Introduction to Yoga

Yoga

• Yoga is derived from the Sanskrit word "Yuj," meaning union.
• Yoga is primarily rooted in India.
• Focus is on the holistic development.
• The intention behind the introduction of yoga to the world supports of the child which leads to a well-balanced individual in all walks of life.

Meaning of Yoga

• In Sanskrit, yoga signifies the union of soul with spirit.
• Hindu scriptures suggest this union may take multiple births.
• Yoga includes the union of nerves Ida and Pingla, sun and moon energy, negative and positive forces, Shiva and Shakti, and Mooladhar Chakra with Sahasrar Chakra.
• It unites Prana Vayu (life current) with Apan Vayu (excretion current).

Yoga Benefits

• Acknowledged in the West for physical and psychological benefits like improved muscle tone, stress reduction, and mental clarity.
• Primarily spiritual upliftment is the original and highest objective.
• Offers practical methods for lasting happiness, making it a science of experience.
• Requires sensitive and intuitive practice for its highest benefits, making it an art.
• Brings health and happiness on causal, astral, and physical planes.

International Day of Yoga (IDY)

• Celebrated annually on June 21 since 2015.
• Proposed by Prime Minister Narendra Modi at the UNGA on September 27, 2014, and declared by the UNGA on December 11, 2014.
• June 21 was chosen as it's the longest day in the Northern Hemisphere.

Yoga Definitions

• Yogamaharishi Patanjali: "Stilling the whirlpools (modifications) of the mind stuff."
• Yogeshwar Krishna in Bhagavad Gita: "Skill in action"
• Yoga Vashistha: "A skillful and subtle process to calm down the mind."
• Maitri Upanishad: "Yoga is said to be the oneness of breath, mind, and senses, and the abandonment of all states of existence."
• Yoga Bija: "Yoga is said to be the unification of the web of dualities."
• Brahmaanda Purana: "Yoga is said to be control."

Importance of Yoga

• Aims to achieve "a healthy mind in a healthy body."
• Promotes balanced physical, mental, and spiritual development.
• Recharges the body with cosmic energy.
• Facilitates perfect equilibrium, promotes self-healing, removes negative blocks, enhances personal power, increases self-awareness, and aids concentration, especially for children.
• Reduces stress by activating the parasympathetic nervous system.
• Rejuvenates and bestows control over body and mind.

Elements of Yoga (Ashtang Yoga)

• Is a philosophical path, not merely a physical discipline.
• Includes yamas (social restraints) and niyamas (self-discipline).
• Yama Definition: Universal practices aiding personal and spiritual growth, urging practitioners to avoid violence, lying, stealing, wasting energy, and possessiveness.

The Five Yamas

• Ahimsa (Non-Violence): Practicing kindness to others, animals, and oneself in thought and action.
• Satya (Truthfulness): Refraining from dishonesty and betrayal in thought, word, and deed.
• Asteya (Non-Stealing): Recognizing that everything needed is already within, fostering self-sufficiency and gratitude.
• Brahmacharya (Wise Use of Energy): Acting responsibly with vitality, respecting oneself and others.
• Aparigraha (Non-Possessiveness): Encouraging non-grasping, non-clinging, and non-attachment to possessions or thoughts.

Niyamas

• The second part of Ashtang Yoga, address how we interact with ourselves and our internal world.
• Energy generated through the cultivation of the yamas.
• Key Sages: Sage Yajnavalkya and Bhagavad Gita.
• Patanjali's Five Niyamas: Sauch, Santosh, Tapa, Swadhyaya, and Ishwar Pranidhan.

As described by Patanjali:

• Sauch (Purity): Implies external and internal purity, intellectual purity, purity of speech, and of the body.
• Santosha (Contentment): Not desiring more than what is earned through honest labor.
• Tapa (Austerity): The power to endure thirst, hunger, cold, heat, and discomfort.
• Swadhyaya (Self-Education): Consists of scriptural studies.
• Ishwar Pranidhan (Meditation on the Divine): Dedication of actions to the Divine.

