Yoga

 A Hindu spiritual and ascetic discipline, a part
of which, including breath control, simple
meditation, and the adoption of specific
bodily postures, is widely practised for health
and relaxation.
 It is a sanskrit word.
 The practice of yoga is an art and science
dedicated to creating union between body,
mind and spirit.
2

EIGHT LIMBS OF YOGA
 The core of Yoga Sutra is an eight-limbed
path that forms the structural framework for
yoga practice.
 Upon practicing all eight limbs of the path it
becomes self-evident that no one element is
elevated over another in a hierarchical order.
 The eight limbs of yoga is as follows.
3

EIGHT LIMBS
1.Yama : Universal morality
2.Niyama : Personal observances
3.Asanas : Body postures
4.Pranayama : Breathing exercises, and control of
prana.
5.Pratyahara : Control of the senses
6.Dharana : Concentration and cultivating inner
perceptual awareness
7.Dhyana : Devotion, Meditation on the Divine
8.Samadhi : Union with the Divine
5

YAMAS
The yamas are broken down into five wise
characteristics. Rather than a list of dos and don’ts, they tell
us that our fundamental nature is compassionate, generous,
honest and peaceful. They are as follows:
1. Ahimsa – Compassion for all living things.
2. Satya – Commitment to Truthfulness .
3. Asteya - Non-stealing .
4. Brahmacharya - Sense control .
5. Aparigraha - Neutralizing the desire to acquire and hoard wealth .
6

NIYAMA -PERSONAL OBSERVANCES
Niyama means rules or laws. They refer to the
attitude we adopt toward ourselves as we create a
code for living soulfully.
1. Sauca – Purity.
2. Santosa – Contentment.
3. Tapas – Disciplined use of our energy.
4. Svadhyaya – Self study.
5. Isvarapranidhana - Celebration of the Spiritual.
7

ASANAS - BODY POSTURES
 Asana is the practice of physical postures.
 It is the most commonly known aspect of yoga for those
unfamiliar with the other seven limbs of Patanjali’s Yoga
Sutra.
 As one practices asana one can able control his body.
 . On a deeper level the practice of asana, which means
staying or abiding in Sanskrit, is used as a tool to calm the
mind and move into the inner essence of being.
 The benefits of asanas are improved health, strength,
balance and flexibility.
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PRANAYAMA - BREATH CONTROL
 Pranayama is the measuring, control, and directing of the
breath.
 Pranayama controls the energy (prana) within the organism.
 When the in-flowing breath is neutralized or joined with the
out-flowing breath, then perfect relaxation and balance of
body activities are realized.
 In the Yoga Sutra, the practices of pranayama and asana
are considered to be the highest form of purification and self
discipline.
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PRATYAHARA - CONTROL OF THE SENSES
 Pratyahara means drawing back or retreat.
 The word pratyahara means to withdraw oneself
from that which nourishes the senses.
 In yoga, the term pratyahara implies withdrawal of
the senses from attachment to external objects.
 Pratyahara occurs almost automatically when we
meditate because we are so absorbed in the object
of meditation.
10

DHARANA - CONCENTRATION AND CULTIVATING
INNER PERCEPTUAL AWARENESS
 Dharana means immovable concentration of the
mind.
 The essential idea is to hold the concentration or
focus of attention in one direction.
 Dharana can be achieved by deep concentration
on a particular thing or action we are doing.
 The objective in dharana is to steady the mind by
focusing its attention upon some stable entity.
11

DHYANA - DEVOTION , MEDITATION ON THE
DIVINE
 Dhyana means worship, or profound and abstract
religious meditation.
 It involves concentration upon a point of focus with
the intention of knowing the truth about it.
 During dhyana, the consciousness is further
unified by combining clear insights into distinctions
between objects and between the subtle layers of
perception.
12

SAMADHI -UNION WITH THE DIVINE
 The final step in the eight-fold path of Yoga is the
attainment of Samadhi.
 In the state of samadhi the body and senses are at
rest, as if asleep, yet the faculty of mind and reason
are alert, as if awake.
 The achievement of samadhi is a difficult task.
 Thus, samadhi refers to union of true Yoga.
13

PRANAYAMA – THE YOGIC BREATHING
TECHNIQUES
 Pranayama means the regulation of breath.
 It is the fourth stage in ashtanga yoga.
 Breath and mind are closely related. If one can
control the breath, one can control the mind and
visa versa.
 Pranayama helps to clean these pathways
 Our health improves and one gets clarity of mind.
 The next slide will list the common pranayama
exercises.
15

