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CONTENTS

S.No. PARTICULARS Page No.

1. UNIT – I INTRODUCTION 3

2. UNIT – II YOGIC CONCEPT OF HUMAN BODY 6

3. UNIT – III SURYANAMASKAR 12

4. UNIT – IV PRANAYAMA 25

5. UNIT – V MEDITATIONS 38

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 UNIT – I

INTRODUCTION

a) MEANING OF YOGA
Yoga is a way of life. It is an ancient art which harmonize all the systems of the body for the
development of body, mind and spirit. It is a practical aid but not a religion. yoga is one of the gifts
of our rich Indian heritage. The continues practice of the yoga will help the individuals to lead
peaceful life and well being and also the feeling of being in the society.

The word Yoga is derived from the Sanskrit term “Yuj” which means “to join”, or “to
unite”, or “to bind”. Hence the basic meaning of the word Yoga is union or merger. It is a union of
spiritual nature. It is the true union of the so- called human being, (Jeevathma) with the God
(paramathma). According to The Hindu Holy Scripture Bhagavad Gita, Yoga is a Kind of
practice in life. it is uniting the mind with God thus the individual is providing complete peace to
the soul.

DEFINITION OF YOGA
1. Yoga is the process of controlling or stilling the mind’s movement - Patanjali.
2. Yoga is the best curative and preventive medicine for most of the ills of human resulting from
so - called modern living
3. Yoga is a Practice through which the state unwavering mind is achieved - Bhagavad Gita.

b).HISTORY OF YOGA
Yoga is an ancient art developed for the purpose of harmonizing body, mind of spirit. Yoga
in India has a long history. Yogic principles had been the foundations for Indian culture. It is a
Science that regulates the individual’s physiological and psychological behaviors. The continued
practice of yoga will lead one to a sense of peace and well being and also feeling of being in
harmony with one’s environment.
The history of yoga can be divided into the following four broad categories. They are
1. Vedic yoga
2. Pre classical yoga
3. Classical yoga
4. Post classical yoga.
1. Vedic yoga
According to Mohenjo Daro excavations, there existed yogic meditative postures whice
were five thousand years old. Hence, it understood that the existence of Yoga predates the main
Vedic period. But the teaching of yogic culture found only in the Vedic period between 1500 -1000
BC. The four ancient hymnodies are known as Vedic yoga namely Rig Veda, Yajur Veda, Sama
Veda and Atharvana Veda. The Sanskrit work “Veda” means knowledge. Thus the following is the
meaning of each Veda.

a) Rig Veda – Knowledge of Praise of higher power (God)

b) Yajur Veda – Knowledge of Chants.
c) Sama Veda – Knowledge of Chants.
d) Atharvana Veda – Knowledge of Atharvan (Fire God)

2. Pre classical Yoga

Pre classical yoga comprises many schools whose teaching can be found in India’s two
great epics, the Ramayana and the Mahabharata. These various pre classical schools developed
all Kinds of techniques for achieving deep meditation in which yogis can transcend the body and
mind and discover their true nature.
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 3. Classical Yoga
The eight limbs of yoga also known as Astanga – yoga or Raja yoga taught by the great
saint patanjali in his yoga – sutra is considered as classical yoga as it had been practiced by
many peoples all over world. The great saint Patanjali was called as the “ Father of Yoga ”.
Because he was the first man who wrote all the teachings of yoga in Sanskrit as yoga sutras
between 300 and 200 BC.

4. Post Classical of Yoga

After Patanjali yoga sutra, there existed many types and schools of yoga. They are post
classical yoga and are independent in nature. The following are some of the post classical yoga.

i) Prajapita Brahma Kumari’ s practice of meditation

ii) sri Aurobindo and the Mother dynamic meditation
iii) sri Yoga Raja Vethathri Maharishi Simplified Kundalini yoga meditation
iv) Vipasana meditation
v) Tamil Siddha meditation .
vi) Transcendental meditation advocated by His Holiness Maharishi Mahesh Yoga
vii) Osho - meditation - the art of ecstasy.

c).AIMS AND OBJECTIVES OF YOGA

Aim
The main aim of yoga is integrating the body, mind and thoughts so as to work for good
ends. Through systematic and regular yogi practices, our mind will be made healthier and it
resistance power to fight against the diseases could be enhanced, mind will be sharpened and the
concentration and memory power will also be developed. Thus yoga pave the way for an individual
to do any action action peacefully and perfectly.

Objectives
The objectives of yoga are given below.
1. Yoga improves posture, 02 intake and enhances the functioning of respiratory, digestive,
endocrine, reproductive and excretory systems.
2. It reduces the insomnia caused by restlessness.
3. It effects on emotion which helps in mental strength
4. It helps the peoples who are stressful in their work.
5. It helps the peoples to be away from headache, back and shoulder aches, allergies and asthma.
6. Yoga cures behaviour disorders, nervous breakdown and panic depression.
7. Yoga helps to face challenges in life.
8. It helps to maintain the acid – alkaline ratio on the blood.
9. Yoga helps to maintain the psychological level of an individual.
10. Long term practice of yoga can helps to lead long term health and well being.

MISCONCEPTIONS ON YOGA
Yoga has been connected with magic and miracles or with miraculous feats of endurance
like being buried alive, flying in the air, walking on water or walking on burning coal, drinking an
acid, chewing Glass etc., Quite a few persons still think it is a system of stunts, gymnastic skills and
of limb – twisting.
To most people, yoga is a form of physical education wherein one has to attain proficiency
is a few, difficult asanas, gain mastery over a few spectacular kriyas and to hold the breath in some
form of kumbhak or retention for as long time as possible.
Many believe that there are specifics for each disease in yoga and that what the yogin has to
do is merely to prescribe some special asanas or breathe in exercises or kriyas. Yoga is an obstacle
for marital relations.
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 Many believe that yoga is tying your body in knots or standing on your head or following
some arcane ritual, only for hermit; only for monks, only for vegetarians.
To most westerners, the term yoga brings to mind Indian gurus in long, flowing robes and
the pretzet like poses of popular lore.
Many people book upon yoga as s stunt.
In the west, yoga is most often seen as a series of physical poses or postures only.
But behind these stereo types lies a rich, time – honoured teaching on how to achieve
physical health, psychological well – being and spiritual peace. It involves a wide range of
techniques including body, breath, voice work, diet, meditation, study and reflection. It is a tool for
positive change. It is something for everybody whether young or old, fit or unwell, active or
sedentary. It enhances the quality of life.
Some persons complain that the body gets heated up, producing burning sensation in the
body and the eyes and also constipation while practicing Asanas. These results are not the outcome
of the Asanas. Diet and hibits if regulated nothing unpleasant will be produced. The best remedy is
to reform the diet.
Yoga now is embraced as a way of life. Yoga has come into its own. Yoga is a Journey, not
a destination.

e).TYPES OF YOGA
The different types of Indian’s Yoga systems, by which a man can achieve the aims of
yoga, are as follows:

Bhakthi Yoga
In Bhakthi Yoga, People who believe in God are involved. Through devotion they try to
reach their personal God’s For such emotional realization comes through sheer devotion. The true
devotee is a follower of Bhakthi Yoga.

Jnana Yoga
For some people realization of God or absolute truth is possible through knowledge, They
are intellectual people and are called follower of Jnana Yoga.

Karma Yoga
The active man finds realization through karma Yoga, in which he/ she realizes his / her
own divinity through work and duty. This is a path of selfness action and service done without
thoughts about fruits of action. Mahatma Gandhi is called as Karma Yoga because he showed the
world that one could find truth simply by rendering one’s own duty.

Kandalini Yoga

Kundalini yoga is an integrated technique in which latent

psychic nerve force within the body is aroused through intense
concentration of mind. This psychic force is referred to a serpent
power Kundalini, which reminds in coils at the base of the spine.
The aroused force is taken upward through the spine, through
several power centres called chakras, until it finally reaches the
Sahasrara Chakara in the crown of the head.

Mantra Yoga
Mantra Yoga is a attaining moral power by chanting a
mantra. A mantra is an articulated sound of certain syllables. It
may be a word or part of a word or a word phrase. The
Transcendental Meditation taught by Maharishi Mahesh Yogi, is based on Mantra Yoga.
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Hatha Yoga
The word hatha is derived from two Sanskrit roots, ‘ha’- meaning sun and ‘tha’ – meaning
moon. The flow of breath- in through the right nostril is called the sun breath, and the flow of
breath – in through the left nostril is called the moon breath. According to Patanjali, Hatha Yoga is
the Practice of postures (asanas) and breath control (pranayamas) with a view to finding calm,
mental balance and peace of mind. Bodily health is very important for mental growth. Hatha Yoga
is a purificatory preparation for Raja Yoga.

Raja Yoga:
Hatha Yoga works upon the body, purifying and perfecting it, and through the body controls
the mind. Raja Yoga attempts to refine and perfect the mind, Mainly it deals with dharana
(concentration), dhyana(meditation) and Samadhi (self- realization).The Raja Yoga is nothing but
mental control.

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 UNIT – II

EIGHT LIMBS OF ASTANGA YOGA

The Patanjali’s Eight limbs of Yoga are Yama, Niyama, Asana, Pranayama, Pratyahara,
Dharana, Dhyana and Samadhi. These eight limbs are inter linked with one another. Each limp has
lot of facets within it. They can be realized or experienced only through the regular practice of the
same in our life. Each limb leads progressively to the next higher stage of awareness and to
spiritual life, Here all the eight limbs are constructed like a stair case so that an individual develops
his / her spirituality in life.

Every step in the stair case is just a footstep to reach the goal of our life. We cannot leave
even one of the above eight limbs to reach the final stage. Now let us see in detail about each step/
limb/ anga for better understanding about Patanjali’s yoga or Raja yoga or Astanga yoga.

