Yoga Notes - MMHV - 2022-2023 1st Semester PDF

DAY 1  Yoga aM: - The term Yoga has its verbal root as yj in Sanskrit. Yoga is that which joins. In Patanijali, the father of Yoga, compiled all the essential features and principles of Yoga in the form of Siitr...

DAY 1  Yoga aM: - The term Yoga has its verbal root as yj in Sanskrit. Yoga is that which joins. In Patanijali, the father of Yoga, compiled all the essential features and principles of Yoga in the form of Siitras or Aphorisms - These Yogasitras involve eight (8) limbs called Astangayoga which can be applied in your day-to-day life for contemplation and for dealing with challenging situations in life - According to Patafijali, Yoga is a conscious process of gaining control over the mind The Eight Limbs of Yoga Union, absorption SAMADHI Meditation DHYANA Focus DHARANA Sense withdrawal PRAT YAHARA Breath PRANAYAMA Postures ASANA NIYAMAS Personal Saucha Satosha Svadhyaya Tapas ishvara- conduct (purity) (content) (self-study) (discipline) pranidhana (surrender) YAMAS Moral Ahimsa Satya Asteya Brahmacharya Aparigraha code (non-violence) (non-lying) (non-stealing) (mon-wasteof (non-greed) vitalenergies)  TR-GINT ALAA is a concept developed in India. It emphasises the need to stay aware that we're deeply related to breath. Generally, the human mind tends to ignore or take for granted that life 1s the source of existence. All that we plan and execute 1s only when we're breathing. Our life, its vision and the desire to achieve all goals successfully become intense when we respectfully treat our breath through practices developed by the Masters of Yoga. One such technique is called as @t-@aM1 Herein, the flow of the breath is to be aligned with the movement in the postures.  ATTA Pranayama Pranayama (SMTA) is a Sanskrit word meaning “Causing a movement of the Prana or breath" or "extension of the life force". The word comprises two Sanskrit words — Prana, life force, or vital energy, particularly, the breath, and "&yama", to extend or draw out The process of respiration has three components — I. Puraka (9€%) — Inspiration of air II. Recaka (4) — Expiration of air Il]. Kumbhaka (@F¥%) — Breath retention Kumbhaka (F7%) is of 2 types — I. Antah Kumbaka (Sec $A) — Retention of the breath after the inspiration of air 2. Bahya kumbhaka (41a HAI) — Retention of breath at the end of expiration.  Siryanamaskara. Siryanamaskara is a set of 14 fixed cyclic movements (Asanas), which bring body, breath, and mind together. Siryanamaskara postures act as an excellent link between warm-ups and asanas as it works on all the body’s major muscles. Siryanamaskara postures are energising and relaxing. They also make the body flexible and improve blood circulation. The vital internal organs also become more functional with better blood circulation. It also benefits our skeletal and digestive systems. Some Sun Salutation poses help us lose extra fat on the belly by stimulating sluggish glands like the thyroid gland (which significantly affects our weight) and inducing it to increase hormonal secretions. Morning is considered the best time for Siryanamaskara as it revitalises the body and refreshes the mind, preparing us to take on all tasks of the day Tadasana — Initial Position Namaskara — Sthitih/Asana “5 a a Urdhvasana - Paraka Gt) as you arch back Pp # a ty P ada-hasta-dsana - Recaka (TR) as you bend forward Kka-pada-prasarana-asana Puaraka (9€%) as you stretch your right leg back  Dvi-pada-prasarana-dsana Recaka ta) as you stretch another leg back  Sasankdasana Piiraka (9€&) and Recaka (TR), breathe normally as you sit on your heels and bend down with your arms stretched  Astahanga-namaskara-asana Recaka (€&%), lie down and lift your hips and buttocks off the floor so that the chin, chest, palms, knees and toes are in contact with the floor.  Urdhva-mukha-svana-dsana Paraka (&#) as you lift your knees off the floor and arch your back  Adho-mukha-svana-asana Recaka tah) as you bend downward and look at your feet  Sasankasana Piraka (¥&) and Recaka (C9), breathe normally as you sit and bend down with your arms stretched So re Eka-pada-prasarana-asana Piraka (J&%) and stretch left leg back Pada-hasta-dsana Recaka and bend forward  Urdhvasana Piiraka (98) as you arch back amaskara-Sthitih/Namaskara-asana Tadasana — Initial Position DAY 2  What is an Asana? ReRIRdARIA a ~“\ sthira sukham asanam steady comfortable posture stable ease filled motionless A steady and comfortable posture 1s called Asana Tadasana - Basic Standing asana  Procedure for Tadasana _ Stand Straight. Join the feet and bring the toes and inner ankle bone closer _ The weight of the body must be distributed equally on both feet _ Straighten the