Practicing Benefits for Yamas & Niyamas

• Help manage energy, complement outer and inner life, and view ourselves with compassion, balancing inner growth with outer restraint.
• It's about having value for life, and to move toward connecting with the Divine.

Asanas

• Postures harmonizing inner consciousness, aiming for a sustained and comfortable sitting position to facilitate meditation.
• Balance and harmonize body structure.

Pranayama

• Compound term meaning the maintenance of prana throughout life.
• Pranayama meaning: Is the art of life force or prana, involving slow deep inspiration (Puraka), holding breath (Kumbhaka), and near complete expiration (Rechaka).

Pranayama Types

• Suryabhedana, Ujjayi, Sheetkari, Sheetali, Bharmari, Bhastrika, Moorcha, and Palvani.
• Nadishodhan, Suryabhedan, Ujjayi, Sheetli, Bhramari, Bhastrika Pranayama are important Pranayama

Essentials for Practicing Pranayama:

• External environment: Well-ventilated, free from noise, insects, and flies.
• Right season to begin: Spring (March-April) and Autumn (Sept-Oct).
• Right time: Morning is preferred.
• Seat or Asana: Soft, thick, and comfortable.
• Asana: Padamasana, Siddhasana, Vajrasana, and Sukhasana.

Pratyahara

• "Withdrawal of the senses," the fifth element of Patanjali's Ashtang Yoga.
• Also the first stage of Buddhist Kalachakra tantra's six-branch yoga.

Dharana

• Developing and extending powers of concentration.
• Directing and controlling attention and mind, such as concentrating on the chakras.

Dhyana

• State of meditation, when the mind achieves concentration without distraction.
• A delicate state of awareness, where a quieted mind produces few or no thoughts.

Samadhi

• Total absorption and becoming one with the true self.
• A unity of all thought and action, the ultimate connection between the individual and the universal soul.

Asanas

• Special postures to stabilize the mind through static stretching, aiming to be stable, comfortable, and effortless.
• Psycho-physical in nature, toning up neuromuscular and glandular systems.

Asanas Categories

• Supine Line Asanas, Prone Line Asanas, Sitting Asanas, Standing Asanas.

Supine Line Asanas

• Prepare for further yoga stages, developing physical and mental consistency and pliability. Examples include:
  • Viparitakarni
  • Matsyasana
  • Halasana
  • Naukasana.

Prone Line Asanas

• Provide physical and mental sharpness and alertness
• Extend the posterior spine and bring mental consistency and peace Examples include:
  • Bhujangasana
  • Ardha Salabhasana
  • Dhanurasana.

Sitting Asanas

• Help prepare the individual physically and mentally for Pranayama. Examples include:
  • Ardh-matsyendrasana
  • Paschimottanasana
  • Vajrasana, SuptaVajrasana
  • Padmasana
  • Yogmudrasana.

Standing Asanas

• Provide elasticity in joints and muscles and build up stamina and physical ability. Basic Poses are:
  • Vrikshasana
  • Aradhakati Chakrasana
  • Trikonaasana
  • Tadasana.

Viparitakarani

• In Sanskrit "viparita" means inverted, "karani" means making, and "asana" posture
• Achieved by inverting the body, placing the head at the bottom and the legs on top.

Viparitakarani Technique

• • Lying in supine position with straight thighs and resting palms, elevate legs together without bending knees, reaching a 30-degree angle, then further to 60 and 90 degrees.
• Use hands to bring legs towards the head, raising the hips from the floor, then support hips with palms while placing elbows on the ground for a broad base.
• Elevate legs, abdomen, and chest in a straight line, positioning palms on the back for support while placing chin against the chest.
• Return by slowly reverting to the initial position, lowering hips, placing hands on the ground, and dividing body weight on hands.

Viparitakarani Reminders

• Do not use hands for jerking movement and assess body limits.
• Contraindications include high blood pressure, heart disease, stroke, neck or shoulder problem and menstruation.
• Alleviates premature aging, treats dyspepsia, constipation, and hernia, helps in varicose veins, and stretches the back of the legs.

