaped estimated savings
ranging from $640 to
$25,500 per person each
year.
 What is yoga?

Yoga means many things to many

people.

• Literally, the Sanskrit term means

“to yoke” (“युज्यते अनेन इति
योगः”)

But other definitions include:

1. to hold,
2. to join,
3. to unite, and
4. to cause divine union.

• According to some experts, the

term yoga probably has more
meanings than any other Sanskrit
word.
• So it comes as no surprise that
there is some confusion about
what yoga really is.
 What is yoga?

• Most p eo pl e think of yoga

as a workout, focusing
primarily on the physical
practice that is portrayed in
media images.

• Four of the top five reasons

that people start yoga are
physical ones—
1. flexibility,
2. general fitness,
3. health improvements, and
4. physical fitness,
according to the 2012 Yoga in
America survey conducted by
Yoga Journal.

5. The final one is stress

 What is Yoga?

Yoga is more than just a

workout.

• Yoga is a mind-body practice

that has become one of the
top 10 complementary
approaches to health in
America, according to the
National Institutes of
Health.

• It’s an integration of mind,

body, and spirit.

Its goals are to cultivate:

1. balance,
2. calm,
3. harmony, and
4. awareness— and,

• In classic yoga traditions, to

strive for the attainment of:
 Goal of Yoga?

Yoga is more than just a

workout.

• Its goals are to cultivate:

1.balance,
2.calm,
3.harmony, and
4.awareness— and,

• In classic yoga traditions, to

strive for the attainment of:
1.Selflessness, and
2.spiritual enlightenment.
 What is Yoga?

I. Yoga is personal
transformation

II. Yoga is self-

observation

III. Yoga is a lifestyle

IV. Yoga is NOT a religion

 What is Yoga?

I. At the heart of it, yoga is about

personal transformation.

For those who focus mainly on

the physical postures, the
transformation may be about
getting stronger or more
flexible—and even gentle
forms of yoga can help you
with these goals.

• But the true practice of yoga

goes beyond that, combining:
1. postures with
2. breathing exercises,
3. relaxation, and
4. meditation.
 What is Yoga?

II. By reflecting inwardly, you

connect with yourself and
the world around you from a
different perspective.

This self-observation can help

you to understand and better
respond to or even resolve:
1. personal conflicts,
2. anxieties,
3. hopes, and
4. fears.

In this manner, yoga can bring

more
5. calmness,
6. compassion, and
7. peace
to your everyday activities and
interactions with others.
 What is Yoga?

III. For some people, the

transformation of yoga involves
an entire lifestyle.

Such a lifestyle is not about living

in yoga pants and taking classes
regularly,

but about:
1.cultivating balance,
2.mindfulness, and
3.healthy behaviors such as
eating a vegetarian or vegan
diet,
4.drinking little or no alcohol,
and
5.abstaining from tobacco.
 What is Yoga?

IV. While yoga has traditionally

been associated with Hinduism
and Buddhism, it is not a
religion—although it has a
philosophical basis that many
consider spiritual.

In one survey, about 37% of

respondents listed “seeking a
spiritual experience” as a
reason for doing yoga.

But the spirituality of yoga

does not conflict with ANY
religious beliefs or
affiliation.
 What is Yoga?

IV. Yoga is accepting of all

religions and can be
combined with any of them.

• In fact, practicing yoga, which

is built on the promotion of
being:
1. kind and compassionate
toward yourself and
others,
2. may enable you to better
fulfill the tenets of your
own religious faith,
whatever that may be.
The four components of
Yoga
• Part of the reason yoga has
such broad-ranging benefits
is that it has not just one
component, but four:
A. postures,
B. breathing practices,
C. relaxation, and
D. meditation.

Some styles of yoga and some

instructors may put a greater
emphasis on one component
or another.

For example, a gym class will

likely emphasize the physical
postures.
But -
1. traditional practices
include all of them, and
2. you will receive greater
benefits if you include
more of these
 A. Postures /Asanas

These are the physical positions

such as warrior, downward-facing
dog, and tree pose that most
people associate with a yoga
practice.