legs by pulling the kneecaps upward _ Tighten the thigh muscles, tighten the buttock muscles, and suck in the abdomen _ Broaden the chest. Widen the shoulder from the centre collarbone to the sides of the shoulder _ Lengthen all the muscles and joints of the hands. Keep the elbows straight. Both the palms facing the thigh and keep the fingers pointing downwards _ Loosen the facial muscles and relax. Breathe normally and maintain this posture for 20 to 30 seconds Dandasania = Basic sitting asana Ba s  Procedure for Dandasana _ Sit straight with legs extended forward. Keep thighs, knees, ankles, and toes together _ Pull all the toes towards the kneecap and stretch the heels outward. Keep both palms on the floor by the side of the hips, with the fingers pointing towards the legs _ Inhale, raise the spine. Keep the elbows straight, broaden the chest, head and neck, and look straight ahead _ Loosen the facial muscles and relax. Breathe normally and maintain this posture for 20 to 30 seconds Sithila Tadasana A relaxing asana  Procedure for Sithila Tadasana. Stand straight with legs about 6 to 12 inches apart. Hands hanging freely by the side of the body with the shoulders collapsed. Let the head hang freely behind or rest on either side of the shoulder. Make sure that the body 1s completely relaxed. Gently close the eyes Sithila Dandasana — Relaxing asana  Procedure for Sithila Dandasana |. Sit with legs stretched apart and relax 2. Slightly incline the trunk backwards, supporting the body by placing the hands behind 3. Fingers pointing backwards 4. Let the head hang freely behind or rest on either side of the shoulder 5. Gently close your eyes  What is the difference between STABILITY & BALANCE? If, BALANCE 1s the ability to control the body without movement against gravity, STABILITY is the ability to control the body during movement  POSTURE - 1 Vrksasana This asana increases the balance in the body Vrksasana A balancing asana  Procedure for Vrksasana. Stand in Tadasana. Bend your right knee and place your right foot high on your left inner thigh. The sole should be placed flat and firmly near the root of the left thigh. Make sure your left leg is straight with all the toes pointing to the front. Find your balance. Inhale, raise your arms over your head from the side, bring your palms together, and interlock your fingers. Palms should face the ceiling. Keep the head straight and look straight ahead. Breathing normally, maintain this posture for 20 to 30 seconds. Exhale, remove your hands from the sides, release the right leg, and relax  POSTURE - 2 Parivrtta-tri-konasana This Asana gives a rotational movement to the spine This Asana is a beautiful way to understand our ERROR of PERCEPTION Differentiating the Rotation of the Shoulder and Hip This asana also increases the stability of the body and mind  iA Parivrtta-tri-konasana A hip-opening asana  Procedure for Parivrtta-tri-konasana. Stand in Tadasana. Inhale, stretch the right leg to the right side with a distance of 3 to 3 % feet and extend the arms horizontally in line with the shoulders 3. Turn the right foot sideways to 90 degrees and the left to 60 degrees Exhale and rotate the trunk in the opposite direction, 1.e., to the right, to bring the left palm to the floor near the outer side of the right foot Raise the right arm up, bringing it in line with the left arm Turn the head and keep the eye fixed at the tip of the right thumb Breathe normally and maintain this posture for 20 to 30 seconds Inhale and raise the left hand off the floor, rotate the trunk back to its original position, exhale, come to position two, drop the hands, and join the feet Come back to Tadasana  POSTURE - 3 Virabhadrasana Many martial artists use this Asana as a foundational posture. FENCING, a game as seen in the Olympics, is a game that tests the strength of legs and thighs in particular This Asana improves our ability of grounding and, thus, the overall stability and balance of the body Virabhadrasana T h i g h s t r e t c h i n g asana A * sir ca  Procedure for Virabhadrasna. Stand in Tadasana. Inhale, stretch the right leg to the nght side. Maintain a 3% to 4 feet distance between both legs and extend the arms horizontally in line with the shoulders.. Turn the right foot sideways to 90 degrees and the left to 60 degrees. Exhale and bend the right knee perpendicular to the ground. Keep the left knee straight. When you bend the right knee, the angle between the thigh and the shin should be a sharp 90 degrees. Turn the head to the right and keep the eye fixed at the tip of the middle finger. Inhale and straighten the right knee and exhale, drop the hand down and join the feet. Come back to Tadasana  POSTURE - 