007 Common - Yoga - III Sem
007 Common - Yoga - III Sem
A CRIMINOLOGY
YOGA COURSE
SEMESTER - III, ACADEMIC YEAR 2020-21
II YOGA 06
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STUDY MATERIAL FOR B.A CRIMINOLOGY
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UNIT - I
INTRODUCTION TO HUMAN BODY
BODY STRUCTURE
The human body is composed of many different types of cells that together create
tissues and subsequently organ and systems. It comprises a head, neck, trunk (which includes
the thorax and abdomen), arms and hands, legs and feet.
➢ Anatomy is the study of the structure and relationship between body parts.
➢ Physiology is the study of the function of body parts and the body as a whole.
Atom---Molecules---Cell-- -Tissue---Organ---System---Organism
➢ At the chemical level, atoms, molecules (combinations of atoms), and the chemical
bonds between atoms provide the framework upon which all living activity is based.
➢ The cell is the smallest unit of life. Organelles within the cell are specialized bodies
performing specific cellular functions. Cells themselves may be specialized. Thus, there
are nerve cells, bone cells, and muscle cells.
➢ A tissue is a group of similar cells performing a common function. Muscle tissue, for
example, consists of muscle cells.
➢ An organ is a group of different kinds of tissues working together to perform a
particular activity. The heart is an organ composed of muscle, nerve, connective, and
epithelial tissues.
➢ An organ system is two or more organs working together to accomplish a particular
task. The digestive system, for example, involves the coordinated activities of many
organs, including the mouth, stomach, small and large intestines, pancreas, and liver.
➢ An organism is a system possessing the characteristics of living things—the ability to
obtain and process energy, the ability to respond to environmental changes, and the
ability to reproduce.
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The endocrine systemconsists of the principal endocrine glands the pituitary, thyroid,
adrenals, pancreas, parathyroids, and gonads, but nearly all organs and tissues produce
specific endocrine hormones as well. The endocrine hormones serve as signals from one body
system to another regarding an enormous array of conditions, and resulting in variety of
changes of function.
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PHYSICAL HEALTH
Physical health can be defined as a state of well-being when all internal and external
body parts, organs, tissues and cells can function properly as they are supposed to function.
This physical health definition also includes physical health as a state of physical well-
being in which a person is physically fit to perform their daily activities without restrictions.
PHYSICAL FITNESS
The ability to perform daily tasks with vigor and without undue fatigue, and with
sufficient energy to engage in leisure-time pursuits, to meet unforeseen emergencies, and the
vitality to perform at one‘s fullest capacity.
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4. Social development
An adjustment to both self and others by integration of the individual to society and his
environment
➢ The ability to make judgments in a group situation
➢ Learning to communicate with others
➢ The ability to exchange and evaluate ideas within a group.
➢ The development of the social phases of personality, attitudes, and values in order to
become a functioning member of society.
➢ The development of a sense of belonging and acceptance by society.
➢ The development of positive personality traits
➢ Learning for constructive use of leisure time
➢ A development of attitude that reflects good moral character.
➢ The above factors will be developed through physical educational activities.
5. Emotional Development
➢ A healthy response to physical activity through a fulfillment of basic needs.
➢ The development of positive reactions in spectatorship and participation through
either success or failure.
➢ The release of tension through suitable physical activities.
➢ An outlet for self-expression and creativity
➢ An appreciation of the aesthetic experiences derived from correlated activities.
➢ The ability to have fun.
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UNIT – II
YOGA
Classical Yoga
In the pre-classical stage, yoga was a mishmash of various ideas, beliefs and techniques
that often conflicted and contradicted each other. The Classical period is defined by Patanjali‘s
Yoga-Sûtras, the first systematic presentation of yoga. Written sometime in the second
century, this text describes the path of Raja Yoga, often called "classical yoga". Patanjali
organized the practice of yoga into an "eight limbed path" containing the steps and stages
towards obtaining Samadhi or enlightenment. Patanjali is often considered the father of yoga
and his Yoga-Sûtras still strongly influence most styles of modern yoga.
Post-Classical Yoga
A few centuries after Patanjali, yoga masters created a system of practices designed to
rejuvenate the body and prolong life. They rejected the teachings of the ancient Vedas and
embraced the physical body as the means to achieve enlightenment. They developed Tantra
Yoga, with radical techniques to cleanse the body and mind to break the knots that bind us to
our physical existence. This exploration of these physical-spiritual connections and body
centered practices led to the creation of what we primarily think of yoga in the West: Hatha
Yoga.
Modern Period
In the late 1800s and early 1900s, yoga masters began to travel to the West, attracting
attention and followers. This began at the 1893 Parliament of Religions in Chicago, when
Swami Vivekananda wowed the attendees with his lectures on yoga and the universality of the
world‘s religions. In the 1920s and 30s, Hatha Yoga was strongly promoted in India with the
work of T. Krishnamacharya, Swami Sivananda and other yogis practicing Hatha Yoga.