There are:
1.standing poses,
2.seated postures,
3.supine positions,
4.forward folds,
5.back bends,
6.balance poses,
7.hip-openers,
8.twists, and
9.inversions.
 A. Postures /Asanas

Some of the postures and movements are:

1. large and overt, while others are
2. small and subtle—and some are even
3. purely internal or
4. imagined motion.

In different types of yoga, asanas are executed

in a variety of ways -
5. Some involve holding postures for
several minutes.
6. Others require you to move rapidly from
one pose to another.

No matter how the postures are being done,

proper alignment is key to avoiding
injuries and maximizing results.
 A. Postures /Asanas

The benefits from postures and

movement /Asanas include:
1. improved range of motion,
2. strength,
3. endurance,
4. flexibility, and
5. balance.
6. In addition, they promote body
awareness, both of:
• internal sensations and,
• externally of your body’s
orientation in the space around
it.
 B. Breathing practices
/Pranayama

In many modern yoga practices,

the breath is linked to movement
as you flow from one posture to
the next.

But yoga also includes a

number of breathing
techniques that may be
practiced on their own without
movement—ranging from:
1.very slow and deep
breathing to
2.rapid, shallower breaths.
 B. Breathing practices /
Pranayama

In meditation, the breath is

often a focal point to help
you develop awareness.

The type of breathing you do

usually depends upon the style
of yoga you practice and the
desired effect.

Some breathing techniques

can even be performed
throughout the day—for
example,
• while you’re driving or
• when you’re at work—
as a way to calm down and
release tension.
 B. Breathing practices /
Pranayama

Your breath can have a direct

physiological effect on your body.

A. Slow, rhythmic breathing

activates:
1. your parasympathetic nervous
system,
2. which promotes a more balanced,
relaxed state.
3. Your heart rate slows, and
4. hormones that promote feelings of
calm and social bonding increase.
 B. Breathing practices /
Pranayama

B. The opposite happens with

fast, superficial patterns of
breathing:

Rapid, shallow breaths:

1. stimulates the sympathetic
nervous system,
2. which governs the fight-or-flight
response.
3. As a result, heart rate increases,
and
4. stress hormones are released.
 B. Breathing practices /
Pranayama

The most common breathing

patterns in yoga are slow and
rhythmic and are generally
safe for beginners.

Note:
It is also best to practice more
vigorous breathing techniques
under the instruction of a
qualified yoga teacher.
 B. Breathing practices /
Pranayama

DISCLAIMER / Warning:
Before you try more intense or
rapid breathing practices (such as
the breath of fire), check with
your doctor if you have:
1. cardiac or respiratory
problems,
2. high blood pressure,
3. diabetes,
4. dizziness, or
5. digestive issues (such as,
BUT not limited to ulcers or
colitis).
 Red Flags

If you experience any of these

symptoms during or after yoga,
see a doctor immediately:
• piercing pain in the back of
the neck
• pounding, one-sided
headache
• loss of taste
• partial facial paralysis
• ringing in the ears
• chest pain, pressure,
heaviness, or tightness
• faintness or loss of
consciousness
• significant or persistent
shortness of breath or
 Red Flags

• Also, ask your doctor

whether any other warning
signs specific to your
health history warrant a
call.

• Delayed muscle soreness

that starts 12 to 48 hours
after a session and
gradually abates is a
normal response to taxing
your muscles.
 Red Flags

• By contrast, persistent or
intense muscle pain that
starts during a session or
right afterward, or muscle
soreness that persists more
than one to two weeks,
merits a call to your doctor
for advice.

• You should also call your

doctor if a routine you’ve
been doing for a while
without discomfort starts
to cause you pain.
 C. Relaxation

• While you should feel more

relaxed as a session of yoga
progresses, specific
relaxation techniques are
often used at the end of a
practice while you lie on your
back in a posture called
corpse pose (Shava Asana).