4 Pascimotthanasana Though all asanas can exhibit a harmonious relationship between the different body parts, this Asana is one of the easiest ways to understand the body's harmony The Calves and their Relationship with the Feet Movement Pascimotthanasana — A Calf muscles loosening asana  Procedure for Pascimotthanasana 1. Sitin Dandasanam 2. Straighten the legs by pulling the toes towards the knee and extending the heels outward 3. Inhale, raise both hands from the side and take them above your head. Lengthen the spine 4 Exhale, stretch the hands forward and hook the big toes with your fingers. Make the back concave, broaden the chest forward, and place it on the knees 5. Breathe normally and maintain this posture for 20 to 30 seconds 6. Inhale, stretch the hands forward, lift the trunk upwards and lower the hands 7. Exhale and relax  POSTURE - $ Baddha-konasana Asana is one of the very few physical sciences that give us an experience of utilising all body muscles. Further, it helps us to remove rigidity and simultaneously add different dimensions of strength and flexibility to the muscles. Baddha-konasana — A Groin muscle loosening asana  Procedure for Baddha-konasana 1 Sit in Dandasanam 2.Fold the right leg and then the left leg and place the heels closer to the perineum. Keep the feet together 3 Inhale, straighten the back and broaden the chest 4 Exhale, bend the elbows, place them on the knee's inner joint, and gently push the knee towards the ground. Stretch the back and bend forward. Place the forehead on the ground 5.Breathe normally and maintain this posture for 20 to 30 seconds 6.With an inhalation, lift the head, stretch the back, and slowly come up by lifting the trunk upwards and sitting straight 7.Return to position 2 8.Exhale and release the legs and relax  POSTURE - 6 Navasana Today the aviation industry is exploring ways to develop jets that are noise-free, inspired by owls, which fly without making any sound. Such jets become a very powerful enemy plane, that can destroy the enemies without giving a little clue to the enemy about their arrival. The life of animals and birds can teach us lessons to understand science better. Similarly, a few man-made objects can also teach us how to understand the body. The boat which 1s a beautiful structure to sail through the water, can teach us to balance our body on the buttocks and simultaneously develop core strength. Asanas thus, help us understand the symbiotic relationship between human beings and nature.  Navasana A core strengthening asana  Procedure for Navasana. Sit in Dandasanam —. Place the palms on the ground behind the buttocks wo. Lean backwards with the support of your hands two. With an inhalation, lift the legs slowly above the ground. Stretch the hands forward, ee parallel beside the knees; palms should face each other. Feet should be slightly above the level of the head. Support your body weight on the tailbone and buttock bones. Broaden the chest. Gaze at the tip of the big toes. Breathe normally and maintain this posture for 20 to 30 sec; lower the legs slowly. Exhale, bring the hands down to the floor and lower the legs slowly and relax POSTURE - 7 Ustrasanam How to stop slouching? Try back bending Ustrasanam — A lower back strengthening asana  Procedure for Ustrasanam Sit in Dandasanam vr. Fold the legs and sit in Vajrasana. Come forward to stand firmly on the knees Ww. Place the right palm on the right waist and the left palm on the left waist. Elbows should = be parallel to each other, with the fingers of both the thumb touching each other 5. Inhale, rotate the night hand and place the right palm on the right heel. Then, rotate the left hand and place the left palm on the left heel 6. Keep the thighs perpendicular to the ground. Stretch the toes backwards. Straighten the elbows. Hang the head backwards and place the palms on the soles of the feet 7. Breathe normally and maintain this posture for 20 to 30 seconds 8. With an inhalation, return to position four and then to position 2 9. Exhale and release the legs and relax POSTURE - 8 Gomukhasana A Shoulder opening Asana  ~ Gomukhasana = Shoulder opening Asana IEW -V IEW K - V O NT BAC F R  Procedure for Gomukhasana 1. Sitin Dandasanam 2. Inhale folds your right leg, place it closer to your left buttock and fold your left leg, place it closer to your right buttock 3. Place both your knees together as they are stacked one on the other 4 Raise the right arm from the side, take it above your head, and bend the elbow Simultaneously, bring the left arm behind your back and interlock both hands 5. Breathe normally and maintain this posture for 20 to 30 seconds 6. Exhale, release the hands and the legs and relax  POSTURE - 9 Vajrasanam Can we keep our lower back straight without any special efforts?  