8 Samathi
7 Dhyana
6 Dharana
5 Pratyahara
4 Pranayama
3 Asana
2 Niyama
1 Yama

Stages of Astanga Yoga

1. Yama (Abstinence – code of character)

Yama is the first anga or step in the Raja yoga. It deals with the individuals moral discipline
which is called as code of character for a person. The following are the various facets of Yama.
i.) Ahimsa (Avoid lies – Follow truth)
ii.) Satya (Avoid Greed – Abstain from stealing)
iii.) Brahmacharya (Avoid lust – Practice celibacy)
iv.) Aparigraha (Avoid adding possessions – Develop non- possessiveness).

2.Niyama (Observance – code of conduct)

Niyama is the second anga of Raja yoga. It deals with code of conduct such as good things
to be followed in life. The following are the facets of Niyama.
i). Saucha – Cleanliness of body and mind)
ii). Santosha – Contentment (Peace of mind)
iii).Tapas – Husterity (Strength of mind)
iv). Svadhyaya – Strengthening the knowledge (study)
v). Isvara pranidhana – Absolute surrender to God.
Hence, it is understood that both Yama and Niyama are the foundation stones for the yoga
morga.
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3.Asana – (Physical Posture)
The third anga of Raja yoga is Asana which means physical posture. It is a kind of static
exercise performing with different positions. These postures develops suppleness and flexibility,
toning of nervous system , stimulation of vital organs and glands, regulation of blood flow and
strengthen the muscles. During the asana practice, the mind will be free from joys and sorrows and
the body will be free from heat and cold waves.

4.Pranayama : (Bareath control)

Pranayama is the fourth anga of Raja yoga. It means the breath control or regulation of
breath. In other words it is the control of air by means of inhalation, holding the air and exhalation.
Mainly pranayama is used to prepare the mind for meditation.

5.Pratyahara – ( Sense withdrawl)

Pratyahara in the fifth anga of Raja yoga. In this stage, the sense organs of the body such as
the eyes, the nose, the mouth, the ears, and the skin are controlled through self control.

6.Dharana (Concentration or focusing )

The sixth anga of Raja yoga is Dharana. Dharana means concentration. Patanjali says that
concentration is the fixing of the mind on something which is very important for meditation. The
following are the some the important practicing methods of concentration.
a.) Nasal Gazing – The eyes focus at the lip of the nose
b.) Frontal Gazing – The eyes focus at the centre of the forehead.
c.) Jothi Gazing – The eyes are focused on the flame kept in front.
d.) Object Gazing – The eyes are focused on the object kept in front.

7.Dhyana : (Meditation)
The seventh anga of Raja yoga is Dhyana which means the unity of mind or meditation
achieved the through contemplation. It is done very intensively so that the meditating mind
is united with the object contemplated.

8.Samadhi : (Self - realization)

The final stage or anga of Raja yoga is Samadhi. Samadhi is highly integrated
consciousness in which the person is totally unified into the object as a whole. This is such
stage in which self realization is attained.

c) YOGA AND DIET

Diet plays a vital role in determining the qualities of man. A yogi has to carefully analyses
the diet which he consume in his day to day life. He can select his food by understanding the basic
concept about the effect of the various kinds of food on our system. Through yogic diet the stamina
of the body is developed, the prana should be brought to a balance the mind calmed down, the
emotion stabilized and the intellect under total control. Hence, according to yoga a balanced diet is
the diet which restores balance at all levels. Such diet could provide and aid for a Holistic way of
living.

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Classification of Food
Yoga classifies food into 3 categories
i). Tamasic food.
ii). Rajasic food.
iii). Sattvic food.
(i) Tamasic food
It is state, more or less spoiled food, containing foul smell (Oder), artificial addictives and
which is not useful to nourish either by body and mind. They make the body dull, lazy and reduce
our immune power, filling the mind with dark emotion such as anger and greed. Tamasic food
items include alcohol, tobacco, orisons, garlic and other fermented food items.

(ii) Rajasic food

It is very hot natured, spicy, butter, sour, pungent, dry and excessively salty. Such food
items are real enemy of mind body equilibrium .They function as body stimulants, make the mind
restless and uncontrollable. Food which is cooked a great deal to increase its taste stimulates and
activities the nervous system and speed up metabolism. Coffee, tea, tobacco, green chilies, pepper,
non vegetarian food, ect are considered as Rajasic food. Rajasic food is of good quality and costly.
It is meant for Raja’s the kings. It is accepted that a pushing, aggressive wordy kind of activity is
appropriate for rulers who deal in the area of domination , forcefulness and warfare. According to
our Indian traditions, the caste which ruled the country, The Rajput (son of the king) are permitted
to take meat and wine where as the Brahmin who is not a ruler, but a scholar, teacher and spiritual
seeker had always stayed away from taking Rajasic food.

(iii) Sattive food

It is the purest diet and is most suitable for yoga practitioner. It nourishes the body and
maintains it in a peaceful state. It also purifies the mind, enabling it to function at its maximum
effort. The sattvic food consists of cereals, fresh fruits, vegetables, milk products, ruts and honey.
These food increase the life (Purity), Strength (health) and happiness (cheerfulness and good
appetite).

Hence, it is advised that everyone who aspires good health, longevity, mental control, eat
must change their food habits towards sattvic diet.

a).YOGIC CONCEPT OF HUMAN BODY

According to the World Health Organization (WHO) the state of health is defines as a state
of complete physical, mental, social and spiritual well being and not merely an absence of disease
or infirmity.

As per the Yoga tradition and principles, there are five sheaths of existence of man. The
sheaths are called ‘Kosha’, which means layers of existence. These five layers are called as Pancha
Kosha. They are

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 1. Annamaya Kosha - Physical body
2. Pranayama Kosha - Pranic body
3. Manomaya Kosha - Mind body
4. Vijnanamaya Kosha - Intellect body
5. Anandamaya Kosha - Bliss body

1. Annamaya Kosha (Physical body)

The first and the grossest sheath is the physical frame, which we all are familiar , is called
Annamaya Kosha. It is the physical body with its biological function and predominanty material
needs and wants. This physical body is made of solid matter consisting of Pancha Bhutas, the five
elements (earth, water, fire, air and space).

2.pranamaya Kosha (Pranic body)

The second subtle sheath (Kosha) is the ‘pranamaya Kosha’ featured by the predominance
of prana, the life force. In this sheath, the prana flows through the invisible channels called ‘ Nadis’
The vital energy (Prana) flows continuously in each and every cell. The balanced flow of prana in
right proportion keeps the cells healthy.

3.Manomaya Kosha (Mind body)

Subtler to the prana is the mind, the thinking aspect called Manomaya Kosha. This sheath is
the mixture of thoughts, emotions, desires, likes and dislikes, etc. Conflicts arising in the
Manomaya Kosha are called Aadhi (stress). A chronic worry, tension or anxiety, leads to habitual
imbalance at Manomaya Kosha. This over a period of time affects the pranamaya Kosha and the
Annamaya kosha and leads to psychosomatic disorders.

4.vijnanamaya Kosha (Intellect body)

Vijnanamaya Kosha is the sheath of knowledge and wisdom. This is the concept that guides
the Manomaya Kosha. This ‘conscience’, which is highly evolved in human beings, differentiates
man from animals. This sheath is firm and there is no waver.

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5.Anandamaya Kosha (Bliss body)
In Anandamaya Kosha, the subtlest sheath of the human existences, the person is
established in internal bliss. This forms the basic stuff and core of every individual .This is alertful
inner silence. Every one touches this state whenever they are happy. A yogi is a person who can
dwell in that state of Anandamaya Kosha without an objective, for example good music for the ears
to reach his deep silence.

b).PRINCIPLES OF YOGIC MANAGEMENT:

We have already seen the five Kosha. Among the five Kosha, Annamaya is the grossest
one. All the other Koshas are subtler in their sequence and the Anandamaya Kosha is the subtlest
one. An individual needs proper balance of all the five Koshas to be in a state of complete health.
According to the principles of yoga management the disturbance in the Manomaya Kosha
(Mental body) due to the interaction with the world. This disturbance in Manomaya Kosha is called
Adhi (stress). This stress disturbs the balance of prana in the pranamaya Kosha (pranic body) and
finally manifest as a diseases in the Annamaya Kosha, the physical body. Due to this aliment the
individual become unhappy and low in the intellectual caliber. Thus he become completely ill
health and imbalance in all the five layers of existence.

Yoga management provides various techniques to bring back the balance of each Kosha. The
techniques are as follows.

1. Annamaya Kosha - Asanas, Kriyas, Diet & relaxation

2. Pranamaya Kosha - Pranayama practices
3. Manomaya Kosha - Meditation and devotional sessions
4. Vijnanamaya Kosha - Notional correction through counseling
5. Ananamaya Kosha - Practice of joy in all
(Karma Yoga) circumstance and
work in relaxation

PATANJALI YOGA

The systematic path that has been followed and practiced by our ancestors is called yoga.
The great saint from our Indian culture, Patanjali , had developed the concept of “ Raja Yoga”
about 2,000 years ago. The Patanjali’s Raja yoga consists of eight fold path to reach the goal of life.
They are referred to as Eight limbs of yoga or Astanga yoga or Royal yoga.

e). RAJA YOGA

“Yoga” is derived from the Sanskrit root “yuj” which means “ link” or union and “ raja”
means “ king”. Hence “ Raja Yoga” means that the king of Unions or the link between the soul and
the supreme power (God) through which soul become the controller of its mind is the key to
success in almost all our endeavors. The practice of “ Raja Yoga” develops the cultured mind or
psychic control which helps to reach higher state of consciousness. This is otherwise called as
Royal yoga because the practitioner of Raja yoga shall behave in a royal manner They are very
calm. silence loving, free from the disease of worry and stress of fear. They become “ Carefree
kings” unaffected by sorrow and joy. gain and loss, success and failure, praise and defamation.
Their royalty and wisdom do not permit them to violate the laws of nature or the laws of God. This
method of Yogic practice leads to the stage of super conscious which helps to realizes himself the
knowledge of Atma and finally merges it with the supreme power called Paramathma.