Matsyasana

• Word origin: matsyameans "fish" and asana meaning "posture"
• Since the final position of this posture resembles a fish, it is known as Matsyasana

Matsyasana Technique

• Sitting in Padamasana position and lower body with the help of elbows
• Bend you’re head backwards and place the middle of the head on the ground. Then while holding the toes with thumbs place the elbows on the ground.

Matsyasana Reminders

• Don't bend neck backwards
• While returning to the position release your toes, and using your hands straighten the head before sitting up again

Matsyasana Contraindications

• Do not perform you have have low or high blood pressure
• Don't perform if you’ve serious lower-back or neck injuries.
• Don't perform migraine and insomnia are present

Matsyasana Benefits

• It stretches the neck and chest
• helps remove pressure from should and neck
• Helps assist in respiratory functions
• Tones the parathyroid, pituitary and pineal glands.

Halasana

• Word origin: hala meaning “plough” and asana meaning "posture"
• As the posture's final posture resemble the shape of a plough

Halasana Technique

-Take supine position and hands straight and resting on the ground. -Then using your hands raise your legs but don't bend at 30 degrees. Do this again after a few second but to 60 degrees. -Bring the legs further to the head, till the toes touch the ground and then stretch the legs backwards. -Then stretch the hands towards the head and lock your fingers while resting you elbows. While returning release fingers first then lower your waist and raise back up your legs again

Halasana Reminders

• Do not raise legs in a jerk motion.

Halasana Contraindications:

• Do not perform if you have diarrhoea and high blood pressure.
• do not perform if you’re trying to conceive
• ask for health advice before performing id you have suffered from chronic diseases or spinal disorders

###Halasana Benifits

• It stretches the spine and shoulders
• reduce stress and tension
• helps relive symptoms of menopause

Bhujangasana

• Word Origin: In Sanskrit the word Bhujangameans cobra.
• Its name comes from the final pose looks like that of a hooded snake

Bhujangasana Technique

• Lie down with pointing toes and fingers. Resting you foreheads on the floor as well.
• Place the palms near shoulders with thumb tucked.
• Raise the chin and look ahead while bringing head backwards. You shouldn't raise hips either.
• Then lower the body to ground and place the forhead. You should then lower your arm

Bhujangasana Reminders

• Do not raise your body in jerk motion

Bhujangasana Benifits

• It strengthens the body and increase the flexibility of the spine
• opens chest, shoulders, heart and ribcage

Ardha Shalabhasana

• Word origin: "locust" and Ardameans "half"
• It's an easier version of Shalabasana

Ardha Shalabhasana Technique

-Lye down in prone position with legs and toes closed. Having fists enclosed you the side of the body and foreheads resting on the floor. -Raise right leg without beding the knee. You shouldn't fillt pelvis either and hold in that position. While performing this the fist should be neither to tight nor to loose

Ardha Shalabhasana Reminder

Do not bend the leg while rising.

Ardha Shalabhasana Contraindications

• cardiac patients should not perform Ardha Shalabhasana
• expectant pregnant people shouldn’t perform ardha shalabhasana helps improve blood flow and firms the thighs and hips by dissolving excess fat
• helps control diabestes
• provides relief from constipation

Dhanurasana

• word origin: Word origin: Dhanura meaning "bow", and Asana meaning “posture"
• It's name comes from that the final postion the poses looks the shape of a bow

Dhanurasana Technique

• lye down and fold the legs near the knees. The Knees should remind together.
• Having hands behind hold toes will both thumb and foreginger
• Simultaneusly rise legs while rise head and chest

Dhanurasana Reminder

• Do not try to bring the toes near the heads forcefully

Dhanurasana Contraindication

• persons with blood pressure shouldn’t perform pregnant person shouldn’t perform during their mensural cycle dhanurasana increases felxibility spine and strengthens nerves Cures constipation Improves digestion