vajrasanam An ankle-loosening asana FRONT-VIEW SIDE-VIEW BACK-VIEW nner e re = nS a3 : si. ODP aeRO rie nga = alte eye rea nice = el RRNA ores 4 : cA oo  Procedure for Vajrasanam 1. Sit in Dandasanam 2. Fold the right leg from the right side and place the foot under the right buttock 3. Fold the right leg from the left side and place the foot under the left buttock 4 Join the heels. The toes should stretch outwards. Straighten the back. Place the buttock on the heels 5. Turn the palms downwards and place them on the thighs closer to the knees 6. Breathe normally and maintain this posture for | minute 7. Exhale, release the legs and relax  Savasana - Sava means a corpse or a dead body. The literal meaning here is to be as stable and still as a dead body 1s. ‘However, the only thing differentiating between the dead body and the person in the posture that resembles a dead body is AWARENESS.  Savasana This relaxation 1s done after asana and pranayama practice This can be done on the chair or lying down on a yoga mat Remove spectacles and wristwatch Kindly switch off your phone during practice Throughout the practice eyes should remain closed In the 1‘ stage, you observe the abdominal movements for five rounds. No manipulation with the breath To practice the 1“ stage, you may place your right palm on the abdomen In the 2" stage, synchronize the abdominal movements with the breathing for 5 rounds In the 3" stage, breathe with the feeling for 5 rounds DAY- 3  Bhramari In Bhramart the exhalation sound very much resembles the sound of a bee’s fluttering wings, and it 1s because of this, it is named as Bhramart. Benefits of Bhramart 1. This is the best method to achieve the concentration of the mind 2. It, over a period of time of regular practice, channelizes the mind into any one chosen action 3. It soothes the brain nerves immediately and can __ positively relieve various mental discomforts 4. Eliminates throat ailments like tonsils, pain etc. 5. Beneficial in relieving all forms of negative thoughts, only if practised regularly.  Procedure for Bhramari 1. Sit in Vajrasana/Padmasana/Sukhasana 2. Close your eyes and breathe deeply in and out 3. Keep your spine upright and chin pointing towards the chest 4 Close your eyes. Adopt Sanmukhi-Mudra. Bring the index and middle fingers over the eyelids. Draw the upper lids down with the pads of the middle finger and cover the remaining space above it with the pads of the index finger. Press the nostrils with the tips of the ring fingers. Keep the little fingers above the upper lip and close the ears with the thumb 5. Keep your mouth closed; breathe out slowly through your nose by making a humming sound with the help of N-kara 5. Repeat this process for nine rounds Padmasana — A meditative posture  Important points to be remembered for Bhramari * While practising Bhramari, we need to use the sound of 'N-Kara' and not 'M-kara’ To chant 'N-kara’, you chant any word ending with 'N' such as King, Ring, Sing and stretch the 'ing' part - Touch the trp of the tongue to the mouth’s upper (hard) palate Sanmukhi-Mudra Trataka  Trataka 1. The word Trataka means ‘steady gazing’ 2. It is one of the Satkarma (Six forms of Yogic cleansing), which helps in cleansing the inner tracts of the eyes, namely the optical path. 3. The process of Trataka involves gazing at one point or object without blinking the eyes. 4. Through this method, all the attention and power of the mind is challenged into one continuous stream.  Trataka [t involves 4 stages: 1. Effortless Gazing 2. Intense Gazing 3. De-focusing 4. Silence  Trataka Preparations Get candles, a candle stand and matchbox, plate. Wash your eyes with cool and clean water (with an eye cup if available) before practising for good results. When you practice in a group, sit around the candle stand, making a circle at a sufficient distance from the candle stand (1.5 to 2 meters). The maximum number of participants in a group around could be about ten. Keep the candle at the same level as the eyes. Arrange a few chairs for those unable to sit on the ground. Trataka must be practised on a steady flame. Remove glasses, wristwatches, or any accessory that may be distractive and make yourself comfortable in the posture. Trataka should be performed after asanas and pranayama. During palming, don’t let the fingers touch or press the eyeballs.  