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 UNIT –III
SURYANAMASKAR
Salutation to sun
Suryanamaskar is a well know vital technique within the yogic repertoire. It’s versatility
and application make it one of the most useful methods to induce a healthy, Vigorous and active
life and at the same time prepare for spiritual awakening and the resultant expansion of awareness.
In recent years more and people have moved away from mere ritual and are turning to yoga
as a method for exploring and improving their inner lives. Through the need for techniques to
enhance physical, mental and spiritual evolution has been recognized the fast pace of modern living
makes it difficult for even it is practice which is the most important and fundamental issue in terms
of our betterment.

SALUTE TO THE SUN

Surya Namaskara is a series of twelve physical postures. These alternating backward and
forward bending asanas flex and stretch the spinal column and limbs through their maximum range.
The series gives such a profound stretch to the whole of the body that few other forms of exercise
can be compared with it.
Prayer
“Hiranmayena Patrena Satyasyapihitam Mukham,
Tat tvam Pushan Apavnu Satya – dharmaya dhristaye”
(Like a lid to vessel, O Sun, your
Golden orb covers the entrance to Truth.
Kindly open the entrance, to lead me to Truth).
Mantra, along with the corresponding name of Sun God in the following sequence:
1. Aum Hram Mitraya Namaha
2. Aum Hrim Ravaye Namaha
3. Aum Hrum Suryaya Namaha
4. Aum Hraim Bhanave namah
5. Aum Hroum Khagaya Namaha
6. Aum Hrahm Pusne Namaha
7. Aum Hram Hiranyagarbhaya Namaha
8. Aum Hrim Marcaye Namaha
9. Aum Hrum Adityaya Namaha
10. Aun Hraim Savitre Namaha
11. Aum Hroum Arkaya Namaha
12. Aum Hrah Bhaskaraya Namaha
Each stage of Suryanamaskara is accompanied by regulation of breath. The 12 counts of the
suryanamaskara are is follows:
Count 1periyasana or raised arms pose
Stand erect with the legs together and palms together. Take the hands above the head and
bend the trunk backwards. Here, inhale fully.

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Count 2 Padahastasana or hand to foot pose
Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor
on either side of the legs. Exhale fully.
Count 3 Aswa Sanchalanasana or equestraian pose
In this stage, kick the right leg back, take the left knee forward look up and inhale. press the
buttock close to the heel.

Count 4 Dwi pada Aswa Sanchalanasana or Inclined Pose

In the next step , take the left leg also back, resting only on palms and toes; keep the body
straight from head to toes inclined to the ground. In this position inhale while backwards and then
exhale completely. d s not stretch the ankles.

Count 5 Shasangasana or relaxed Pose

Now, bend at the knee and rest the knees on the floor without altering the positions of the
palms and toes. Rest the forehead on the ground. In this position inhale while moving backwards
and them exhale completely. Do not stretch the ankles.

Count 6 Sashtanga Namaskara or salutation with eight limbs.

Without moving the hands and hand and rest the forehead. In this position Sastanga
Namaskara forehead, chest, be touching the ground. The buttocks will be raised up. Stay in ‘ Breath
- (Bahya Kumbhaka)

Count 7 Bhujangasana or serpent pose

Inhale, raise the head and trunk making the spine concave upwards without changing the
positions of the hands and feet. Keep the knees off the
ground.

Count 8 Parvatasana or mountain pose

Exhale. Raise the buttocks, push the head down and
have a complete arch with the heels touching the ground and
palms on the floor.

Count 9 Shasangasana or relaxed pose

Same as 5 th step. Inhale and exhale.

Count 10 Ashwa Sanchalanasana or equestrian pose

Inhale and bring the right leg in between the two
hands and in line with them. Arch the back concave upwards
as in step 3.

Count 11 Padahastasana or hand to foot pose

Exhale and bring the left foot forward next to the right foot and touch the knees with
forehead as in 2.

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Count 12 Pranamasana or prayer pose
Inhale. Comp up, stand erect with hands along the body and relax.

ASANAS
The Sanskrit word “Asana” means posture. Asana means the different species using the
different posture, for their comfortable sitting which are known as Asanas. By effort and stability
Maharshi patanjali means the minimum use of force. In the beginning the postures which were used
for prolonged sitting performing the spiritual practices like Sandhya meditation, pooja and fire
ceremony known as Asanas.
Principles of Asanas
1. Asanas should not be performed with jerks, but slowly, relaxively go to final position.
2. Concentrate [awareness] on the effects of Asanas on the mind and the body.
3. Maintain the final position minimum 10 seconds.
Why for Asanas
According to physiology, there are three conditions of health of the human body.
1. Constant supply of proper nourishment and of the internal secretions of glands;
2. Effective removal of waste products; and
3. Healthy functioning of the nerve-connections. Cultural poses are fully capable of
fulfilling these conditions.
Classifications of Asanas :
Asanas are many in nature. Some are easy and some are difficult .The value of asanas
depends on its systematic and regular practice. Asanas are classified into several types based on
final pose, difficulty and physical position.

i). On the basis of the movements and final pose, the asanas are classified as follows
a) Meditative Asanas (Ex: padmasana, Vajrasana, Savasana, etc)
b) Relaxation Asanas (Ex : Savasana, Sakhasana, Samasana, etc)
c) Cultural Asanas (Ex : Halasana, Sarvangasana, Mayurasana, Sirasana, etc)
ii). On the basis of the difficulty of Asanas, they are classified as follows
a) Beginner Asanas – (Ex : padmasana, Vajrasana, Tadasana, etc)
b) Intermediate Asanas – (Ex : Halasana Dhanurasana, Sarvangasana, etc)
c) Advanced Asanas – (Ex : Mayurasana, Sirasana, etc)

iii). On the basis of the starting position of Asanas, they are classified as follows
a) Long sitting position – (Ex : padmasana, Paschimottasana, Samasana, etc)
b) Supine position - (Ex : Halasana, Sarvangasana, Savasana, etc)
c) Prone position (Ex : Bhujangasana, salabhasana, Dhanurasana, etc)
d) Standing position - (Ex : Tadasana, Vrksasana, Trikonasana, etc)
e) Kneeling position – (Ex : Mayurasana, Sirsasana, ect)

b).GUIDELINES FOR PRACTICING ASANAS:

We have to keep in mind that while going in for asana practice we have to follow the
general conditions with regard to dress, time of practice, place of practice etc., so as to achieve the
maximum benefits.

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Dress :
The minimum possible dress is recommended .More area of our body should be exposed to
the atmosphere. The dress should be loose and preferably elastic in nature.

Time:
It can be practiced both in the morning and in the evening. The morning session will be
good, because during the mornings the atmosphere is pure and calm and it is very easy to focus our
mind in a desired direction.

Place:
The place of practice is very important. While in practice you should not be disturbed by
other external factors. The place should have proper ventilation , free from pollution, free dust ,
ants and quite calm in nature.

Body :
Body should be clean, particularly our stomach, and intestine should be empty. Finish
morning routines, take bath, and after 15 minutes practice the asanas. The important instruction, the
body should be light and fresh. Hence the asanas are done during in the early morning hours or
during the evenings.

Sequence :
Usually the yogic asanas are done along with pranayama and meditation practices in the
following sequence. Complete the asanas first, then follow it with pranayama and go for meditation
at the last.

Spread:
The asana is done on a flat horizontal surface covered with a clean blanket preferably a
cotton cloth.

Age Limit :
According to yoga literature, both male and female can practice the asanas right from the
age of twelve. However, the children should not remain in their final pose for long duration as
adult’s do.

Priority:
For good results asana practice should begin with Savasana This helps the body to attain
normal metabolism level which is a suitable stage for beginning the practice.

Concentration:
During the asana practice the concentration is a must, It is easily achieved through nasal or
frontal gazing.

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Initiation :
Yogic asana practice needs initiation from a teacher In the initial stage the learning should
be from an experienced ‘Guru’ is essential.

Diet:
There are no specific dietary rules for the asana practitioners. However, as far as possible ,
natural foods that are in light and easily digestible should be included in our daily diet. For any
Yoga practitioner regulation of food is very much essential. He should never take a stomach full of
food. Yoga teachers insist that two quarter of the stomach volume should be filled with food, one
quarter with water and the remaining quarter should be kept empty

During performing the asanas care should be taken to adhere to the following:

 Start with simple to complex asanas in a progressive manner.

 Do the asanas in pairs. That is forward bend followed by backward bend and vice versa ,
similarly on right and left side.
 Make the movements only with tolerable pain or discomfort.
 Don’t jerk your body unnecessarily.
 Keep the breathing rate normal.
 Keep the body in complete relaxed position. Don’t be tensed.
 Avoid any kind of talk. Don’t swallow anything including saliva. If you feel like sneezing
dismantle the asana and do it.
 Don’t practice the asana when you are ill.
 Women should not practice during periods.

The Yogic practice is a scientific system. We must understand the proper method of doing
each asanas through a Guru or from a qualified Yoga teacher.

