Yoga

• A system of exercises practiced to promote control of the body and mind.

• Yoga combines physical exercises, mental meditation and breathing techniques to strengthen the
muscles and relieve stress

• It is a form of exercise that originated in ancient India. Yoga not only enhances your physical
strength but also contributes largely towards your mental health and spiritual growth

1.1 Body relaxation technique

RELAXATION • A feeling of refreshing tranquility (An untroubled state; free from disturbances)
and an absence of tension or worry

TYPES OF RELAXATION TECHNIQUES

Autogenic relaxation Autogenic means something that comes from within you. In this relaxation
technique, you use both visual imagery and body awareness to reduce stress. You repeat words
or suggestions in your mind to relax and reduce muscle tension.
• • For example, you may imagine a peaceful setting and then focus on controlled, relaxing
breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each
arm or leg one by one.. Progressive muscle relaxation.
• Focus on slowly tensing and then relaxing each muscle group. Tense your muscles for at least
five seconds and then relax for 30 seconds, and repeat. Visualization.
• In this relaxation technique, you form mental images to take a visual journey to a peaceful,
calming place or situation. Other common relaxation techniques
• Yoga • Massage • Meditation • Hypnosis • Tai chi (A Chinese system of slow meditative physical
exercise designed for relaxation and balance and health)

1.2 Yogasanas-standing asanas

Mountain Pose (Tadasasana)

Sanskrit Meaning: Tada (Mountain)
Yoga Level: Beginner
Benefits: Establishes basic standing alignment and improves body awareness.
Step-by-Step:
1. Come to stand at the front of your mat with your feet parallel.
2. Put your hands on your hips and feel that your pelvis is pointing forward.
3. Stack your pelvis over your ankles.
4. Release your arms by your sides with the palms turned forward and stack your shoulder girdle
over your pelvis.
5. Let your neck be the natural extension of your spine so your head is in a neutral position.
6. This alignment is the basis for all standing poses in which the pelvis is facing the front of the
mat.

Raised Hands Pose (Urdhva Hastasana)

Sanskrit Meaning: Urdhva (Upwards) Hasta (Hand)
Yoga Level: Beginner
Benefits: A wonderful stretch for the abdomen, back, shoulders, and arms.
Step-by-Step:
1. From Mountain Pose, inhale to take your arms out to the side and up towards the ceiling.
2. You can bring your palms to touch overhead or keep the palms facing each other at shoulder
width apart.
3. Lift your gaze up to your thumbs.

Warrior I Pose (Virabhadrasana I)

Sanskrit Meaning: Virabhadra (a Hindu warrior)
Yoga Level: Beginner
Benefits: Strengthens the legs and core. Improves awareness of hip alignment.
Props: use the 45° Lines on your Align-For-Me system to help set up your feet correctly.
Step-by-Step:
1. From Downward Facing Dog, step your right foot forward to the inside of your right hand.
2. Pivot on the ball of your left foot to release your left heel to the mat at a 45-degree angle.
3. On an inhalation, lift your hands away from the mat to bring your torso up to a standing
position.
4. Readjust your feet toward either side of your mat for greater stability and to allow your pelvis
to point forward as it would in Mountain Pose.
5. Bend your right knee over your right ankle and inhale to lift your arms overhead.
6. Bring your palms to touch or keep your hands shoulder distance apart with the palms facing
each other.
7. Take your gaze up toward your thumbs.

Pyramid Pose (Parsvottanasana)

Sanskrit Meaning: Parsva (Side) Uttana (Intense Stretch)
Yoga Level: Beginner
Benefits: A stretch for the hamstrings and back.
Props: Blocks are helpful if your hands don’t comfortably reach the floor in a forward fold.
Step-by-Step:
1. From Warrior I Pose, straighten your right leg, and step your left foot forward 10 to 12 inches
keeping the 45-degree turn out of the left toes.
2. Put your hands on your hips to check that they are facing forward in Mountain Pose position.
3. On an exhalation of breath, keep your spine long as you forward fold over your right leg.
4. Keep your right knee slightly softened to prevent hyperextension.
5. Bring your hands to the floor or blocks on either side of your right foot.
6. Continue to lengthen your spine on your inhales and deepen your forward fold on your
exhales.