Step 1 - Effortless gazing or Focusing Let us start Stage-I of Trataka 1.e., “Effortless gazing or Focusing.” Gently open your eyes with a few blinks and look at the floor. Do not look at the flame directly Slowly shift your vision to the base of the candle stand, then move to the top of the stand, then to the candle, and then slowly look at the candle’s flame. Now, start gazing at the whole flame without any effort. Do not blink your eyes. There may be a few irritating sensations, but use your willpower and gaze in a relaxed way. If tears appear, allow them to flow freely. This 1s a sign of good practice. Let the tears wash out the impurities from the eyes. Learn to ignore the irritation and watering of the eyes Gaze at the flame for about 30 seconds Slowly close your eyes, rub your palms against each other for a few seconds, form a cup of your palms, and cover your eyeballs Give press and release palming After completing five rounds, gently drop your hands down  Step II - Intensive Gazing Gently open your eyes with a few blinks and look at the floor. Do not look at the flame directly Slowly shift your vision to the base of the candle stand, then move to the top of the stand, then to the candle, and then slowly look at the candle’s flame. Now, start gazing at the whole flame without any effort Slowly gaze at the tip of the wick of a candle, the small black cord. Focus your attention at one point. This is a practice of focusing and concentration. Keep on gazing: use your willpower. Let the tears come out, and try not to blink your eyes. By practice, the gaze becomes steady, making the mind one-pointed Gaze at the flame for about 30 seconds Slowly close your eyes, rub your palms against each other for a few seconds, then form a cup of your palms and cover your eyeballs Give constant pressure palming. Press constantly around the eyeballs with your palms, inhale deeply, and exhale completely. Continue four more rounds. Count mentally. Do not touch the eyeballs with your palms directly. Relax your eye muscles completely After completing five rounds, gently drop your hands down Feel the cool sensation around the eyeballs. Relax for a few seconds. Do not open your eyes immediately  Step III - De-focusing Let us proceed to Stage III of Trataka 1.e., “De-focusing” Gently open your eyes with a few blinks and look at the floor. Do not look at the flame directly Slowly shift your vision to the base of the candle stand then move to the top of the stand, then to the candle and then slowly look at the flame of the candle. First, fix your attention on the flame, then gradually widen your vision. Slowly de-focus your attention from the flame and have a de-focused gaze on the flame. With expansive awareness, collect all the details of the flame such as the colour of the flame, the shape of the flame, and the aura around the flame. Then observe the aura expanding more and more and see the small light particles around the flame Recognize the subtle changes achieved by de-focusing After one minute of de-focusing, gaze or focus on the flame. Slowly close your eyes and retain the image in your mind. Visualize the flame between your eyebrows and collect all the details with your eyes closed. When the image disappears go for palming This time we combine palming with breathing and Bhramari. First, apply constant pressure around your eyes, then inhale and chant Bhramart Mm....; feel the vibrations of Bhramari throughout the body; repeat the same Inhale — chant Nn.... as you exhale, inhale Nn...., inhale Nn.... and the last round inhale Nn....; feel the sound resonance in the entire head region, especially around the eye region.  Step IV — Silence - Feel the silence and relax for a while. After sufficient relaxation, gently drop your hands down. Sit quietly for some time and feel the profound comforting effect of the practice. Be aware of the changes taking place inside you. Recognise that the mind has become entirely calm; your concentration, willpower, and sharpness of eyesight have improved - Gently bring your hands behind the back, catch hold of the nght wrist with your left palm, make a loose fist with the right hand and feel the pulse of the right hand - As you exhale, gently bend down towards the floor - Come back as you inhale. Gently give a feather massage around the eye muscles with three fingers (index, middle, and ring fingers)  Benefits of Trataka - It keeps away the eye strain by improving the stamina of eye muscles and by giving deep relaxation to them. - It makes the eyes clear, bright and radiant. - It cleanses the tear glands and purifies the optical system. - It balances the nervous system, relieving nervous tension, depression, and insomnia. - It helps to develop intense concentration and improves memory. - It helps to develop a strong will power. - It's an excellent preparation for mediation. - Palming with the hands helps in reducing swelling and opens the sinus passage, relieving sinus pressure and pain.