C. DIFFERENCE BETWEEN PHYSICAL EXERCISE AND YOGIC ASANAS

There are certain difference between yogasanas and physical exercises, which are discussed
below.
S.No Yogasanas Physical Exercise
1. Aim to achieve sense of Well-being Aim to receive awards and trophies
2. Static in nature Dynamic in nature
3. Movements are slow, steady and smooth Involve very fast movement
4. Oppose violent muscle Emphasized violent movements
5. Essentially individualistic Involve group practice
6. Space requirement is very less Large playfield is required
7. Requirement of equipments are extremely Depend more and more on modern
limited equipments
8. Cultivate spiritual Advancement Spirituality is not encouraged much
9. Yamas and Niyamas aims at attitudinal changes Such attitudinal training is not insisted

16
 10. Meditation and concentration are very Concentration alone is very important
important
11. Asana are preparatory for higher yogic Physical exercies may be
practices like meditation preparatory for sports competition
12. Psycho-physiological in nature Emphasize on muscular training
13. Parasympathetic nervous system is stimulated Sympathetic nervous system
stimulated
14. Energy expenditure is minimum Consume lot of energy
15. Do not cause fatigue and injury Leads to fatigue and injury
16. Less sprit of competition More sprit of competition
17. Possible to practice throughout life without At old ages, possible to practice with
limitations limitations only
18. Yoga research is in infancy stage Research is fairly advanced
D.BENEFITS OF SELECTIVE ASANAS :
PADMASANA:

Posture:
Padmasana is a lotus posture. The name of this asana is called Padmasana because the final
position of this asana seems to be like lotus.

Position :
Long Sitting Position. Sit with the legs extended forward.

Procedure:
Stage -1 : Slowly bring the right leg and place it on the left thigh. The heel of the right
foot should as much as possible touch the groin.
Stage – 2: Slowly bring the left leg and place it on the right thigh . The heel of the left
foot should as much as possible touch the groin.
If you are not able to perform this stage, just fold the left leg and place under the right leg at
the initial practice. After a few days, or few weeks of practice, you can perform it properly.
Stage – 3: Keep the hands straight and rest them on your knees. Touch your thumb with
your index finger, and spread out the other fingers close to each other, thus forming Chin Mudra .
Duration :
In the final position, relax the whole body as much as possible. Ramain in the pose
for minimum of 15 to 30 seconds , and at the maximum for 60 to 90 seconds.

17
Closure:
Slowly come back to the starting position by releasing the stages in the reverse order i.e.
third , second , and first stages.

Remember and observe the following:

1) Care should be taken that the knees touch the ground.
2) The vertebral column and the body from the waist upward should be kept erect.
3) Keep the normal breath and normal eyesight.

Benefits :
General :
1) Padmasana is used for meditation, prayer, and worship and for Pranayama practice.
2) It develops the physical and mental stability.
3) It relieves the stiffness of joints, particularly knees and guards from rheumatism.
4) This asana help for the players to obtain mental control.
5) Padmasana keeps a person young .

Physiological:
1) The abdominal region receives more supply of the blood.
2) Padmasana improves the digestion process.
3) It activates the functions of kidney.

Therapeutic:
1) Padmasana relieves constipation, and indigedtion.
2) It is a very good asana for curing knee ailments.
3) Padmasana is useful curing the flatulence, i.e. gastric trouble in the stomach
4) It also cures pile complaints.

VAJRASANA:
posture:
This asana is called the thunderbolt posture.
Position:
Long Sitting Position
Procedure:
Stage –1: Bring the right leg sideward, and then sit on the right heel.
Stage –2: Bring the left leg sideward, and then sit
Stage –3: Place the hands on the knee with palms facing downwards

18
Duration:
In the final position, relax the whole body as much as possible. Remain in the pose
for minimum of 15 to 30 seconds, and at the maximum for 60 to 90 seconds.
Closure:
Slowly come back to the starting position by releasing the stages in the reverse
order, i.e. third , second, and the first stage.
Remember and Observe the following:
1) The knees should be together.
2) The heels are placed apart.
3) The vertebral column and the body from the waist upward should be kept erect.
4) Maintain the normal breathing and eyesight.
Benefits:
General:
1) Vajrasana strengthens the thigh and calf muscles.
2) It develops physical and mental stability.
3) It is used for prayer pose of the Muslims and the meditation pose of the Japanese
Buddhists.
4) Vajrasana is used for meditation , prayer , and worship and for pranayama practice.
5) It relives the stiffness of joints particularly at knee, hep and ankle.
Physiological:
1) Vajrasana improves the digestion process.
2) It regulates the function of the circulatory and respiratory system.
3) It activates the functions of the nervous system.
4) The abdominal region receives more supply of the blood.
Therapeutic:
1) Vajrasana is useful for curing the headache.
19
2) Vajrasana relieves constipation, and indigestion.
3) It is useful in curing the flatulence, i.e. gastric trouble in the stomach.

HALASANA:

Posture:
This asana is called the plough posture.
Position :
Supine Position.
Procedure:
Stage -1: Raise the legs slowly up to 90 –degree and hold them in the position for a
few seconds. Raising the legs with straight and together,
Stage-2: Gently lower the legs behind the head until the toes are pointing the ground.
Stage-3: Extend the feet a little further behind the head with toes pointing outward.

Duration :
Be in the pose for minimum of 15 to 30 seconds, and at the minimum for 60 to 90
seconds. In the final position try to relax the whole body as much as possible,
Closure:
Then slowly come back to the starting position by releasing the stages in the reverse
order.
Remember and observe the following:
1) Always keep the legs straight and toes together,.
2) Maintain the legs for few seconds at 90 degree position
3) When returning you should not raise the head from the floor .
4) It should never be performed with jerks.
Benefits:
General:
1) Halasana is extremely beneficial to the spinal column.
2) It develops the memory and concentration power.
3) It will reduce the excess fat at the stomach region.
Physiological:
1) It regulates the functions of circulatory and respiratory systems.
2) It activates the functions of pituitary gland, which is the master gland that
controls all the ductless glands functions.
3) It increases the more amount of blood flow to the head region.
20
 Therapeutic:
1) Halasana relieves backache, low back pain and rheumatism.
2) It regulates the nervous debility.
3) It is a good remedy for menstrual disorders and obesity.
DHANURASANA:

Posture:
This asana is called the bow posture.
Position:
Prone Position

Procedure:
Stage - 1: Gently fold the right led at knee and hold the ankle with the right hand.
Stage-2: Slowly fold the left leg at knee and hold the ankle with the right hand.
Stage -3: Raise the head, chest and thighs as high as possible by gradual application of
force on the hands and legs.
Stage -4: Raise the body and make a perfect back arch on the vertebral column as
much as possible.

Duration:
Be in the pose for minimum of 15 to 30 seconds, and at the maximum for 60 to 90 seconds.

Closure:
In the final position try to relax the whole body as much as possible. Keep your
eyesight on the forehead. Then slowly come back to the starting position by releasing the
stages in the reverse order.

Remember and observe the following:

1) In the final pose the arms should be straight.
2) The legs can be split apart in order to maintain the balance.
3) In the final pose keep your eyesight on the forehead.
4) In the final pose the lower abdomen only should touch the ground.

21
 Benefits:
General:
1) Dhanurasana loosens the spinal column.
2) It will strengthen the back and abdomen muscles.
3) It develops the balancing power in the body.

Physiological:
1) Dhanurasana stimulates the endocrine glands.
2) Particularly it activates the functions of lever, kidney and pancreas.
3) It brings a large supply of blood to the kidneys, heart and lungs.

Therapeutic:
1) Dhanurasana is useful for women suffering from irregular periods.
2) It is a very good asana for curing many disorders like asthma, diabetic,
constipation, sexual debility etc.

SARVANGASANA:

Posture:
This asana is called the shoulder stand posture
Position:
Supine Position.
Procedure:
Stage -1 : Raise the legs slowly up to 90-degree, and hold them in the position for a few
seconds. While raising maintain the legs straight and together.
Stage-2: Raise the trunk slowly with the support of the hands with the palms placed at the
centre of the back.

22
Stage-3: Hold the body at an angle of 90 degrees, with head, shoulder and upper arm alone on
the ground.
Stage-4: Maintain the same body position .keep the total body perpendicular to the ground.
Duration:
Remain in the pose for minimum of 15 to 30 seconds and at the maximum for 60 to 90
seconds.
Closure:
In the final position, try to relax the whole body as much as possible. Then slowly come
back to the starting position by releasing the stage in the reverse order.
Remember and observe the following:
1) Always maintain the legs straight and keep the toes together.
2) Maintain the legs for few seconds at 90 degree.
3) Should not make any jerking movement while raising the body.
4) When returning, you should not raise the head from the floor.
5) While returning bring the legs as slow as possible keeping the leg straight and together.
6) In the final pose chest should touch the chin.

Benefits :
General:
1) Sarvangasana develops the memory and concentration power.
2) It will reduce the excess fat at the stomach region.
3) It gives more flexibility to the spinal column.
Physiological:
1) Sarvangasana particularly stimulate the thyroid gland.
2) It has a beneficial effect on the endocrine and digestive.
3) It activates the functions of the pituitary gland, which is the master gland that controls
all the ductless glands functions.
4) It increases the more amount blood flow to the head region.
Therapeutic :
1) Sarvangasana relieves headaches, asthma etc.
2) It is a very good asana to relieve impotency and throat ailments.
3) It is a good remedy for menstrual disorders, varicose veins and obesity.
4) It regulates the nervous debility.

SAVASANA:

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Posture:
This asana is called the corpse posture. It is also called as Shanthiasana .Shanthi means
peace.

Position:
Supine Position.

Procedure:
Stage-1: Split both legs slowly sideward’s keep them one or two feet apart.
Stage- 2: Slowly move on the hands sideward’s keep the arms as relaxed as possible.
The palms should face upward with natural flexion at the fingers.
Stage-3: Take a deep breath. That is inhale deeply and then exhales deeply.
Stage-4: Close the eyes. keep your mind on your breathing. That is to see the breath
through your third eye internally.
Duration:
Keep yourself relaxed all through the posture; Keep this position for about 60 to 120
seconds.
Closure:
Then slowly come back to the starting position by releasing the stages in the reverse order.