Krishnamacharya opened the first Hatha Yoga school in Mysore in 1924 and in 1936 Sivananda
founded the Divine Life Society on the banks of the holy Ganges River. Krishnamacharya
produced three students that would continue his legacy and increase the popularity of Hatha
Yoga: B.K.S. Iyengar, T.K.V. Desikachar and Pattabhi Jois.Sivananda
MEANING OF YOGA
Yoga is essentially a spiritual discipline based on an extremely subtle science, which
focuses on bringing harmony between mind and body. It is an art and science of healthy living.
The word Yoga is derived from the Sanskrit root Yuj meaning to join or to yoke or to unite. As
per Yogic scriptures the practice of Yoga leads to the union of individual consciousness with
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that of the Universal Consciousness, indicating a perfect harmony between the mind and
body, Man & Nature. According to modern scientists, everything in the universe is just a
manifestation of the same quantum firmament. One who experiences this oneness of
existence is said to be in yoga, and is termed as a yogi, having attained to a state of freedom
referred to as mukti, nirvana or moksha. Thus the aim of Yoga is Self - realization, to over come
all kinds of sufferings leading to the state of liberation (Moksha) or freedom (Kaivalya).Living
with freedom in all walks of life, health and harmony shall be the main objectives of Yoga
practice."Yoga‖ also refers to an inner science comprising of a variety of methods through
which human beings can realize this union and achieve mastery over their destiny.
Yogic exercises recharge the body with cosmic energy and facilitate:
➢ Attainment of perfect equilibrium and harmony
➢ Promotes self-healing.
➢ Removes negative blocks from the mind and toxins from the body
➢ Enhances personal power
➢ Increases self-awareness
➢ Helps in attention, focus and concentration, especially important for children
➢ Reduces stress and tension in the physical body by activating the parasympathetic
nervous system
➢ The aspirant feels rejuvenated and energized. Thus, yoga bestows upon every aspirant
the powers to control body and mind.
The art of practicing yoga helps in controlling an individual's mind, body and soul. It
brings together physical and mental disciplines to achieve a peaceful body and mind; it helps
manage stress and anxiety and keeps you relaxing. It also helps in increasing flexibility, muscle
strength and body tone. It improves respiration, energy and vitality. Practicing yoga might
seem like just stretching, but it can do much more for your body from the way you feel, look
and move.
Yoga asanas build strength, flexibility and confidence. Regular practice of yoga can help
lose weight, relieve stress, improve immunity and maintain a healthier lifestyle.
YOGA AS A SCIENCE
Yoga, an ancient but perfect science, deals with the evolution of humanity. This
evolution includes all aspects of one‘s being, from bodily health to self realization. – B.K.S.
Iyengar
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SEMESTER - III, ACADEMIC YEAR 2020-21
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STUDY MATERIAL FOR B.A CRIMINOLOGY
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and acceptance beyond religion, race, creed, caste or gender; since these functions of
mind are common toall.
➢ Yogic practices should not lead to undue fatigue. If there is fatigue it should be
overcome by the practice of relaxation inshavasana.
➢ All yogic learning is neural basis. Unless proper neuromuscular co-ordination is formed
one cannot expect further developments in any motorskills.
➢ Minimum expenditure of energy is the criterion of simplicity and efficiency in any yogic
activity. Vigorous movements consume more energy, while static activities consume
less energy.
➢ Early morning is the ideal time for yoga practice but it can also be practiced in the
evening.
➢ Bathing before the practice is good. Use cold or warm water as per the requirement of
the individual and season.
YOGA THERAPY
More and more mainstream medical practices are using yoga therapy, as growing
research shows how it aids recovery, especially from stress-induced conditions, and improves
overall health and vitality. The field of Yoga Therapy is rapidly growing and hospitals are
beginning to open integrated health care departments, adding yoga therapeutics as part of
their complementary approaches to health care. In recent years it has made news for the huge
benefits that children with autism and special needs are experiencing, through yoga therapy. It
is being used to treat a broad range of physical ailments, with great success and is quickly
growing as a complementary modality alongside other treatments.
Proper Relaxation
One of the definitions of relaxation is the freedom from activity which for some people
in today‘s world who are trying to balance home, family, and work, is the equivalence to sleep.
Another definition of relaxation is a feeling of refreshing tranquility and an absence of tension
or worry.
Proper Exercise
Yoga involves creating a balance in the body through developing both strength and
flexibility through the performance of poses and postures. In simpler terms: strengthening
through stretching. The more you practice, the more flexible you become and the more body
strength you develop.
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Proper Breathing
Yoga will help us to learn breathing process that slow, deep breathing allows the
abdomen to expand bringing into the lungs the amount of oxygen needed to nourish all the
cells of the body. It also slows down the heart rate, relaxes muscles and calms the mind.
Proper Diet
Along with breathing, eating is another reflexive action. And, just like breathing, over
time we begin to develop an improper means of mollifying our hunger pangs by indulging in
junk foods and fast foods. An improper diet has many adverse effects on the human body.
Overall, it‘s an auto-intoxication, which means self-poisoning. All of the body organs are
affected by this auto-intoxication.