• Yoga nidra is another relaxation

technique that combines
relaxation with meditation,
breath awareness, or guided
imagery. It has been referred to
as the ultimate relaxation, taking you all
the way to a near sleep-like state.
 C. Heartfulness relaxation
(You tube links)
• Guided Relaxation English
Heartfulness:
https://www.youtube.com/watch
?v=Gd5PECqHYh8

• Guided Relaxation
Heartfulness | Guided
Meditation | Relaxation
Heartfulness:
https://www.youtube.com/wat
ch?v=rmwqL34FCjA

• Heartfulness Relaxation |
Relax your Body | Simple
Heartfulness Meditation
Practices:
https://www.youtube.com/watch
?v=PrYt0Iew8WM

• हार्टफुलनेस रिलैक्सेशन | Relax

your Body & Mind before
Meditation | Heartfulness
Relaxation – Hindi:
 C. Text of
Heartfulness
relaxation
• Heartfulness Relaxation
(English) PDF available
at:
https://cdn-prod.heartfuln
ess.org/hfn/files/2021/Hear
tfulness-Core-Practices-Rel
axation.pdf

• Heartfulness Relaxation
(Hindi) PDF available at:
https://cdn-web.heartfulne
ss.org/in/wp-content/uploa
ds/2019/03/28145434/hear
tfulness-guided-relaxation-
hindi.pdf
 C. Heartfulness
relaxation (audio
1. Audio1: clips)
https://soundcloud.com/hear
tfulness-denmark/relaxation
?utm_source=clipboard&utm
_medium=text&utm_campaig
n=social_sharing

2. Audio2 (with background

music):
https://soundcloud.com/hear
tfulness-denmark/heartfulne
ss-relaxation?utm_source=cli
pboard&utm_medium=text&
utm_campaign=social_sharin
g
 D. Meditation
There are many different types of
meditation.

A very simple and natural way (Sahaj

Marg) is Heartfulness Meditation;
which can be practiced right after
Heartfulness Relaxation.

• Heartfulness Meditation Technique

| Free Guided Meditation |
Heartfulness:
https://www.youtube.com/watch?v=g
DClb-yjNdQ

• Meditation for Beginners | Simple

Heartfulness Meditation Practices |
Heartfulness Meditation:
https://www.youtube.com/watch?v=k
fAZi_g309I
 Heartfulness
App
• HeartsApp by
Heartfulness:
https://www.youtube.co
m/watch?v=3xYFc5_6C
MY

• Master The Habit of

Meditation |
Heartfulness: Daily
Meditation:
https://www.youtube.co
m/watch?v=64fPAWrcN0
4
 The wisdom of combining
all four components

• Part of the reason Yoga has

such broad-ranging benefits
is that it has not just one
component, but four—
a. postures,
b. breathing practices,
c. relaxation, and
d. meditation.

• Each of these has different

effects; but the effects are
complimentary.

• Combined, they are quite

powerful.
 The wisdom of combining
all four components

1. Physical and mental

fitness
2. Better management of
emotions and stress
3. Mind-body awareness or
Mindfulness
4. Spirituality (NOT religion)
1.Physical and mental
fitness

Your:
1. balance,
2. flexibility,
3. strength,
4. coordination, and
5. breathing capacity
improve.

These changes result primarily

from the physical postures
(Asanas) and breathing
techniques (Pranayama).
 2. Better management of
emotions and stress

1. Volatile emotions become

more stable.
2. You handle stress better.
You’re more resilient when
faced with problems.
3. Your self-efficacy—that is,
your belief in your ability to
function effectively—
increases.

Meditation (Dhyaan ) and

breath regulation
(Pranayama) play key roles
in these changes; but all four
components of yoga contribute.
 3. Mind-body
awareness / or
Mindfulness
As you tune in to the subtle
cues of your body, you become
more aware of the
consequences of your
behaviors.