Remember and observe the following :

1) Keep the mind on the breath for a few seconds, the mind and body will be relaxed,
2) You should try and forget all external thoughts, while in the final pose .
3) In between other asanas practice, do this for a minute or two
4) Try to relax the body and mind as much as possible.

Benefits:
General:
1) Savasana will give a complete relaxation to the whole body.
2) It will give the enormous mental peace to the practitioner.
3) It is useful to energize our body and mind for further actions.
Physiological:
1) Savasana brings the whole physiological systems to normal level.
2) It activates vital internal organs to great extent.
3) The entire nervous system is regulated.
Therapeutic:
1) Savasana will be helpful in curing many functional, organic, structural and
psychological disorders.

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 UNIT – IV
YOGA AND RELAXATION
Yoga attracts many people as a means of relaxation physical and mental tension. You can
achieve this Common methods of relaxing, such as watching relaxation through the practice of
yoga poses, television or chatting with friends, serve more as breath awareness and relaxation
techniques. In fact, a distraction than a means of achieving complete relaxation is so important in
yoga that a portion of relaxation. Yoga teaches your body and mind to every practice should be
entirely devoted to relax completely by consciously releasing both relaxation.

TYPES OF RELAXATION
1. Physical Relaxation
2. Mental Relaxation
3. Spiritual Relaxation

Physical Relaxation:
Yoga poses are extremely beneficial for relaxing your body. As you stretch and move your
body in a yoga practice, you can release tension from your muscles, allowing them to relax. Yoga
allows you to connect with your body and become aware of any tension that may be present.
Through your yoga practice, you can focus on relaxing any areas that may require attention.
Mental Relaxation:
Yoga provides you with an opportunity to set aside time each day to allow your mind to
relax and unwind. By taking time each day to practice yoga, you can help prevent your mind form
becoming overwhelmed and fatigued. The practice of breath awareness is especially useful for
relaxing you mind.
Spiritual Relaxation:
Once you achieve physical and mental relaxation, spiritual relaxation is also possible.
Spiritual relaxation brings a feeling of inner peace and contentment. This type of relaxation also
promotes a sense of inner awareness, which can help put you in touch with yourself and those
around you.

YOGA FOR SENIORS

Yoga can be modified to suit the needs of seniors. Alternative to prescription drugs and
invasive medical practicing yoga can help ease many of the physical procedures. If you are a senior
citizen, make sure problems experienced by seniors. In fact, yoga you discuss practicing yoga with
your doctor before is becoming increasingly recognized as a good you begin.
Why do seniors need yoga?
Seniors may not be very active and may also suffer from poor posture. These conditions can
lead to weak muscles, back pain, joint stiffness, obesity, constipation, insomnia and depression.
Also, seniors may experience problems with circulation, which can contribute to reduced moblility
and general health problems.
What makes yoga a good choice for seniors?
Yoga is a gentle, easy and natural method of improving overall health and quality of life for
all peoples, regardless of age or physical condition. May yoga poses can be modified so they can be
performed in a wheelchair or even in bed.

25
What are the benefits of yoga for seniors?
PHYSICAL BENEFITS
Yoga involves safe and gentle movements that effectively tone and strengthen muscles,
increase flexibility and restore vitality. These benefits provide greater control over the body, which
can help improve seniors’ ability to move round safely. Yoga can also improve breathing,
encourage relaxation and help people better cope with discomfort or pain. In addition, practicing
yoga can help alleviate specific physical conditions suffered by many seniors, such as the
symptoms of arthritis.
MENTAL AND EMOTIONAL BENEFITS:
Participating in yoga classes provides social interaction, which encourages senior to make
new friends and feel a sense of community. The overall feeling of well-being the yoga offers can
also lead to a positive attitude toward life. Yoga can provide the calm and serenity needed to
alleviate depression and anxiety. Moreover, as people’s flexibility, strength and energy increase,
their confidence will grow.

YOGA AND PREGNANCY

Yoga can be very beneficial and therapeutic for pregnant women. Practicing yoga not only
helps physically prepare a woman for childbirth, but it can also positively influence her mental and
emotional state to prepare her for this life – changing experience. It is best to start practicing yoga
before you become pregnant. This allows you to become more familiar with yoga and allows your
body to adjust to your yoga practice before the onset of the changes that come with the early stages
of pregnancy.
If you are pregnant, it is important that you discuss practicing yoga with your doctor before
you begin, regardless of whether you have practiced yoga before. You should then try to find a
prenatal yoga. Class taught by a qualified teacher.

PHYSICAL BENEFITS:
Yoga can ease many physical problems involved in pregnancy. For example, performing
yoga poses can help relieve fatigue, nausea, heartburn, leg cramps and varicose veins. Practicing
yoga also helps you maintain good posture throughout your pregnancy, which can help alleviate
backache. Though practicing yoga, you can learn breathing and relaxation techniques that you can
use during labour to help you cope with any pain you experience.

MENTAL AND EMOTIONAL BENEFITS:

Yoga can help you deal with any mental and emotional stress you may experience during
pregnancy and child birth. Yoga can teach you to focus and concentrate, which can help you
through the course of your pregnancy as well as during labour.
Yoga can also help you deal with mood swings, as well as anxiety and fear about child
birth. By heightening your awareness of your body, yoga can increase the confidence you have in
your body’s ability to give birth. You may also find that you can discover a deeper connection with
your unborn baby though meditation.

26
CAUTIONS DURING PREGNANCY:

AVOID POSES ON YOUR BACK:

After the first trimester of your pregnancy, you should avoid poses that require you to lie
flat on your back for a long period of time. When you lie on your back, the weight of the fetus can
restrict the flow of blood in your lower body.
AVOID PUTTING PRESSURE ON YOUR ABDOMEN:
When you are pregnant, you should avoid poses that require you to lie on your belly or
other poses that put pressure on your abdomen, such as forward bends and twists. However, you
can modify forward bends and twists to make them safe for pregnancy. You should seek advice
from a qualified yoga teacher to learn how to modify poses during your pregnancy.
LISTEN TO YOUR BODY:
If you feel any discomfort or strain while performing a pose, you should come out of the
pose immediately. You should also move slowly between poses. You will probably need to modify
most poses when you are pregnant to accommodate the changes your body is going through.
AVOID OVER – STRETCHING YOUR MUSCLES:
During pregnancy, try not to stretch as far as you normally would. You should avoid poses
that involve intense stretches, especially poses that stretch your abdominal muscles. There is also
an increased danger of straining your muscles when you are pregnant because pregnancy hormones
loosen the connective tissues in your body.
AVOID INVERTED POSES AND BACK BENDS:
During pregnancy, you should avoid inverted poses, such as shoulder stand. However, you
can lie on the floor with the soles of your feet against a wall or your calves resting on a chair,
provided you are not lying on your back for an extended period of time. You should also avoid
back bends during pregnancy. Because of the extra weight you carry on the front of your body
when you are pregnant, these poses put additional pressure on your spine and lower back and can
lead to back injury.

PRANAYAMA
The world Pranayama is derived from two Sanskrit root called Prana and Ayama. This word
“ Prana” denotes the air that leaves from the body (or) life force and “ Ayama” means to elongate
or to withhold. The act of breathing has three different stages. They are inhalation, suspension and
exhalation. Normally we think that breathing is just inhalation and exhalation. But there is a third
stage which is a brief pause in between inhalation and exhalation. This is known as suspension of
the breath. Hence, Pranayama is the control of air or breathing exercise which include the three
different stages such as inhalation, suspension and followed by exhalation. This is considered as an
exercise that prolongs life time.
Prana means Air

Pranayama To withhold
Ayama
To elongate

27
 In yoga practice, control of breath is very much insisted in the fifth anga called Pranayama.
The proper regulation of breathing exercise practice enhances longevity of an individual. Our
ancestors, the Rise and Saints, have observed that the breathing process is the basis of any living
being. They observed that breathing rate and life span are inversely proportional to each other.
Thus, it is known that lesser number of breathing rate enhances life span of an individual.
Statistics on Breathing Rate and Life Span

Concepts of Pranayama
Before going into the Pranayama practice one should understand the important concepts
for the better understand of pranayama so as to attain the maximum benefits. They are:

These are very important for Pranayama practices Each point is discussd briefly hereunder.
NADIS
According to Siddhas there are 14 channels in our human body. Different magnetic waves
are running through each of the channels, thus controlling the body in many ways. The pranayama
practitioner must know about the three important Nadis, which are directly connected with the
breathing process. They are : Ida . Pingala and Sushumna.
Normally we breathe through both the right and left nostrils. The two separate channels in
the nose do both these functions.
Ida Nadi (Chandra Nadi)
While inhalation, the air passes through the left nostril, and it makes our body cool. The
Ida Nadi Produces the cooling effect. In the yoga language it is also called Chandra Nadi , the
Moon breath. Thus, the left nostril breath regulates the functions of the left (part) side of the body,
and also control the human thoughts.

Pingala Nadi (Surya Nadi)

S.No Living Beings Breathing Rate Life span
Per minute in years
1. Rabbit 38 - 40 8 -9
2. Monkey 30- 32 10- 11
3. Dog 28 - 30 12 - 14
4. Cat 23 - 26 12 -13
5. Horse 16 – 18 48- 52
6. Human Being 12 – 17 100
7. Elephant 11- 13 105
8. Cobra 7-9 120
9. Tortoise 3-6 150
While inhalation, the air that passes though the right nostril produce warmness to the body.
It produces a heating effect. In the yoga language it is called Surya Nadi , the Sum breath. Thus ,
the right nostril breath regulates the functions of the right (part) side of the body. It also regulates
the prana or life force in the human body.

Sushumma Nadi (Shakti Nadi)

When the flow of prana through these two Nadis meet in the body, Sushumna Nadi is
supposed to exist there. This is the central canal. It is neither hot nor cold; it controls and balances
the other two Nadis. Its main characteristic is Sattva Guna (central nerve channel carrying kundalini
energy). This subtle Nadi provides light and knowledge. it is also called Saraswati or Shakti Nadi.