BALANCED DIET
A diet consisting of a variety of different types of food and providing adequate
amounts of the nutrients necessary for good health
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UNIT - III
MENTAL HEALTH
MIND
The element of a person that enables them to be aware of the world and their
experiences, to think, and to feel; the faculty of consciousness and thought
The mind is defined as the sum of the cognitive abilities that enable consciousness,
perception, memory, thinking, imagination and judgment. It may also be defined as the
conscious and unconscious mental activity of a person.
MENTAL HEALTH
Mental health refers to our cognitive, behavioral, and emotional wellbeing - it is all
about how we think, feel, and behave. The term 'mental health' is sometimes used to mean an
absence of a mental disorder.
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 -WHO
STAGES OF MIND
Human mind is a very complex entity. Sometimes we think about one thing, while
doing something completely different. Sometimes we do something, without thinking. This
lack of alignment within personality is caused by the fact that human mind is working in
different levels that are related, but they are sometimes in conflict. There are three levels of
the human mind: Unconscious mind, Subconscious mind and Conscious mind.
First level is the Unconscious mind. This level of human mind holds the control of the
basic functions of the human body, breathing, heart beating, digestion, reflexes, etc. Basically,
it controls all automatic functions, without need to think about it. Though, by conscious will
we can influence some of these functions.
Second level is Subconscious mind. This level contains all knowledge, experience,
habits, beliefs and attitudes toward life. Whatever we met and learned in our life is placed in
this level, in our personal library. Every second of your life is recorded in this segment of mind.
Your subconscious mind is enabler or prohibitor, depending what you adopted as your attitude
toward something. If you placed belief that you cannot drive a bicycle, than you will not be
able to drive it, since your subconscious mind tells you that you cannot do it.
Third level of human mind is the Conscious mind. This is analytical part of the mind
that analysis all data that comes in. Also this part of mind is filtering information that comes to
the subconscious mind. Actually, the Conscious mind is aligned with what is already formed as
attitude or belief in Subconscious mind. If the new information is in conflict with information
that is already stored in Subconscious mind, the Conscious mind tends to block that
information. This is why people seem to be difficult to change. More information already
stored in Subconscious mind makes new information that is in conflict with current
information to be rejected.
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MENTAL FREQUENCY
Our brain‘s ability to become flexible and/or transition through various brain wave
frequencies plays a large role in how successful we are at managing stress, focusing on tasks,
and getting a good night‘s sleep. Each serves a purpose to help us cope with various situations
– whether it is to help us process and learn new information or help us calm down after a long
stressful day. The five brain waves in order of highest frequency to lowest are as follows:
gamma, beta, alpha, theta, and delta.
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It involves:
➢ Cultivating thoughts and thinking processes that support your goals
➢ Cultivating the ability to listen deeply and speak in a manner that is timely, honest, kind
and beneficial for all involved, and aligned with your intentions.
➢ Cultivating habits of taking action in a way that is consistent with your goals.
METHODS OF CONCENTRATION
A concentration technique is an exercise used to improve focus, awareness and mental
discipline. They are closely associated with meditation and mindfulness practices. The path of
yoga emphasizes the importance of developing concentration.
Sit in a comfortable pose. Relax all the muscles of the body. There should neither be
muscular nor emotional nor nervous nor mental strain. Keep a tight hold on the mental
faculties. Still the mind. Silence the bubbling thoughts. Calm the emotions. Put a brake on the
thought-process. Do not pay any attention to the intruding thoughts. Give the suggestion to
the mind: I don’t care whether they are there or not.
This is the secret of mental discipline. Improvement in concentration will be visible only
little by little. Do not be discouraged on any account. Be regular in your practice. Stop
notthepracticeevenforasingleday.LordJesussays:―Emptythyself;Iwillfillthee.‖This process of
emptying all thoughts should be attempted after you have attained some power of
concentration. Keep yourself in a positive state always. When you wish to concentrate on a
piece of work to be done with care, you can use all your will and imagination also. Imagination
helps even concentration.
If you find it difficult to concentrate on the heart, on the tip of the nose, on the space
between the eyebrows, or on the crown of the head, you can select any external object for the
purpose. You can, for instance, concentrate on the blue sky, the light of the sun, the all-
pervading air, ether, sun, moon, stars. If you experience any headache or pain in the skull or
any part of the body due to the strain of concentration on a particular place or object, shift the
centre of concentration or change the object.
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UNIT - IV
ASANAS AND KAPALABHATI
Neural Preparation
➢ Focusing on your upcoming workout (speed, form, course, etc.) with positive imagery
during a sport specific warm-up results in increased concentration and relaxation during
that workout. This mental exercise programs neural reflexes in the brain.
➢ Consistent rehearsals as described above, program a correct pattern of neural reflexes.
This allows the athlete to become more efficient and improves proper walking
technique and ultimately their performance.
Psychological Demands
A structured warm-up prepares the athlete to achieve a “flow state.” These increases
mental focus and achieves a state of relaxation and total concentration.
ASANAS – MEANING
The term asana means sitting in a particular posture, which is comfortable and which
could be maintained steadily for long time. Asana gives stability and comfort, both at physical
and mental level.