For example, when you eat a

lot of junk food, you notice
that your body doesn’t feel
good.

By contrast, when you do

something positive like
exercise, you’re more aware of
the physical and mental
3. Mind-body awareness
or Mindfulness

• As a result, you start to

gravitate toward positive
behaviors and away from
negative ones.

• Meditation (Dhyaan) is
the primary component that
promotes mind-body
awareness.
 1. Spirituality (NOT
religion)

This deeper experience comes

with more practice and creates a
sense of unity, oneness, peace,
harmony, flow, or even
expanded consciousness.

You gain more meaning and

purpose in your life.

Increased spirituality can be

transformative, influencing your
values, your relationships, your
goals, and the way you live your
life.
Yoga: Outwards to Inwards & Vice versa
 New types of Yoga

Did you know that there are Yoga

classes done on horseback or on
paddleboards in the water?

There are also growing numbers of

hybrid classes, such as:
1. Koga (kickboxing + yoga),
2. Yogilates (yoga + Pilates), and
3. Doga (yoga with your dog).

• Not all of these meet with

approval from purists.

• But some variations on

traditional yoga may be worth
considering.
 New types of Yoga

1. Chair / Corporate Yoga

2. Laughter Yoga
3. Aqua Yoga
 1. Chair / Corporate
Yoga

• All postures (Asanas),

breathing exercises
(Pranayama), and
meditation (Dhyaan) are
done while sitting in a chair.

• This is a great alternative to

other beginner classes if
you have difficulty
getting down on the floor,
or if balance or problems
prevent you from
standing for extended
periods of time.
1. Chair / Corporate
Yoga

One study, published in

the International
Journal of Yoga, found
that Chair (Corporate)
Yoga:

• is safe even for

people in their 80s
and 90s, and it

• improved participants’
mobility and

• reduced their fear of

 2. Laughter Yoga

This is no joke!

Laughter yoga consists of

physical exercise, such
as:
1. clapping,
2. arm and leg movements,
and
3. gentle neck and shoulder
stretches;
4. Relaxation techniques;
and
5. simulated smiling and
6. vigorous laughter—
although at some point it
 2. Laughter Yoga

Not surprisingly, it’s been found

to make people feel better.

Even those with serious medical

conditions—for example,
people awaiting organ
transplants or undergoing
dialysis—have been shown to
benefit, and their nurses have
noticed the improvements in them,
too.

To find a class or for more

information, go to the website of
Laughter Yoga International at
www.laughteryoga.org
 2. Laughter Yoga

Laughter Yoga | Liliana

DeLeo |
TEDxMontrealWomen:
https://www.youtube.com
/watch?v=4p4dZ0afivk
 3. Aqua
yoga
• As the name implies, this is yoga
done in a pool.
• You don’t do moves underwater,
but you often use the pool wall
as if it’s the floor.
• Yoga is low-impact to begin
with, but doing it in water
reduces the pressure on your
joints even more.
 3. Aqua
yoga
• That’s why it’s a good option
for people with:
1. arthritis,
2. joint replacements,
3. multiple sclerosis,
4. fibromyalgia, or
5. other conditions that make
moving difficult or painful.

• For healthy practitioners, it

offers variety and a new
experience.
 Equipmen
One
t
of the beauties of
yoga is
that you don’t need a lot of
expensive equipment or
clothing.

The following basics are

considered standard and are
helpful for these routines:

A.A flat space

B. A comfortable, nonskid
surface
C. Loose, comfortable clothes
D.Strap
E. Pillows, blankets, bolster,
blocks, or towels
 Equipmen
One
t
of the beauties of
yoga is
that you don’t need a lot of
expensive equipment or
clothing.

The following basics are

considered standard and are
helpful for these routines:

A. A flat space. That means a

space that’s large enough for
you to stretch out on the floor
and high enough for you to
reach your arms over your head.
 Equipmen
t
B. A comfortable, nonskid
surface.