One must understand that the objective of Pranayama is to affect the proper balance between Ida
and Pingala and to gain spiritual up liftment through the attainment of light and knowledge from
28
the Sushumna, From physical point of view, a proper balance among the three Nadis ensures
health, strength, peace and longevity.

Closing the Nostrils

Any Pranayama practitioner should first understand the traditional method of closing of
closing the nostrils.
While performing the kumbhaka in any Pranayama, it is necessary to close the nostril
passages, Normally, the right hand is used for these purposes. Traditionally the right thumb finger
is used to close the right nostril passage. The third (ring finger) and fourth (little finger) fingers are
used to close the left nostril passage. The first (index finger )and second (middle finger) fingers are
bent in such a way that they should touch the palm together.
Suppose the closing of the nostril passages is not required, you should keep both the hands
on the knees with ‘Chin Mudra’ pose.

Controlling the Breath

In Pranayama practices, the prana is controlled by means of three ways. They are as
follows.

Puraka (Inhalation)
This is a continuous process of breathing the air into the lungs at the maximum,
through both nostrils or alternate nostril or through mouth.

Kumbhaka (Suspension)
This is holding the breathe or retaining the air in the lungs for a short time with a
comfortable condition by applying all the three types of bandhas.

Rechaka (Exhalation)
This is a smooth and continuous breathing out the air from the lungs at the maximum,
through both nostrils or alternate nostril.
Bandhas:
Bandha means lock. Proper holding of breath is very essential for obtaining the actual
benefit of Pranayama practice. During the kumbhaka phase, all the inhaled air should be retained
with in the lungs only. But naturally, when there is a high pressure, the air will try to come out to
the low pressure area. Nine holes are present in our human body. In order to keep the air only at the
lungs we are applying certain bandhas in our body. The following are important bandhas to be
observed during the kumbhaka phase:

Jallandra Bandha (Chin Lock)

After the complete inhalation, the retention of breath starts. It is a lock applied at the throat
region by slightly bending the head and making the static contraction at the neck and the throat
particularly at the glottis. The chin is pressed against the chest. This lock will close the air that
comes out from the lungs through the throat to upward direction to a great extent. This is also called
as Chin Lock.

Mula Bandha (Anus Lock)

It is also one of the locks applied during the kumbhaka phase. This is used not to let out the
air through anus. That is contracting the anal sphincter muscle upwards to the spine and feel the
sensation that ‘ apanavayu’ is drawn up. It is also called as Anus Lock.

Uddiyana Bandha (Abdominal Lock)

This bandha is mainly used during the exhalation of the air after the inhalation or holding
the breath. But during the suspension period it is partially applied. Uddiyana Bandha is actually
29
performed by contracting the whole stomach inwards and upwards. This will aid the complete
contraction or the squeezing of the lungs and diaphragm. According to the respiration mechanism,
due to the perfect contraction, the residual air stored in the lungs will be reduced. At the same time
following this, during the inhalation phase more amount of fresh air is likely to get into the lungs.
This is also called as Abdominal Lock.

PRACTICE OF PRANAYAMA
a)Nadi Suddhi :(Sun or moon breath)
Meaning:
Nadi Suddhi means the alternate nostrils breath or Sun and Moon Breath.
Summary Inhalation : By both nostrils alternately Suspension : No suspension Exhalation : By
both nostrils alternately.

Procedure:
Sit in a comfortable sitting posture. Close the right nostril by right thumb and slowly,
smoothly and deeply inhale the air through the left nostril. Then close the left nostril by right hand
little and ring finger. Open the right nostril by releasing the right thumb, now slowly and smoothly
breath out the air through right nostril. Then slowly, smoothly and deeply inhale the air through
right nostril. Then close the right nostril by thumb. Gently open the left nostril by releasing right
hand little and ring finger. No w slowly and smoothly breathe out the air through left nostril. This is
called one round or cycle. 3 to 5 cycles can be practiced in a practice session.

Benefits:
1. It cleans the right and left channels.
2. It is useful in curing some of the diseases of the lungs
3. It increases the amount of oxygen mixed with the blood.
4. It removes the carbon – dioxide from the blood to great extent.

b) Nadi Shodhana :(Alternate Nostril Breath)

Meaning :
It is also called as alternate nostril breath with suspension phase.

Summary
Inhalation : By both nostrils alternately
Suspension : It is practiced
Exhalation : By both nostrils alternately

Procedure :
Sit in a comfortable sitting posture. Close the right nostril by right thumb and slowly,
smoothly and deeply inhale the air through the left nostril. Close both the nostril by the Yogic
traditional method. Then hold the breath comfortably for a few seconds by applying all the three
bandhas. Slowly open the right nostril by releasing the right thumb, now slowly and smoothly
breath out i.e. exhale the air through right nostril. After completely exhale the air, then slowly,
smoothly and deeply inhale the air through right nostril with closing the left nostril by right hand
little and ring fingers. Close both the nostrils by the Yogic traditional method. Then hold the breath
comfortably for a few seconds by applying all the three bandhas. Slowly open the left nostril by
releasing the right hand little and ring fingers, now slowly and smoothly breath out i.e. exhale the
air through left nostril
This is called one round or one cycle. 3 to 5 cycles cen be practiced in a practice session.

30
Benefits :
1. It cleaness the nasel passages and purifies the hands.
2. It is very useful Pranayama for sinus problem.
3. This Pranayama tones – up and soothes the nervous system.
4. It increases the amount of oxygen mixes with the blood, thus purifies the blood to great extent.
5. It brings calmness and steadiness in the mind.
6. It stimulates the appetite and improves the digestion.
7. It is very useful for the arousal and for the control of the latent psychic force within the body.

c) Surya Bhedana :( Sun Piercing Breath)

Meaning:
Surya means sun and Bhedana means to pierce. Surya Bhadana means piercing the Pingala
Nadi.

Summary
Inhalation : By right nostril alone
Suspension : It is practiced
Exhalation : By left nostril alone

Procedure:
Sit in a comfortable sitting posture. Close the left nostril by right hand little and slowly,
smoothly and deeply inhale air through the right nostril. Close both the nostril by the Yogic
traditional method. Then hold the breath comfortably for a few seconds by applying all the three
bandhas. Slowly open the left nostril by releasing the right hand little and ring finger, now slowly
and smoothly breath out i.e.exhale the air through left nostril. This is called one round or one cycle.
3 to 5 rounds can be practiced in a practice session.
Benefits:
1. Surya Bhedana practice produces heat in our body and thus purifies the blood to great
extent.
2. It actives the physiological function of liver.
3. It is useful in curing rheumatism and some of the skin diseases.
4. The constant practice of this Pranayama will arouses and increases the latent powers of the
individual.

d) Kapalbhati (Cleansing Breath)

Meaning
In Sanskrit Kapala means skull and bhati means light. The aim is to purify the channels
inside the nose in addition to all the other parts of the respiratory system, thus allowing the
brain to be cleared as well.

Summary
Inhalation : By both nostrils alternately
Suspension : No suspension
Exhalation: By both nostrils alternately

Procedure:
Sit in a comfortable pose. In this the inhalation and exhalation are performed very quickly like a
pair of bellows of a blacksmith. Forcefully exhale the air through both nostrils. You should not
take any effort to inhale the air through nose. It will take place naturally. Here we are giving
much importance to the exhaling phase only. In the initial stage do it slowly. After some
practice slowly increase the speed. For example, at the beginning the exhalation and inhalation
to be at the rate of 20 to 25 times per minute. This can be slowly increased up to 100 to 120
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 times per minute according to one’s capacity. After forceful exhalation counts are over, take a
deep breath of in and out. This called one round or cycle. 3 to 5 cycles can be practiced in a
practice session.

Benefits:
1. It purifies the frontal portion of the brain
2. It increases the concentration power, thoughts and visions
3. It is useful for curing asthma patient, by eliminating the cough accumulated in the
windpipe
4. Mainly it controls the sense organs and keeps the mind at rest.

Caution:
Those in good health may perform this exercise , but those suffering from
pulmonary or cardiac disorders should only undertake it under the guidance of experienced
teachers of Yoga.

Sitali : (Cooling Breath Through Tongue)

Meaning:
Sitali means cool. Sitali Pranayama produces the cooling effect on the body and mind.
Summary
Inhalation : Through mouth
Suspension : It is practiced
Exhalation : By both nostrils.
Procedure:
Sit in any meditative pose. Extend the tongue and fold the side to form a narrow tube. Inhale
slowly and deeply through the folded tongue. Close the mouth and keep the tongue as it is in the
normal .Retain the breath for few seconds by performing jalendra bandha, uddiyana bandha
and mula bandha, and close the nostrils by the traditional Yogic method. Slowly release the
Jalendra bandha and open the nostril passages.
Gently let the air out slowly and continuously through both nostrils. After the complete
exhalation of the air, slowly release the uddiyana bandha and mula bandha. This is called one
cycle. 3 to 5 cycles can be practiced in a practice session.
Benefits:
1. Sitali Pranayama eliminates the thirst.
2. During summer it reduces the body temperature to a great extent.
3. It encourages free flow of prana through the body.
4. Sitali is very useful for the persons who are having very hot- temperament in nature.
5. It is useful in curing the aliments of high blood pressure and some of the skin diseases.

Sitkari : ( Folded –up-Tongue pranayama)

 Sit in a comfortable posture, with an erect spine. Exhale from both nostrils.
 Fold the tongue backwards and press the tip of the tongue by the hard palate, leaving
narrow openings on either side of the tongue. Inhale through these side-openings making a
hissing sound.
 Allow the breath to be stopped with ease.
 Exhale slowly and continuously through both the nostrils.
 Then allow the breath to stop with ease and release. Repeat.