Asanas help in the healthy functioning of the organism and also leads to suppleness and
ease of movement. Asana benefits the physical body and brings in emotional stability in the
human being.
TYPES OF ASANAS
Asana can be classified in a number of ways. One of the most useful classifications is
based on the physiological effects of different groups of Asana on the body. Accordingly the
asana are classified into three types. They are
Meditative Asanas
Meditative Asana are the sitting postures, with a broad base, erect spine and
symmetrical arrangement of the body. Asana like Padmasana, Siddhasana, Vajrasana, etc.,
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comes under this group. They are primarily used for the practice of Pranayama, Meditation and
similar higher practices of Yoga.
Relaxative Asanas
These are the Asana that are designed to give complete relaxation to the entire
musculature of the body. The two well-known relaxative Asana are Shavasana and Makarasana.
They not only remove bodily fatigue they also remove mental strain and thereby brings about
peace and clarity of the mind.
Asana also classified into different types in relation to posture such as;
BENEFITS OF ASANAS
1. Doing asana so there is a reduction in the muscle stone.
2. There is conservation of energy, reduction of rajasika (active) temperament, and
reduction of excessive speed of the mind and it leads to stress release.
3. Asanas make the mind tranquil
4. All the cells in the brain start working in cohesion and the alpha rhythm is induced.
5. It brings a balance between the sympathetic and parasympathetic nervous system.
6. It also brings a balance in the autonomic nervous system and in the endocrine system,
which in turn is responsible for the reduction of stress.
7. By doing asanas one can gain mastery over one‘s own desires and this can lead us to
overcome worries, anxieties and tensions.
8. Asanas reduce this craving of food and hunger by gaining mastery over mind.
PRINCIPLES OF ASANAS
➢ Generally, the asanas are practiced in the sequence of standing, sitting, prone-lying and
supine-lying position. Though there is other version which follow differentsequence.
➢ Asanas must not be practiced in haste or by applying any sort of undue force. Jerks
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should be avoided.
➢ Asanas should be performed with body and breath awareness. There should be
coordination between breath and movement of body parts.
➢ As a general rule, inhale while raising any part of the body and exhale while bending
down.
➢ The practitioner has to follow instructions sincerely and practice them with an optimal
attention.
➢ Final position should be attained slowly step by step and should be maintained with
closed eyes for an inward awareness within the body.
➢ Final position of asanas must be maintained for as long as one is comfortable.
➢ One should maintain the final posture according to one‘s own limitations and should not
go beyond one's capacity.
➢ During maintenance phase of asana, there should ideally be no tremors or any type of
discomfort.
➢ An utmost care must be taken in increasing the time for maintaining theasanas.
➢ Regular practice is essential. Body starts listening to your command only after a regular
and diligent training for a sufficient period of time. If regularity is disturbed due to some
reasons, then one should resume the practice as soon aspossible.
➢ In the initial phase, yogic practices involve de-conditioning and re-conditioning
processes. Therefore, initially, one may feel little fatigued after the practice but after
few days‘ practice, body and mind get adjusted and one starts experiencing a feeling of
well-being and happiness again.
KAPALABHATI – MEANING
Kapalabhati is breathing at the speed of 120 breaths per minute through abdominal
strokes to cleanse the entire respiratory passages as well as to stimulate blood circulation
throughout the body.
TYPES OF KAPALABHATI
i. Chandra AnulomaKapalabhati
ii. Surya Anuloma Kapalabhati
iii. Chandra BhedanaKapalabhati
iv. Surya BhedanaKapalabhati
v. Both nostril variation
vi. Alternate nostrilvariation
BENEFITS OF KAPALABHATI
1. Kapalabhati cleanses the lungs and entire respiratory system.
2. The blood is purified and body gets an increased supply of oxygen to all cells.
3. Digestion is improved.
4. Abdominal muscles are strengthened.
5. Prepare the mind for meditation.
6. Energizes the mind for mental work.
7. Activates the brain cells
8. Stimulates the abdominal organs.
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PRINCIPLES OF KAPALABHATI
➢ Sit in comfortable crossed leg position with back straight. Hands resting on knees in
either Chin or Dhyana Mudra. Face to be relaxed.
➢ To start forcefully expel all of the air from the lungs while pushing the abdominal
diaphragm upwards.
➢ The expulsion is active but the inhalation is passive.
➢ Inhale deeply through the nostrils, expanding abdomen and exhale with the forceful
contraction of abdominal muscles.
➢ The air is pushed out of lungs by contraction of the diaphragm.
➢ Gradual practice will lead to do 120 strokes per minute.
➢ It cleanses the entire respiratory passage.
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UNIT - V
PRANAYAMA AND MEDITATION
PRANAYAMA- MEANING
The term Pranayamais derived from two root words Prana which means vital energy or
life force and Ayama which means extension or expansion. So the word Pranayama means
extension of the vital force (i.e. dimension of Prana) Pranayamas are practices that are
designed to bring about voluntary control over respiration. The main purpose of Pranayama is
to gain control over the autonomous nervous system through breath control and by it influence
the mental function. It is useful in higher Yogic practices like Meditation.