Reverse Warrior Pose

Also Known As: Peaceful Warrior Pose
Yoga Level: Beginner
Benefits: Strengthen your legs. Elongates your side body and intercostal muscles.
Step-by-Step:
1. From Warrior II with the right foot forward, inhale and lift your right arm alongside your right
ear.
2. Extend your spine to reach your left hand down the back of your left leg and take a backbend
towards the back of the room.
3. Make sure your right knee stays over your right ankle.

Triangle Pose (Trikonasana)

Sanskrit Meaning: Trikona (Triangle)
Yoga Level: Beginner
Benefits: Opens your hamstrings, chest, and sides.
Props: A block under the lower hand can be helpful.
Step-by-Step:
1. From Warrior II with the right foot forward, straighten your right leg.
2. Draw your right arm forward as much as possible, deepening your right hip crease.
3. Lower your right hand to your right ankle, shin, or a block placed inside or outside your right
leg.
4. Stack your left arm over your right arm and turn your chest and your gaze toward the ceiling.

Tree Pose (Vrksasana)

Sanskrit Meaning: Vrksa (Tree)

Yoga Level: Beginner
Benefits: Improves leg strength and balance.
Step-by-Step:
1. From Mountain Pose, shift your weight into your right leg while keeping your pelvis pointing
forward.
2. Lift your left foot away from the floor and place the sole of the left foot inside your right thigh.
3. Press your foot into your thigh and your thigh back into your foot to keep your pelvis in the
same forward-facing position as Mountain Pose.
4. On an inhalation, lift your arms and your gaze toward the ceiling.

Yogasana-sitting

1. Easy Pose (Sukhasana)

Sukhasana, also known as an easy pose, is often the first pose taught in yoga classes. It's a simple
cross-legged position that promotes relaxation and meditation.
Benefits of Sukhasana:
 Improves flexibility in the hips and knees.
 Promotes relaxation and a calm mind.
 Enhances posture by encouraging a straight spine.
 Supports mindfulness practices, making it a great start for meditation.
How to Perform Sukhasana:
 Sit on your yoga mat with your legs extended.
 Cross your legs at the shins.
 Keep your back straight and shoulders relaxed.
 Rest your hands on your knees, palms facing up or down.
 Close your eyes and breathe deeply.
2. Diamond Pose (Vajrasana)
Vajrasana, or Diamond Pose, is one of the basic sitting position asanas. It's often used for
meditation and pranayama (breathing exercises).
Benefits of Vajrasana:
 Improves digestion and reduces gas.
 Strengthens the thighs and knees.
 Enhances blood circulation in the lower abdomen.
 Alleviates back pain by improving posture.
How to Perform Vajrasana:
 Kneel on the yoga mat with your knees together.
 Sit back on your heels with your toes pointing backward.
 Keep your back straight and shoulders relaxed.
 Place your hands on your thighs, palms facing down.
 Close your eyes and breathe deeply.
3. Staff Pose (Dandasana)
Dandasana, or Staff Pose, is a foundational yoga asana in sitting position. It looks simple but
requires attention to alignment.
Benefits of Dandasana:
 Strengthens the core muscles.
 Improves flexibility in the legs and spine.
 Promotes better posture and alignment.
 Increases body awareness.
How to Perform Dandasana:
 Sit on the yoga mat with your legs extended in front of you.
 Flex your feet and engage your thigh muscles.
 Place your hands on either side of your hips, palms pressing into the floor.
 Keep your back straight and shoulders relaxed.
 Gaze forward and breathe deeply.
4. Bound Angle Pose (Baddha Konasana)
Baddha Konasana, also known as Butterfly Pose or Bound Angle Pose, is a great hip opener and
one of the effective sitting yoga asanas.
Benefits of Baddha Konasana:
 Improves flexibility in the hips and inner thighs.
 Reduces menstrual discomfort.
 Alleviates sciatica pain.
 Enhances blood circulation to the pelvic region.
How to Perform Baddha Konasana:
 Sit on the yoga mat with your legs extended.
 Bend your knees and bring the soles of your feet together.
 Pull your heels close to your pelvis.
 Hold your feet with your hands and gently press your knees toward the floor.
 Keep your back straight and breathe deeply.
5. Head to Knee Pose (Janu Sirsasana)
Janu Sirsasana, or Head to Knee Pose, is a beneficial sitting posture asana that stretches the back
and hamstrings.
Benefits of Janu Sirsasana:
 Stretches the hamstrings and calves.
 Improves flexibility in the spine.
 Stimulates the liver and kidneys.
 Relieves anxiety and stress.
How to Perform Janu Sirsasana:
  Sit on the yoga mat with your legs extended.
 Bend your left knee and place the sole of your left foot against your right thigh.
 Inhale and lift your arms overhead.
 Exhale and fold forward over your right leg, reaching for your foot or ankle.
 Keep your back straight and breathe deeply.
 Repeat on the other side.