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Sadanta : ( Suck-Through –Teeth-pranayama)

 Press the upper teeth on the lower ones.

 Suck in air through the crevices of the teeth slowly and continuously.
 Allow the breath to stop automatically. Exhale through both nostrils.
 Hold the breath comfortably for a while before the next inhalation. Repeat the cycle.

Benefits:
All the above three - sitkari, sitali and Sadanta have the same benefits. They are cooling
help in calming down the mind by removing the mental anxiety and tension. They increase the
resistance to diseases of respiratory system. Sadanta is particularly useful for persons suffering
from pyorrhoea and hypersensitivity of gums.

UNIT - V

b).KRIYAS :
There is no Yoga without cleanliness. We take our daily bath to remove the dust from our
skin. Do we clean our internal organs? How to expel the dust and haste inside? Yogic kriyas
remove waste materials of our internal organs which are not expelled out. Without first eliminating
toxins and impurities from the body, it is very difficult to practice the higher Yoga techniques. For
this sole purpose, six scientific Yogic techniques known as shat karma’s (Kriyas) have been
developed by the ancient Yogis.
Types of Kriyas
Kriya means cleansing techniques of the internal organ. The main six types of kriyas are as
follow:

 Neti
A process of cleansing and purifying the nasal passages.
 Dhauti
A Series of techniques for cleansing the stomach

 Basti
Techniques for washing and toning the large intestine
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 Nauli
A very powerful method of massaging and strengthening the abdominal organs by means of
churning of the abdominal wall
 Trataka
The practice of intense gazing at an object. It enhances the vision of the individual.
 Kapalabhti
Purification of the frontal brain by air. It involves fast breathing.
Neti:
The Neti practice will purify the nasal passage. When nasal membrane is treated first so that
the sensation vibrates throughout the brain and it awakens the entire system.
Neti
Jala Neti Sutra Neti
Neti can be practiced by two means namely:
 Jala Neti : Cleaning with water
 Sutra Neti : Cleaning with thread or rubber
catheter.
Jala Neti:

In this practice the nasal passage is cleaned by water.

Procedure:
For Jala Neti practices a specially made lota (a tumbler with
a nozzle) is used. First fill the lota with lukewarm water and add half a teaspoon of salt and mix it
well. It can be done in standing position( slightly feet apart) or in sitting position (sit with toes).
Insert the spout into the right nostril. Slightly bend forward and tilt the head to your left so that the
water runs freely and passes through right nostril and comes out through left nostril.
Now open the mouth and be conscious that the breath in and out or breathe the air are done
through the mouth only. Gently raise the lota in such a way that the water flow is even. After
emptying the lota, remove the lota from the right nostril and bend forward to allow the water to
drain from the nose. Repeat the same process on the left nostril also. Finally dry the nostril passages
by closing one of the nostril passages by right hand forceful exhalation and normal breathing in
about ‘ 0 to 20 times on the other nostril. Then repeat the same process on the other nostril also.
Then open both nostrils and repeat the same process for the complete drying of the nostril passages.
If you had mastered in Jala Neti practice with water you can do the same with also. It has a
special effect in relieving the ailments of eyes, ears, nose and throat.
For the nasal diseases normally the doctors advise for cauterization but if you practice the
Jala Neti kriya regularly, the nasal diseases can be easily curted. For the treatment of cold in India,
people use to put a few drops of lukewarm oil into the nasal passages. This oil causes sneezing,
removes congestion of the mucus membrane.
Sutra Neti:
In this type of practice the nasal passage is cleaned by cotton
thread or rubber catheter. The cotton tread practice is somewhat
difficult in the initial practice. In the traditional method of practice
the pure cotton thread is used but nowadays instead of cotton thread
the rubber catheter is used for the practice, because this is safe and
comfortable device to practice. The rubber catheters of thickness
number 3, 4 or 5 are available in any medical shop.
procedure:
Sutra Neti practice can be performed both in standing
(slightly feet apart) and sitting positions (sit on toes) The thin rubber
catheter is cleaned with saline water and lubricated with antiseptic

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jelly. Gently insert one end of the catheter on one nostril until the end appears in the throat. Now
use the right hand thumb and index finger hold the end at the throat, and slowly pull out through the
mouth. while one end is projected from the mouth and the other end from the nostril, slowly and
gently draw the catheter to and fro a few times so that it slides forwards and backwards in the
nostril.
while doing this the breath in and out should be through the mouth only. Finally pulling
the catheter out through your mouth. Repeat the same process on the other nostril too.
Benefits:
1) A Neti practice is useful to protect the body from the diseases of ear, nose and throat.
2) It will reduce the undesirable growth of the nasal bone.
3) It is very useful practice for the sinus problem.
4) It is helpful in curing asthma, headache and cold.
5) It also improves the vision power.
Dhauti:
The Dhauti is a method of cleaning the stomach. In dhauti there are three types namely Vamana
Dhauti or kujal Kriya, Vastra Dhauti and Dhanda Dhauti. It means the cleaning of stomach by
means of water, cloth and rubber tube insertion respectively. The first two are simple and discussed
here. Considering the difficulty level, the third type is not advised here.
Vamana Dhauti:
procedure:
In this type the stomach is cleaned by means of water. Take six glasses of moderately warm
water in a vessel and add one or two teaspoons of salt and mix it with water. Now drink all the six
glasses of water (or as much as possible) one after another as quickly as possible while in standing
position. If you are able to drink more, do it. Immediately after drinking the stomach full of water,
just lean forward and place the middle and index fingers of the right hand as far back in the throat
as possible. Rub and press the glottis. This will induce a strong urge to vomit and the water will be
thrown out of the mouth in a series of quick gushes. press the glottis until the stomach is empty.
This can be practiced early in the morning when the stomach is empty.
Benefits:
1. This will clean the stomach and throat region.
2. By this process the phlegm of the stomach comes out.
3. It is useful in curing diseases like cough, asthma, and headache.
4. The breathing problem can be solved
5. It increases the appetite and removes the other stomach troubles.
Vastra Dhauti:
This is also a kind of cleaning the stomach and throat region.
Procedure:
In this practice, specially made fine cotton cloth is used for this purpose. A cloth about two
– inch width and several feet long is used to clean the stomach. First sit in a position that both feet
are on the floor. The buttocks are seated in wooden block or a stone. put one end of the cloth into
your mouth carefully and slowly swallow it in the same way as you mouth carefully and slowly
swallow it in the same way as you eat foot. The cloth should be moistened well with salt water
before swallowing. You can also drink a little water every minute so as to make the cloth go down
easily.
Don’t swallow all the cloth and hold one end so that it may be eventually withdrawn. keep
the cloth in the stomach for some time, but not longer that twenty minutes. It you know nauli or
agnisara kriya you should perform them. Then gently withdraw the cloth from the stomach.
Suppose if there is any obstruction, chew a little more and then bring it out. If the pull out process
is obstructed due to some reasons, drink salted water and vomit, and then take the cloth out

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Benefits:
1. This will clean the inside lining of the stomach
2. By this process the phlegm of the stomach comes out.
3. It is useful in curing diseases like cough, asthma and headache.
4. The breathing problem can be solved.
5. It gives perfect health to a person and makes him strong.
6. It increases the appetite and removes gas and other stomach troubles.
Nauli:
It is oun of the important kriyas to purity and strengthen the vital
internal organs as a whole. Before going for nauli one should do the
Agnisara Kriya and Uddiyana practices. Agnisara kriya is nothing but in
the normal standing posting slightly bend forward and just contract the
abdomen muscles inwards and relax it immediately, repeat the same for
about five to six times in a single repetition. Take a deep breath in and
exhale completely, then perform the uddiyana bandha. If you are master in
this, then go for nauli practice.
Procedure:
Stand in normal standing position with feet slightly apart. Slightly
bend forwards and place the palms on the thigh .keep your belly in a loose
position. Now slightly stretching the abdominal muscles towards your chest, in such a way that the
whole stomach is to be made just like a tube shape in the middle. This central isolation is called as
Madhyama Nauli. If you are able to master this practice, then slowly rotate the nauli in the middle
of the stomach, slightly lean forward to the right and press hard on the right thigh with right hand at
the same time keeping the left hand slightly loose. Now the nauli will move towards the right side
of your stomach. The unilateral isolation on right side is called as Dakshina Nauli. In the same
manner, if the left hand is pressed, the nauli will move towards the left side of your stomach. This
unilateral isolation on left side is called as Vama Nauli. After few days practice, try to move the
nauli to right and left side with full speed. In order to make this circular movements slowly rotate
the pelvis along the direction of the Nauli. In this practice the churning of the rectus abdominal
muscles massages all the vital internal organs and the digestive systems.
Benefits:
1. Nauli will be helpful in removing all the digestive ailments.
2. It is very useful in curing constipation and nervous diarrhea.
3. It will reduce the obesity in the stomach region.
4. It activates the functions of liver, spleen and other glands.
5. It increases the appetite.
6. It mekes a person to be physically and mentally being alert.
Trataka:
In Sanskrit trataka means central fixation .It is one of the purificatory processes in the
Hatha Yoga practices. Trataka is used to purify the vision of the individual. The eyes are the
important sensory organs in our body. The vision and mind are directly connected internally. When
the vision is stressed, or affected, the mind will also be disturbed. Actually, the image received by
the retina is interpreted by the mind. It is necessary for the proper usage of eye vision in the normal
life. Yoga literature says that the improper functioning of the eyes are the non- use, overuse and
improper use of eyes. Trataka we are focusing our eyes on an object like candle flame, flower, an
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idol, fire, water, a picture, or even a dot, and sky which is in front of us. Though it can be practiced
in many ways, we employ the Candle – Flam Gazing Technique.
Procedure:
Sit in a comfortable sitting position either with Padmasana, or Vajrasana. Keep the
breathing as normal as possible. keep the lighted candle in front of you on a bench in line with your
normal eye sight at a distance of three or four feet away from you. Now without blinking your eye,
gaze on the candle flame. While focusing the attention on the flame you should look through your
eyes.
You should not stretch the muscles around the eyes. Maintain the position until the eyes
begin to water or to get a feeling of burning sensation. Now slowly close your eyes. Gently
withdraw your attention on the flame and wash your eyes with cold water. Then gently rotate your
eye balls by seeing upward, left side, downward and right side (anti- clock wise ) for three times
and repeat the same on the clock wise direction three times.