TYPES OF PRANAYAMA
According to Hatha Pradipika , the eight varieties of Pranayamas are:
BENEFITS OF PRANAYAMA
1. It brings about a homeostatic equilibrium and a humoral balance within the body, thus
influencing all Psycho-physiological functions favorably.
2. Improves heart and lungs capacity, so good for bronchialasthma.
3. Improves blood circulation throughout the body.
4. Tones up the abdominal muscles, removes lethargy.
5. This Pranayama helps to eliminate horrific thought or wave from the brain and give
effective calmness to the mind and nervous system.
6. The function of the thyroid gland improves.
7. While practicing this Pranayama heart gets gladness and joy
PRINCIPLES OF PRANAYAMA
➢ Pranayama should be done preferably after the practice ofasanas.
➢ Breathing in pranayama should be done through the nose only except sheetali and
sheetkari.
➢ During pranayama, there should not be strain in facial muscles, eyes, ears, neck,
shoulders or any other part of the body.
➢ During pranayama, eyes should remain closed.
➢ In the beginning, one should be aware about the natural flow of the breathing. Make
inhalation and exhalation prolonged in a gradual manner.
➢ While observing breathing, attend to your abdominal movement which bulges a bit
during inhalation and goes in a bit during exhalation.
➢ In the beginning stage one should gradually learn to maintain the 1:2 ratio of breathing
which means exhalation time should be double the inhalation.
MEDITATION – MEANING
This Pranayama helps to eliminate horrific thought or wave from the brain and give
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effective calmness to the mind and nervous system. The function of the thyroid gland improves.
While practicing this Pranayama heart gets gladness and joy.
BENEFITS OF MEDITATION
1. It lowers oxygen consumption.
2. It decreases respiratory rate.
3. It increases blood flow and slows the heart rate.
4. Increases exercise tolerance in heart patients.
5. Leads to a deeper level of relaxation.
6. Good for people with high blood pressure as it brings the B.P. to normal.
7. Reduces anxiety attacks by lowering the levels of blood lactate.
8. Decreases muscle tension (any pain due to tension) and headaches.
9. Builds self-confidence.
10. It increases serotonin production which influences mood and behaviour. Low levels of
serotonin are associated with depression, obesity, insomnia and headaches.
11. Helps in chronic diseases like allergies, arthritis etc.
12. Reduces Pre- menstrual Syndrome.
13. Helps in post-operative healing.
14. Enhances the immune system. Research has revealed that meditation increases activity
of 'natural-killer cells', which kill bacteria and cancer cells.
15. Also reduces activity of viruses and emotional distress.
PRINCIPLES OF MEDITATION
➢ Practice of asanas and pranayama will help in developing ability to sit in one position for
a considerable period of time in meditation.
➢ Select a peaceful calm and quiet place for the practice of meditation.
➢ Allow your eyes to get closed gently to enter into an inner awareness.
➢ A meditative practice invites many thoughts, memories and emotions on the surface of
mind. Remain nonreactive to them.
➢ As you continue with this process for some time, you may feel an abstract and a non-
specific awareness of the whole body. Now continue with the whole body awareness. In
case of any difficulty, go back to the breathing awareness.
➢ In the beginning, it is generally difficult to observe the breath. If mind wanders, do not
feel guilty. Slowly but firmly bring your attention to your breath.
PRACTICAL LESSON
The loosening practices help to increase microcirculation. These practices can be done
while standing and sitting.
I. NECK BENDING
Sthiti: Samasthiti ( Alert Posture)
Technique
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II. SHOULDER'SMOVEMENT
Sthiti: Samasthiti (Alert Posture)
Stage i: Shoulder's Stretch
Technique:
➢ Feet together the body straight, the arms by the sides.
➢ Raise your both arms sideways above your head with the palm outward. Bring it down in
the same manner.
➢ The arms must not touch the head when going up or the thighs when coming down.
➢ Palms must be opened, with fingers together.
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Benefits:
➢ Practice of this kriya makes the bones, muscles and nerves of the shoulder region
healthy.
➢ These practices are helpful in cervical spondylitis and frozen shoulder.
III. TRUNKMOVEMENT
Trunk Twisting (Kaṭiśakti Vikāsaka)
Sthiti: Samasthiti (Alert Posture)
Technique
➢ Keep the legs about 2-3 feet apart.
➢ Rise both the arms up to chest level with palms facing each other and keep them
parallel.
➢ While exhaling, twist the body towards the left side so that the right palm touches the
left shoulder, come back with inhalation.
➢ While exhaling, twist the body towards the right side so that the left palm touches the
right shoulder, come back with inhalation.
➢ This is one round: repeat two more times.
➢ Relax in Samasthiti.
NOTE
➢ Do slowly with normal breathing.
➢ Cardiac patients shall do with care.
➢ Avoid this practice in case of severe back pain, vertebral and disc disorders, after
abdominal surgery and during menstruation.
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Technique
➢ Inhale; lift your arms up at the shoulder level, palms facingdownwards.
➢ Exhale; bend the knees and bring down your body to the squattingposition.
➢ In the final position, both the arms and thighs should be parallel to theground.