PRANAYAMA DESCRIPTION
Anulom Vilom Pranayama The Alternate Nostril Breathing Exercise
Bhastrika Pranayama The Bellow's Breath
Kapalbhati Pranayama The Skull Shining Breathing Exercise
Surya Bheda Pranayama The Vitalizing Breath
Ujjayi Pranayama The Psychic Breath
Bhramari Pranayama The Humming Bee Breath
Sheetali Pranayama The Cooling Breath
Sheetkari Pranayama The Hissing Breath
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BHASTRIKA PRANAYAMA – THE BELLOW’S
BREATH
Among the pranayama exercise bhastrika is the
most commonly practiced and beneficial one.
 Bhastrika involves both rapid inhalation as well as
exhalation.
 This helps to increase the circulation of blood in the entire
body.
 Bhastrika, the increase in blood flow causes a slight rise in
body temperature, accompanied with mild sweating which
reduces the temperature and keeps the body at normal
temperature.
 Those suffering from heart diseases should not do this
pranayama. Also avoid it when you have a severe block of
the nose.
17

BENEFITS OF PRANAYAMA
 Bhastrika pranayama increases the oxygen content in the
blood. Extra oxygen replenishes the entire body.
 It removes blockages in the nose and chest.
 It is good for asthma patients and removes inflammation
of the throat.
 Bhastrika increases the gastric fire and improves appetite.
 Bhastrika when practiced with Kumbhaka can generate
heat in the body and keep it warm in cold weather.
 Bhastrika improves general health and activates all the
organs.
 Bhastrika purifies the nadis or the energy (pranic)
channels in the body, ensuring free flow of prana to all the
organs in the body.
18

SURYANAMASKARAM
SUN SALUTATION – THE PERFECT YOFA
WORKOUT
If you are pressed for time and looking for a single
exercise to stay fit, here’s the answer.
 A set of 12 powerful yoga asanas (postures) that
provide a good cardiovascular workout in the form of
Surya Namaskar.
 Surya Namaskar is best done early morning.
 Besides good health, Surya Namaskar also provide an
opportunity to express gratitude to the sun for
sustaining life on this planet.
 Let see this 12 steps:
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PRANAMASANA (PRAYER POSE)
 Pranamasana or the Prayer Pose is the starting
pose for Surya Namaskara or the Sun
Salutation poses.
 In Pranamasana, the palms are held together in the
prayer pose.
 The word ‘Pranam’ has a Sanskrit root and it
means ‘to pay respect’; and asana means a pose.
 Hence the name Pranamasana.
21

1.PRANAMASANA (PRAYER POSE)
 Pranamasana or
the Prayer Pose is the starting
pose for Surya Namaskara or
the Sun Salutation poses.
In Pranamasana, the palms
are held together in the prayer
pose.
 The word ‘Pranam’ has a
Sanskrit root and it means ‘to
pay respect’; and asana
means a pose.
 Hence the name
Pranamasana.
22

2.HASTA UTTANASANA – RAISED ARMS POSE
 It appears as the 2nd pose
and the 11th pose in the Sun
Salutation or Surya
Namaskaram.
Breathing in, lift the arms up
and back, keeping the biceps
close to the ears.
 In this pose, the effort is to
stretch the whole body up
from the heels to the tips of
the fingers.
23

3.HASTA PADASANA (HAND TO FOOT POSE)
 Padahastasana or
the Hand to Foot pose is
part of the Sun
Salutation series of asanas.
 It appears as the 3rd pose
and the 10th pose in
the Sun Salutation or
Surya Namaskara.
Breathing out, bend
forward from the waist,
keeping the spine erect.
 As you exhale completely,
bring the hands down to the
floor, beside the feet.
24

4.ASHWA SANCHALANASANA - EQUESTRIAN POSE
Ashwa Sanchalanasana or the
Equestrian pose is part of the Sun
It appears as the 4th pose and the
9th pose in the Sun Salutation or Surya
Namaskaram.
Breathing in, push your right leg
back, as far back as possible. Bring
the right knee to the floor and look up.
25

5.PARVATASANA (MOUNTAIN POSE)
As part of the Surya Namaskara, Parvatasana
is performed after Ashwa Sanchalanasana.
From Ashwa Sanchalanasana, straighten the
bend leg and take it backwards. Exhale during
this process. Let the right and left foot be
together.
Raise the buttocks up. Let the two arms be on
the floor and support the body weight. Lower the
head to be between the two arms. The body
makes the shape of a triangle when observed
from the sides.
It looks like a mountain and hence the name.
26