Ardha Matsyendrasana

• This asana is named after Yogi Matsyendranath. The name comes from the Sanskrit words meaning half and "posture".
• Is just like Half Lord of the Fish
• This pose is also known as Half Spinal Twist Pose

Ardha Matsyendrasana Technique

• Sit extending both the legs together in front, hands by the side, palm resting on the ground and then fold the right leg at knee.
• Setting in to the correct heel and after that you can fold the left leg and bring it beside the right knee on the groud
• You can turn you head and hands to loosen the rigt hands.
• Straighten your righ hand with the toe and rotate it with the back
• *repeat same streps in the front

Things to remember to perfom Ardh

• Some persom can perform the ansa if they cannot hold toes with hands

while twisint back ward twist back born

• Before this ansa practise Vakarasana

Contraindication

• Those that are pregnant Shouldn’t perform during pregnancy or menstruation
• Those people had surgeries should perform before
• Those with spinal problam should avoid any time

Benifits

• Has useful constipation and Dyspepsia
• Improves liver efficieny and remove kidney weakness
• Very useful and diabetes

It is very beneficial and muscles shoulder

###Paschimotanasana

• The word paschimottasana comes from the Sanskrit words and is the mean of body
  .In thus pose it means the flexilibily by streching/ extending

###paschimottaasna Technique

• sits with the legs and with hands on the ground fingers are on word word
• Using you back muscles loosen the body were you Is possible
• Use you hands to where its comfortable for you hands
• keep you body where it is were its located

###paschimottaasna thignesto remember

• Your aim is to hold the toes you should do this every day until you are better
• if you fill it's hard you do your body to do it. increase Bending

###paschimottaasna Contraindications

• If feel like you have pains do not perform this.
• Do npt so this exercise in acuse you have appendicitis ###Vajrasana
• The words Vajra which means thunderboat and shows that anans looks a light thunder the boat it called Vajrasana. This Assan is Adamant and pose on the body ####Vajrasana Technique

* sit will leg extended together hands by side , palm restore to the ground you should hold the together , leg must come first ( right) under the hip then must the next side

• you should fold you leg at the know it is and place the foot under the ring tone

####Vajrasna** ###Things so to help perform this Anans

• What Sitting you should have the hell’s and it should be tows in upward
• Must try to close toes out

###Vajrasna Contraindications

• A person who suffers from must perform this asans so they Can perform
• A person should preform this anans

####Vajrassna Benefits ####*strenghten thight muscles

• GIVE LONGEVITY AND STRENGTHENS SPINE*
• Cures Uniantation

###Standing Assanas

Ardha Kati Chakrasana is the wheel

• So the Assan to been the waist it the world and has a shape of a wheels

Techniques

• Stand direct with leg together together your hand your you look ahead
• Slowing reason the hand bring it parallel toward sholder
• start reasoning hands up it you have the arm tough their finger
• now and start bending the hand it high ###Ardha Kati Chakrasana
• Things to remember

####While spending you should be in bending before your complete straight

• while practising gaze

###Contraindications

• spondylitis shuld pratise it carefully #####Benifits
• Stretches lateral thoracic muscles and Increases blood
• Reduces excessive fat arround the waste
• GOOD FOI WHO HASA FLAAT FOOT
• TRIKOSANS* the words Is trings its as the shape of a triangle it the Sanskrit word
• Technique*
• stand Errecting with legs togragther
• keep two and a half between the legs race Both the hands each the to make a parallel shoulder Slow bending to were the and use two fingers and raise on the

Hande to the skies

• Gaze in were has the hand on word

###Benifits

• Strenthhens like
• Stretches all opens

##Introduction to PranayamaIs the breathing well to understand life cycle

Is the way to well understanding the yoga in your well doing in it

• Technique*
• external Envorment Any place is well
• right time morning is for to pratise pranananya

###List the following Asanas

• SURYabhsedan

####*Dhyauna It state pure which transform inner ###Mindfulnessmeditation

it’s about been ware with surrounding with the sounds and around you ###SpritualMedations This type is to base is a community is good to for those who community is community

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If this deas of clearing your minds