➢ Inhale; and straighten the body.
➢ Exhale while bringing down the hands.
➢ Repeat two more times.
Note:
➢ Strengthen knees and hips joint.
➢ Avoid this asana in case of acute conditions of arthritis.
ASANA
Meaning
In Patanjali‘s Yoga Sutras, asana is defined as a "steady, comfortable posture." The
sutras do not specify any particular poses, but require simply that in practicing asanas, a
position which is both steady and comfortable should always be sought.
TYPES OF ASANAS
Asanas are classified into 4 types based on posture there are
1. Standing
2. Sitting
3. Prone
4. Supine
1. STANDING POSTURES
TADASANA (Palm Tree Posture)
Tada means palm tree or mountain. This asana teaches one to attain stability and firmness and
forms the base for all the standing asana.
Technique
➢ Stand with feet 2 inches apart. Inter lock the fingers, and turn the wrist out wards. No
inhale , raise the arms up
➢ Bring in line with the shoulders.
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➢ Raise the heels off the floor and balance on the toes. Stay in this position for 10 -15
seconds.
➢ Exhale, bring the heels down.
➢ Release the interlock of the fingers and bring the arms down Parallel to the trunk, and
come back to standing posture. Benefits
➢ This asana brings stability in the body, helps to clear up congestion of the spinal nerves,
and corrects faulty posture.
A Word of caution
Avoid lifting the toes in case of acute cardiac problems varicose veins and vertigo
Vrksasana (The Tree Posture) Vrksa means tree. The final position of this asana resembles the
shape of a tree, hence the name.
Technique
➢ Stand with feet 2 inches apart.
➢ Focus on a point in front.
➢ Exhale, bend the right leg and place the foot on the inside of the left thigh. The heel
should be touching the perineum.
➢ Inhale and extend the arms up and join the palms.
➢ Stay in the position for 10 to 30 seconds and breathe normally.
➢ Exhale and bring the arms and right foot down.
➢ Relax and repeat the asana by bending the left leg.
Benefits
➢ Improves neuro - muscular coordination, balance, endurance and alertness.
➢ It tones up the leg muscles and rejuvenates the ligaments also.
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A Word of caution
➢ Please avoid this practice in case of arthritis, vertigo and obesity.
Technique
➢ Stand straight with feet 2 inches apart.
➢ Inhale slowly and raise the arms up.
➢ Stretch up the body from the waist.
➢ Exhale and bend forward until the trunk is parallel to the ground.
➢ Exhale, and bend forward until the entire palm rests on the ground.
➢ Maintain this final posture for 10-30seconds.
➢ Those who are having stiff back should bend according to their capacity.
➢ Now inhale, come up slowly to the vertical position and stretch the arms above the
head.
➢ Exhale and slowly return to the starting position in reverse order.
➢ Relax in Taḍasana.
Benefits
Makes the spine flexible, improves digestion, prevents constipation and menstrual problems.
A word of caution
➢ Please avoid this practice in case of cardiac or back problems, abdominal inflammation,
hernia and ulcers, high myopia, vertigo and during pregnancy.
➢ Those with vertebral and disc disorders should also avoid this practice.
Technique
➢ Support the back at the waist with all the fingers together pointing forward or
downward.
➢ Drop the head backwards stretching the neck muscles.
➢ As you inhale, bend backwards from the lumbar region; exhale and relax.
➢ Stay here for 10-30 seconds with normal breathing.
➢ Inhale and slowly come up.
Benefits
➢ Ardha Cakrāsana makes the spine flexible and strengthens the spinal nerves.
➢ Strengthens the neck muscles, and improves breathing capacity.
➢ Helps in cervical spondylitis.
A word of caution
➢ Avoid this posture in case of vertigo or a tendency to giddiness.
➢ Hypertensive patients shall bend with care.
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Technique
➢ Stand on your feet comfortably apart.
➢ Slowly raise both the arms sideways till they are horizontal.
➢ Exhale, slowly bend to the right side and place the right hand just behind the right foot.
➢ The left arm is straight up, in line with the right arm.
➢ Turn the left palm forward.
➢ Turn your head and gaze at the tip of the left middle finger.
➢ Remain in the posture for 10-30 seconds with normal breathing.
➢ As you inhale slowly come up.
➢ Repeat for the left side.
Benefits
➢ Prevents flatfoot.
➢ Strengthens calf, thigh and waist muscles.
➢ Makes the spine flexible, improves lungs capacity.
A word of caution
➢ Avoid this posture in case of slipped disc, sciatica, and after undergoing abdominal
surgery.
➢ Do not do beyond limits and over do the lateral stretch.
➢ If one cannot touch the feet, one can reach for the knees instead.
SITTING POSTURES
BHADRASANA (The Firm/Auspicious Posture)
Bhadra means firm or auspicious.
Sthiti: Long sitting posture (Visramasana)
Technique
➢ Sit erect with the legs stretched out straight in the front. Sit erect with the legs stretched
out straight in the front
➢ Keep the hands beside the hips and palm resting on the floor. This is Dandasana.
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Benefits
➢ Keeps the body firm and helps to stabilize the mind.