Sleeping Asana

Discover bedtime yoga asanas for better sleep:

1. Uttanasana: Relieves stress, stretches spine.

2. Halasana: Improve blood flow in body

3. Marjariasana: Relax lower back

4. Balasana: Calms nerves, stretches spine.

5. Viparita Karani: Improves circulation, reduces stress.

6. Savasana: Full-body relaxation.

7. Supta Baddha Konasana: Deep relaxation.

Incorporate these poses for a restful night's sleep. Let's discuss all these sleeping asana in detail:

1. Standing Forward Bend (Uttanasana)

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Uttar Asana yoga is a recommended posture for getting rid of headaches or insomnia and is also
beneficial for lowering anxiety levels. These poses are performed with your legs 6 inches apart. Fold
your chest to the ground, touch the floor or bend your arms and clutch the opposite hand to the
opposite elbow. While performing this yoga asana, you must sway a little from side to side when
inhaling. You must bend your knees as much as you can to lessen the strain. Gradually, you will feel
that the stress in your legs has disappeared.

2. Plow Pose (Halasana)

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To practice this pose, all you need to do is lie down on your back and raise your legs above your
head. Afterwards, stretch them flat on the surface. While performing this activity, your hands must
either be on your back for support or on the floor. Turning around the flow of the blood brings
freshness into your body. It is recommended to stay in the plough pose for at least 1-5 mins to fall
asleep.

3. Cat Stretch (Marjariasana)

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Car stretch is an excellent posture that makes your spine supple. It gently rubs the digestive organs
and recovers your metabolism, hence, ensuring a healthy sleep. Moreover, the pose helps in the
advancement of blood circulation and soothes your mind.

4. Child Pose (Balasana)

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Child Pose is one of the most effective stretches for the back. It aids in calming the nervous system
that allows you to sleep peacefully.
5. Legs Up The Wall Pose (Viparita Karani)

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This simple yet effective pose requires the use of a wall. All you need to do is flip your legs upwards
to enable your blood to rush back to your heart. The practice offers relaxation and relief from
anxiety. For best results, you should practice the posture for at least 5 minutes, using a pillow and
keeping your eyes shut if required.

6. Corpse Pose (Shavasana)

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Through corpse pose, you can achieve a healthy and peaceful night's sleep. While trying this posture,
you should concentrate on your body and breathing, letting go of all the worries. If you stay focused
and conscious, if you take away your attention from the situation leading to distress and anxiety,
you'll be able to sleep properly.
7. Reclining Butterfly (Supta Baddha Konasana)

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There is nothing fussy about this pose. It is just a variation of the basic butterfly pose that can assist
the body to get into the rest mode. For it, you need to lie down straight on your back. Next, gather
your feet together and spread the knees in a diamond pose. You can either lay on your bed or mat.
This must be followed by bringing one hand to your heart and the other to your stomach. You must
inhale deeply, observing the breath move in and out of the body.