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Definition of 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.

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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.

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EIGHT LIMBS

1.Yama : Universal morality2.Niyama : Personal observances3.Asanas :  Body postures4.Pranayama :  Breathing exercises, and control of prana. 5.Pratyahara :  Control of the senses6.Dharana :  Concentration and cultivating inner perceptual awareness7.Dhyana :  Devotion, Meditation on the Divine8.Samadhi :  Union with the Divine

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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  .

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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. 

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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.

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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. 

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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.

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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.

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PRANAYAMA

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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.

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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.

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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.

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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.

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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.

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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.

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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.

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4.ASHWA SANCHALANASANA - EQUESTRIAN POSE

Ashwa Sanchalanasana or the Equestrian pose is part of the Sun Salutation series of asanas. 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.

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 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.

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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

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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.

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 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.

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9.AEKPAADPRASARNAASANA (EQUESTRIAN POSE)

Ashwa Sanchalanasana or the Equestrian pose is part of the Sun Salutation series of asanas. 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.

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10.UTTANASANA (FORWARD BEND 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.

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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.

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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.

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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

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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. 

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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.

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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. 

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