➢ Keeps the knees and hip joints healthy.
➢ Helps to relive knee pain.
➢ Acts on the abdominal organs and releases any tension in the abdomen.
➢ Benefits women by relieving abdominal pain often experienced during menstruation.
A word of Caution
Avoid this practice in case of severe arthritis and sciatica.
Technique
➢ Sit in Visramasana.
➢ Come to Dandasana.
➢ Fold your legs and sit on your heels.
➢ Keep the thighs close and big toes touching
➢ Place the hands on the knees.
➢ The head and back should be straight
➢ This is vajrasana.
➢ Stand on your knees.
➢ Place the hands on the waist with fingers pointing downward.
➢ Keep the elbows and shoulder parallel.
➢ Bend the head back and stretch the neck muscles; inhale and bend the trunk backwards
as much as possible. As you exhale, relax.
➢ Keep the thighs perpendicular to the ground.
➢ Remain in the posture for 10-30 seconds with normal breathing.
➢ Return with inhalation; sit in Vajrasana.
➢ Relax in Visramasana.
Benefits
➢ It helps to strengthen back and neck muscles.
➢ Relieves constipation and back pain
➢ Increases blood circulation to the head and cardiac region.
➢ Very useful practice for cardiac patient, but needs to practice with cautions.
A Word of Caution
In case of hernia and abdominal injuries, arthritis, vertigo and pregnancy, please avoid
doing this asana.
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Technique
➢ Sit in Vajrasana.
➢ Spread both the knees wide apart, keep the big toes touching.
➢ Keep the palms between the knees.
➢ Exhale and slowly stretch them full length.
➢ Bend forward and place the chin on the ground.
➢ Keep the arms parallel.
➢ Look in front and maintain the posture.
➢ Inhale and come up.
➢ Exhale and come back to Vajrasan.
➢ Stretch your legs back to Visramasan.
Benefits
➢ It helps to reduce stress, anger etc.
➢ It tones up reproductive organs, relieves constipation, improves digestion and relieves
back pain.
A Word of caution
➢ Please avoid this posture in case of acute backache.
➢ Patients with osteoarthritis of the knees should exercise with caution or avoid
Vajrasana.
➢ High blood pressure patients should not perform this practice.
Technique
➢ Bend the right leg, and place the right foot beside the left knee.
➢ As you exhale, twist the body to the right.
➢ Bring the left arm around the right knee and clasp the right big toe or place the palm
beside right foot.
➢ Take the right arm back and keep the palm
➢ on the ground with the back straight. Remain in the posture of 10-30 seconds with
normal breathing and relax.
➢ Take out your hands with exhalation and relax.
➢ Repeat the same on the other side.
Benefits
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A word of caution
Please avoid this posture in case of severe back pain, vertebral and disc disorders, after
abdominal surgery and during menstruation.
Technique
➢ Lie down on your stomach, rest your head on your hands and relax the body.
➢ Now join your legs and stretch your arms.
Note:
Keep the legs firm so that no load or strain is felt on the lumbarspine.
Benefits
➢ This asana is best for stress management.
➢ It reduces abdominal fat and all eviates constipation.
➢ It also helps to remove backache and bronchial problems.
A word of caution
➢ Those who have undergone abdominal surgery should avoid this asana for 2-3 months
➢ Those who suffer from hernia, ulcers should not practice thisasana.
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Technique
➢ Lie down on your stomach in Makarasana.
➢ Rest the chin on the floor; Keep both hands beside the body; palms facing upwards.
➢ Inhale; raise the legs off the floor as much as you can without bending the knees.
➢ Extend the arms and legs well to ease lifting the body of the floor.
➢ Stay in this position for 10-20 seconds breathing normally.
➢ Exhale; bring the legs down towards the floor.
➢ Rest for a few seconds in Makarasana.
Note:
➢ Pull up the knee caps and squeeze the buttocks to improve the posture. This asana is
more beneficial performed after Bhujangasana.
Benefits
➢ Helps in sciatica and lower backache.
➢ Tones the hip muscles and those in the kidney region.
➢ Reduces fat on the thighs and buttocks; good in weight management.
➢ Helps the abdominal organs aiding digestion.
A word of caution
➢ Cardiac patients should avoid this posture. Please proceed cautiously in case of sever
lower back pain.
➢ People with high blood pressure, peptic ulcers and hernia should also avoid this
posture.
Technique
➢ Lie down on your stomach with the feet wide apart, feet pointing outward.
➢ Bend both the arms and place the right hand on the left hands.
➢ Place the forehead on your hands.
➢ Keep the eyes closed. This is Makarasana.
➢ This asana is practiced for relaxation in all prone postures.
Benefits
➢ Promotes relaxation of the lower back.
➢ Helps in recovery of back problems.
➢ Indicated for all ortho pedicailments.
➢ Indicated to counter stress and anxiety.
A word of caution
➢ Avoid this practice in case of low blood pressure, severe cardiac problems and
pregnancy.
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Technique
➢ Bend both the legs at the knees and bring the heel near the buttocks.
➢ While holding both the ankles firmly
➢ keep the knees and feet in one straight line.