Benefits:
1. Trataka practice increases the sharp – sightedness.
2. It develops the power of concentration.
3. It will be useful in curing all the ailments of the eyes.
4. It will be helpful in removing certain cerebral congestions and reviving
the memory.

C.MUDRAS
In the yogic practices, in addition to the eight steps of yoga(Astanga yoga),Mudras are also
very important. Mudras are the developed forms of asanas.In asanas, senses are primary and pranas
are secondary, whereas in Mudras, senses are secondary and pranas are primary.
The origins of Mudars are not very clear. Must of the practitioners agree that it is ancient
but there is no consensus on dates.Mudras are very Indian. They probably spread to other parts of
the world from here. The Hatha yoga pradipika considers mudra to be a yoganga, an independent
branch of yoga.
The Sanskrit word mudra is translated as ‘ gesture’ or attitude’.
Concepts:-
Mudras are psychic, emotional, devotional and gestures or attitudes. Mudres are a
combination of subtle physical movements which alter mood, attitude and perception, and which
deepen awareness and concentration. A mudra may involve the whole body in a combination of
asana, pranayama, bandha and other techniques. Mudras are yoga movements involving only the
arms and hands. They are called the “ yoga of the hands”
Mudras influence five elements in the human body.The five fingers if the hand represents
the five elements. There is a tremendous flow of energy in our hands and each finger represents one
of the five elements – the thumb is agni(fire), the –fore finger is vayu (air), the middle finger is
akash (ether), the ring finger is prithri (earth) and the little finger is jal (water). Mudras balances the
five elements to avoid diseases.
Mudras establish a direct link between annamaya kosha, the physical body, manomaya
kosha, the mental body and pranamaya kosha, the energy body. Mudras enable to understand
awareness of the flow of prana in the body, initially.They establish pranic balance within the koshas
and enable the redirection of subtle energy to the upper chakras, inducing higher states of
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consciousness. By creating barriers within the body through the practice of mudra, the energy is
redirected within the body through the practice of mudra, the energy is redirected within.

Mudras thus provide a harmonious development of an individual. Mudras are really a

holistic science.

Types of Mudras
Mudras can be categorized into five groups:
1) Hasta (hand Mudras)
2) Mana (hand Mudras)
3) Kaya (postural Mudras)
4) Banda (lock Mudras)
5) Adhara (perineal Mudras)
They are two kinds of hand Mudras, in general.
1) Asamyukta hastam (single –hand mudras)
2) Samyukta hastam (both the hands). There are 28 single – hand mudras and 24 double- hand
mudras.
1)Hasta (hand Mudras):-
Hand mudras engage the motor cortex at a very subtle level. They generate a loop of energy
which moves from the train down to the hand and then back again. They redirect the prana
emitted by the hands back into the body.
2) Mana (head Mudras)
Head mudras form an integral part and parcel of kundalini yoga. They help for meditation.
They utilize the eyes, ears, nose, tongue and lips. Shambhavi mudra and Shanmukhi mudra are
good examples.
3) Kaya (postural Mudras)
Postural Mudras uses physical postures combined with breathing and concentration.
Good examples are vipareetha karani Mudra and yoga mudra.
4)Bandha (lock mudras)
Lock mudras combine mudra and bandha. They need for kundalini awakening Good
example is Maha mudras.
5)Adhara (Perineal Mudra):-
Perinel mudras redirect prana from the bottom of the spinal cord to the brain. Ashwini
mudra is a good example.

These five groups occupy substantial areas of the cerebral cortex approximately fifty
percent.

Mudras are performed either in combination with or after asana and pranayama.

Practicing method
Chin mudra
Assume a comfortable and relaxed meditation posture; Fold the index fingers so that they
touch the inside of the thumbs. Straighter the other three fingers of each hand; they are slightly
apart. The palms of both hands face upwards with the backs of the hands resting on the knees.
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 It is an important psychoneural finger lock mudra; It makes asanas and meditations more
powerful. The palms and fingers of the hands have many nerve root endings which constantly emit
energy. The energy is redirected within, if we lock thumb and index finger, Knees create another
pranic circuit and redirects prana within the body. Placing hands on knees stimulates Gupta nadi
which enhances energies at mooladhara chakra. It improves lightness and receptivity.

Chinmudra in the psychic gesture of consciousness.

Chinmaya Mudra
Be in comfortable and relaxed meditative posture. Fold the index fingers so that they can
touch inside of the thumb. Bend the other three fingers of each hand resting between folded index
finger and the thumb.

Fingers emit energy.

The energy is redirected within.

It is good for proper respiration. It activates pituitary gland. It promotes knowledge and wisdom.

Brama Mudra

Bend the thumb inward and place the fingers over the thumb. Keep the hack of the hand on
the thighs which would be in vajrasana posture. They will be placed on either side of the navel with
palms facing upwards and the knuckles touching each other. Keep the elbows bent.

d).Meditation:
The word meditation is derived from the Latin word “Medri”
which means “to heal”. Hence, meditation is considered as a healing
process against emotional, mental, and physical problems. In yogic
practice, the meditation is the priceless technique that provide mental
peace, and normal health and health and helps to be away from
worries, stress, etc. It also help to relax both the body and mind.
At present most of the people are leading the mechanical and
commercial life in the world. They are badly in need of mental peace
and normal health in their life. Such people can follow the meditative
practice to lead a healthy life. It also increases the positive thinking
and human efficiency and reduces the hypertension, depression and
nervous problems.

Approach to Meditation:
While we go for meditation practice we should keep some of the important principles in our
mind, which are all essential for obtaining the actual benefits of the meditation.
Dress:
The dress should be loose and preferably in cotton materials.
Time:
The best time of practice is early morning. Also it can be practices before going to bed at
night.

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 Place:
The place of practice is very important. While in practice you should not be disturbed by
other external factors. So in such a way you can select pooja room or separate hall or better if you
have open terrace. The place should have proper ventilation and shoals be a unpolluted, free from
dust ant and quite in nature.
Posture:
The best suitable posture for the meditation practice is padmasana or Sukhasana. It is very
important aspect in meditation practice. Mainly the mind should be free from all disturbances,
ready to concentrate on a particular object or in action.

Types of Meditation:
Silent Meditation:
Sit in a comfortable sitting position with the spine neck and head erect and centered. Keep
your breathing as normal as possible. Close your, internally think of your body parts one by one
from Head to Top by your third eye. Practice it for 10 to 15 minutes.
Mantra Meditation:
Sit in a comfortable sitting position with the spine, neck and head should be erect and
centered. keep your breathing as normal as possible. Close your eyes. Select a mantra word (om,
ram, ram, Krishna Krishna or select a word of your choice that can be easily pronounced ) repeat
the mantra, which may be spoken inwardly rather than aloud. Keep in this position for 10 to 15
minutes.

Object Meditation:
Sit in a comfortable sitting position with the spine, neck and head should be erect and
cantered. Keep your breathing as normal as possible, keep an object like a rose, or a lighted candle
in front of you. Focus your mind on the object for some time and gently close your eyes. Now let
the mind thinks of that object only for about 10 to 15 minutes.

Breathing Meditation:
In this type of meditation we are concentrating our mind on our breathing, Sit in a
comfortable sitting position with the spine, neck and head should be erect and cantered. Keep your
breathing as normal as possible. Gently close your eyes. Try to observe the breathing process i.e.
the way in which how the air goes in and out on the respiratory tract. Be in this position for 10 to 15
minutes.

BENEFITS OF MEDITATIVE POSTURES

5 benefits of meditation to the body
As an individual becomes regular with practicing meditation, there is a visible increase in joy,
peace, and enthusiasm. This happens because of the increased prana (life force energy) in the body.

On the physical level, meditation:

 lowers high blood pressure

 lowers the levels of blood lactate, reducing anxiety attacks
 decreases tension-related pain (headaches, ulcers, insomnia, muscle, and joint problems)

40
 increases serotonin production that improves mood and behavior
 strengthens the immune system
 increases energy levels
11 mental benefits of meditation
Meditation brings the brainwave pattern into an alpha state that promotes healing. The mind
becomes fresh, delicate and beautiful. It cleanses and nourishes you from within and calms you,
whenever you feel overwhelmed, unstable, or emotionally shut down.
With regular practice of meditation:

 anxiety decreases
 emotional stability improves
 creativity increases
 happiness increases
 intuition develops
 gain clarity and peace of mind
 mental agility increases
 relaxes the mind
 Better memory and retention
Studies have shown that the brains of 50-year-old meditators have the same amount of grey matter
in their prefrontal cortex as normal 20-year-olds do. This translates into the same abilities to
remember things and decision-making.

What is the best way to get all these benefits of meditation?

 Regular practice is necessary.
 It takes only about 20 minutes every day. Once imbibed into the daily routine, meditation becomes
the best part of your day.
 You will start experiencing the benefits of meditation within two months of regular practice.
 It's important to be on a light/empty stomach. Digestion requires high metabolism while meditation
lowers the metabolic rate of the body.
 If you’re a beginner, it's easier if you’re sitting in a quiet, clean place. Once you become more
adept at meditation, you can meditate anywhere.
 If you’re getting thoughts during meditation, simply observe them. Don’t resist them.
Meditation is like a seed; when you cultivate a seed with love, the more it blossoms.

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