Yoga mats have become the

universally recognized symbol of
a yoga practice.
• They help prevent you from
slipping as you hold postures.
• However, if you’re practicing on a
carpet at home, the carpet will likely
keep you from slipping—and provide
cushioning as well—so you can skip
the mat.
• If you need more cushioning,
another option is to substitute a
traditional gym mat for a yoga
mat or to place a towel or blanket
under a thinner mat.
 Equipment

C. Loose, comfortable
clothes.

• That means loose or stretchy

pants and a top that allows
freedom of movement.

• You don’t want anything

restrictive.

• The Chair Yoga Practice

also requires a sturdy chair
without arms.
 Equipment
For the Floor Yoga
Practice, the following
optional pieces will help you
modify moves to meet your
personal needs:

D. Strap
The strap gives your arms a
bit more reach so you can
more comfortably execute
moves such as reaching
your toes.

There are cotton yoga

straps available online, but
the tie from your bathrobe
 Equipment

E. Pillows, blankets, bolster,

blocks, or towels
These can provide support
when you are holding certain
positions such as a bridge
(Setubandh Asana) or child
pose (Bal Asana).

In addition,
1. you can use a chair to
modify some of the moves in
the Standing Yoga Practice,
and
2. you can use a strap to
modify the shoulder stretch in
 Equipment
Blocks, straps, blankets,
pillows, or pillow-like bolsters
can help you execute poses even
if you’re not very flexible. Some
styles of yoga, like Iyengar,
make greater use of these
props.
 Terminology to be /
used during the
Course
1.Repetitions (reps)
Each rep is a single, complete
performance of the given
movement or posture. If you
cannot do all the reps at first, do
as many as you can manage.
Gradually increase the number of
reps as you improve

2. Hold
This tells you the number of
breaths to take while
maintaining a posture. Start
with a comfortable number of
breaths, then work up.
 Terminology to be /
used during the
Course
3. Starting position
This describes how to position your
body before starting the
movement.

4. Movement
This explains how to perform one
complete repetition correctly.

5. Tips and techniques

We offer a few pointers to help you
maintain good form and avoid
injury.

6. Make it harder
Once you’ve mastered a move, you can
 Tips for a better, safer
practice
As you go through the poses in
this Course, there are a few points
to keep in mind to help you reap
the most benefit from the routines
and avoid injuries.

1. Maintain proper form and

alignment
2. Don’t slouch
3. Pay attention to your
breathing
4. Go for “aahh,” not “ouch”
5. Keep the movements slow
and controlled
6. Get up slowly
7. Keep it complementary.
 1.Maintain proper
form and
alignment
• Good posture and
alignment count for a lot
when you’re doing yoga
and can help you avoid
injuries.
• Good alignment generally
means keeping your
body in a straight line
from head to toe except
for the slight natural
curves of the spine.
• However, proper
alignment varies by
pose.
 1.Maintain proper
form and
alignment
• Try to maintain the same
form as pictured for each of
the poses, and carefully
follow the instructions,
especially the tips and
techniques that are listed for
each exercise.
• If you are unable to
execute a posture with
good form, don’t go as
deep into it.
• For example, place your hands
on a chair or your leg instead
of the floor, or don’t bend your
knees as much.
 1. Maintain proper form
and alignment

When instructions in our

routines ask you to stand or sit
up straight, that means:
• chin parallel to the floor
shoulders even (roll them up,
back, and down to help achieve
this)
• arms at your sides, elbows
relaxed and even
• abdominal muscles pulled in
• hips even
• knees even and pointing
straight ahead
• feet pointing straight ahead
• body weight evenly distributed
on both feet when standing.
 2. Don’t
slouch
• If you can’t sit erect,
sit on the edge of a
folded-up blanket, or
sit in a chair.

• Slouching puts more load

on your spine, which may
aggravate conditions
such as osteoporosis
or back problems.
3. Pay attention to your
breathing
• In addition to the separate
breathing practices, it’s
important to coordinate
your breath with the
movements in these
routines—while you’re
moving into and out of yoga
postures or flowing through a
series of postures.