➢ Inhale; slowly raise your buttocks and trunk up as much as you can to form bridge.
➢ Remain in this position for 10-30 seconds, with normal breathing.
➢ Exhale, slowly return to the original position and relax in Savasana.
Note
➢ In the final position, the shoulders and the head remain in contact with thefloor.
➢ If required, in the final position, you can support your body at the waist with your
hands.
Benefits
➢ Relieves depression and anxiety and strengthens lower back muscles.
➢ Stretches abdominal organs, improves digestion and helps to relieve constipation.
A word of caution
➢ People suffering from ulcers and hernia, and women in advanced stages of pregnancy
should not practice this asana.
Technique
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Note
➢ Synchronies your breathing with the legmovement.
➢ While touching the knee with the nose / forehead, you should be able to feel the
lumbar region stretch; keep the eyes closed and focus you attention on the lumbar
region.
Benefits
➢ Removes constipation; gives relief from flatulence, decreases the bloating sensation in
the abdomen and aids digestion
➢ Offers deep internal pressure, massage and stretching of the highly complicated
network of muscles, ligaments and tendons in the pelvis and waist region.
➢ It tones up the back muscles and spinal nerves.
A word of caution
➢ Please avoid this practice in case of abdominal injuries, hernia, sciatica or severe back
pain and during pregnancy.
Technique
➢ Lie down on your back with arms and legs comfortably apart.
➢ Palm facing upward; eyes closed.
➢ Relax the whole body consciously.
➢ Become aware of natural breath and allow it to become rhythmic and slow.
➢ Remain in the position till you feel refresh and relax.
Benefits
➢ Helps to relieve all kinds of tensions and gives rest to both body and mind.
➢ Relax the whole psycho-physiological system.
➢ The mind, which is constantly attracted to the outer world, takes a U-turn and moves
inwards, thus gradually getting absorbed; as the mind turns quiet and absorbed, the
practitioner remains undisturbed by the external environment.
➢ It is found very beneficial in the management of stress and its consequences.
KAPALABHATI
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Meaning
Kapalabhati is an important part of Shatkarma , the yogic system of body cleansing
techniques. The word kapalbhati is made up of two words: kapal meaning 'skull' and
bhati meaning 'shining, illuminating.' Due to the process, the organs in and under the skull
mainly the brain, small brain and any of the spaces inside the head that are connected to the
back of the nose are influenced in a goodmanner.
Technique
Breathing:
Force full exhalation by contracting the abdominal muscles, without any undue
movements in the chest and shoulder region. Inhalation should be passive throughout the
practice.
Number of rounds:
Beginners can practice up to 3 rounds of 10 breaths each. The conut and rounds can be
increased gradually over a period of time.
Benefits
➢ Kapalabhati purifies the frontal air sinuses; helps to overcome cough disorders.
➢ It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections.
➢ It rejuvenates the whole body, and keeps the face young and vibrant.
➢ It balances and strengthens the nervous system and tones up the digestive system.
A word of caution
Please avoid this practice in case of cardiac conditions, giddiness, high blood pressure,
vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke, hernia and gastric ulcers.
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PRANAYAMA MEANING
Pranayama is a Sanskrit word which consists of prana and ayama. Prana means self-
energizing life forces and ayama means extension. Pranayama may be defined as expansion and
control of prana through various yogic techniques. In a simple way, we can say that pranayama
is a combination of systematic exhalation and inhalation.
TYPES OF PRANAYAMA
1. Nadisodhana
2. Sitalipranayama
3. Bhramaripranayama
Technique
Benefits
➢ The main purpose of this pranayama is to purify the principle channels of carrying
energy called nadi‘s; hence nourishes the whole body.
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SITALI PRANAYAMA
Sitali means cooling. It also means calm and passionless. As the name indicates this
pranayama cools the mind-body system. It is specially designed to reduce the body
temperature. Practice of this pranayama brings harmony in the physical body and calms the
mind.
Technique
Benefits
➢ Sitali pranayama purifies blood
➢ It has cooling effect on body
➢ It is beneficial for persons suffering from high blood pressure.
➢ It satisfies thirst and appeases hunger
➢ It relievers indigestion and disorders caused by phlegm (cough) and bile(pitta)
➢ It destroys the disorders of gulma (chronic dyperpsia) and sleen or other related
diseases (H.P2/58)
➢ It is beneficial for skin and eyes.
Technique:
Type-I
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Type-II
Benefits
➢ The practice of Bhramari relives stress and helps I alleviating anxiety, anger and
hyperactivity.
➢ The resonance effect of humming sound creates a soothing effect on the mind and
nervous system.
➢ It is a great tranquilizer found good in the management of stress related disorders.
➢ It is a useful preparatory pranayama for concentration and meditation.
Meditation
1. Practice of Asanas and Pranayama will help in developing ability to sit in one position for
a considerable period of time in meditation.
2. Select a peaceful calm and quiet place for the practice of meditation.
3. Close your eyes gently to enter into an inner awareness.
4. In the first stage, sit comfortably, in a meditative posture, with head, neck and trunk
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