6.ASHTANGA NAMASKARA – EIGHT LIMBED SALUTATION
 It appears as the 6th pose in the Sun
Salutation or Surya Namaskaram.
In this pose, the body touches the
ground in eight locations – the two feet
(toes), the two knees, the two palms, the
chest and the head.
 In Sanskrit, “ashta” means eight and
“anga” means part. Hence the name
Ashtanga Namaskara.
This pose is also used by devotees for
paying obeisance to deities in Indian
temples.
Ashtanga Namaskara – Eight Limbed
Salutation
27

7.BHUJANGASANA (COBRA POSE)
Bhujangasana or the Cobra Pose, is one
of the main backward bending asanas
used in yoga.
In Bhujangasana, the head and trunk
resembles a cobra with raised hood,
hence the name.
 Bhujanga means Cobra in sanskrit.
Bhujangasana is easy to perform and is
integrated into other yoga practices like
the surya namaskara, where it appears as
the 8th pose in the series of 12 poses.
28

8.PARVATASANA (MOUNTAIN POSE)
As part of the Surya Namaskara, Parvatasana
is performed after Ashwa Sanchalanasana.
From Ashwa Sanchalanasana, straighten the
bend leg and take it backwards. Exhale during
this process. Let the right and left foot be
together.
Raise the buttocks up. Let the two arms be on
the floor and support the body weight. Lower the
head to be between the two arms. The body
makes the shape of a triangle when observed
from the sides.
It looks like a mountain and hence the name.
29

9.AEKPAADPRASARNAASANA (EQUESTRIAN POSE)
Ashwa Sanchalanasana or the
Equestrian pose is part of the Sun
It appears as the 4th pose and the
9th pose in the Sun Salutation or
Surya Namaskaram.
Breathing in, push your right leg
back, as far back as possible. Bring
the right knee to the floor and look up.
30

10.UTTANASANA (FORWARD BEND POSE)
 Padahastasana or the Hand
to Foot pose is part of the Sun
 It appears as the 3rd pose and
the 10th pose in the Sun
Salutation or Surya Namaskara.
Breathing out, bend forward
from the waist, keeping the
spine erect.
 As you exhale completely,
bring the hands down to the
floor, beside the feet.
31

11. HASTA UTTANASANA (RAISED ARMS POSE)

It appears as the 2nd pose and
the 11th pose in the Sun
Salutation or Surya Namaskaram.
Breathing in, lift the arms up and
back, keeping the biceps close to
the ears.
 In this pose, the effort is to
stretch the whole body up from
the heels to the tips of the fingers.
32

12. PRANAMASANA (PRAYER POSE)
 Pranamasana or the
Prayer Pose is the starting pose
for Surya Namaskara or the Sun
Salutation poses.
In Pranamasana, the palms are
held together in the prayer pose.
 The word ‘Pranam’ has a Sanskrit
root and it means ‘to pay respect’;
and asana means a pose.
 Hence the name Pranamasana.
33

BENEFITS OF SURYA NAMASKARA
 Without the Sun, there will be no life on Earth. Surya
Namaskar or Sun Salutation is a very ancient technique of paying
respect or expressing gratitude to the Sun that is the source of all forms
of life on the planet.
 Boosts your overall health.
 Improves digestion
 Gives you rock-hard abs
 Improves flexibility
 Tones the arms, strengthens the spine
 Keeps you youthful
 Helps in weight loss
34

TIME FOR PRACTISING YOGA
 The very best time to practice yoga is first thing in
the morning before breakfast. Upon waking, empty
the bowels.
 Yoga Positions (Asanas) may be practiced at any
time of day except within 2-3 hours of having eaten.
 Pranayama may be practiced at any time of day
except within 2-3 hours after meals .
 Meditation may be done at any time of day when
you feel both awake and relaxed.
35

RESTRICTIONS & PRECAUTIONS
 There are no age limits either young or old for the practice
of yoga.
 Never practice any yoga techniques under the influence of
alcohol or mind altering drugs.
 Those with disabilities, severe, acute or chronic medical
conditions should consult both with their medical practitioner
and their yoga teacher to assess any dangers or difficulties
which may arise.
 There are no hard and fast dietary rules necessary to begin
the practice of yoga. One does not have to give up smoking,
become vegetarian, or be a purist to learn yoga.
36

PLACE OF PRACTISE
 It is best is to have fresh air in a quiet and
clean place that suits the concentration and
awareness yoga will create.
 Do not practice yoga in direct sunlight or
after sun-bathing. Outdoors is OK but avoid
cold wind and insects
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BENEFITS OF YOGA
 1. All-round fitness.
 2.Weiht Loss
 3.Stress relief
 4.Inner peace
 5.Improved immunity
 6.Living with greater awareness
 7. Better relationships
 8. Increased energy.
 9. Better flexibility & posture
 10. Better intuition.
39

Yoga

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