• This coordination
establishes a deeper, more
regular breathing pattern
that enhances relaxation.

• You will find specific directions

4. Go for “aahh,” not
“ouch”

• Yoga should never hurt.

• You should move into a
posture to the point of
where it feels like a
pleasant stretch.
• Challenge yourself, but
avoid strain.
• If a posture hurts, stop
immediately.
• Reset your positioning
and try again.
• If it still hurts, modify
the move so it is
comfortable for you.
 5. Keep the movements
slow and controlled

• Move in and out of

poses slowly and as
smoothly as possible
for a more meditative
practice and to avoid
injury.
• Avoid thrusting or
jerking movements.
 6. Get up slowly

• Moving from lying down to

sitting or from sitting to
standing can cause blood
pressure to drop, resulting in
lightheadedness and
occasionally blackout
episodes.

• The cause is a temporary

reduction in blood flow
inside the skull and thus a
temporary shortage of
oxygen to the brain.

• This problem becomes more

common as you age. To
 6. Get up slowly

• When you are lying on

the floor, roll onto your
side and slowly come up.

• From a seated position,

slowly rise, rolling up one
vertebra at a time with
your head coming up
last.
7. Keep it
complementary

• Do not use yoga

to replace
conventional
medical care or to
postpone seeing a
health care
provider about
pain or any other
medical condition.
 Dangerous
poses
• Certain poses have been
associated with serious risks,
including nerve damage
and strokes.
• Beginners and people with
neck problems or circulatory
issues should avoid the
following poses:
• headstand
• shoulder stand
• plow
• wheel
• fish
Resources: Books

1)Yog Sutras of Patanjali:

https://www.gita-society.co
m/wp-content/uploads/PDF/
Patanjali-yogasutra.IGS.pdf

2) Light on the Yog Sutras

of Patanjali:
https://archive.org/details/iy
engar-bks-light-on-the-yoga
-sutras-of-patanjali-ocr

3) The Authentic Yoga: Yog

Sutras of Patanjali, PY
Deshpande, HET pub.
Hyderabad, 2019
 Resources: Websites

• Yoga for Unity:

https://www.youtube.com/@Yog
a4Unity

• Morarji Desai National

Institute of Yoga (MDNIY):
https://www.youtube.com/@mdn
iyyoga

• Heartfulness:
www.heartfulness.org
rther Resources: more Website

• www.yoga.about.co
m

• www.drmccall.com

• www.YogaJournal.co
m
 Glossary
asana: A yoga posture.
atherosclerosis: A disease in which plaque
builds up inside arteries.
gamma-amino butyric acid (GABA): A
brain chemical associated with improved
mood and decreased anxiety.
inversions: Postures where your head is
below your heart, such as a forward bend,
downward-facing dog, and headstand.
meditation: a practice to train your brain
and promote relaxation.
parasympathetic nervous system: The
part of your body’s autonomic nervous
system that promotes a balanced, relaxed
state, sometimes called the rest-and-digest
response.
pranayama: In yoga, the practice of
breath control and breathing exercises.
proprioception: The ability to sense where
your body is in space.
 Glossary

range of motion: The extent of

movement in a joint and thus flexibility.
This is measured in the degrees of a
circle.
supine: Lying faceup.
sutras: Classic yoga texts.
sympathetic nervous system: The
part of the autonomic nervous system
that activates the flight-or-fight response
when there is danger or a challenge.
telomerase: An enzyme involved in
the lengthening and shortening of
telomeres.
telomere: A component of DNA that is
a cellular marker for how well you are
aging.
ujjayi: A style of yogic breathing, also
called victorious breath, that is
characterized by the ocean sound that it
makes.
Please read this PPT very carefully for MSE &
ESE
MCQs will be based on this PPT

Queries / doubts, if any, be addressed to the

Course Instructor