THE
PRACTICE
OF YOGA
By-
Pratik Bhayal
Prateek Sharma
Himanshu
Choudhary
Manas Gupta
Apurva Rathore
Introduction
to Yoga
What is Yoga?
It’s a practice that connects the
body, breath, and mind. It can
build strength, flexibility, help
manage pain and reduce stress.
History of Yoga
Yoga-like practices were first mentioned in
Rigveda. Yoga is referred in number of
Upanishads. The first known appearance of the
word yoga was in Katha Upanishad, which was
probably composed between 5th
and 3rd centuries BCE. Yoga continued to
develop as a systematic study during 5th and 6th
centuries.
Types of
Yoga
Hatha Yoga
Hatha yoga is a branch of
yoga that uses physical
techniques to try to
preserve and channel vital
force or energy. It is an old
system that includes the
practice of asanas and
pranayama.
Vinyasa Yoga
Vinyasa means linking
movement with breath.
During your yoga
practice you can focus
on bringing awareness
to your breathing and
using your breath as a
way to guide you
through the movements.
Vinyasa yoga is a
dynamic practice where
Ashtanga Yoga
The word Ashtanga is comprised of two
Sanskrit
words, “Ashta” and “Anga.” “Ashta” refers
to the
number eight, while “Anga” means limb or
body
part. Therefore, Ashtanga is the union of
the eight
limbs of yoga, into one complete, holistic
system.
The Ashtanga philosophy is to integrate all
of the
eight limbs of yoga, which include: Yama
(moral
Benefits of
Yoga
Physical Benefits
Yoga poses stretch muscles and increase range of motion,
enhancing flexibility over time.
Holding yoga poses builds muscle strength, particularly in core,
arms, legs, and back.
Yoga promotes awareness of body alignment, correcting posture
issues and reducing strain.
Practicing balancing poses improves stability and coordination.
Yoga reduces chronic pain, such as lower back pain, by
strengthening muscles and improving flexibility.
Yoga incorporates deep, controlled breathing (pranayama) that
enhances lung capacity and oxygenation of the body.
Yoga promotes relaxation through deep
Mental
breathing and mindfulness, reducing cortisol
Benefits
levels and alleviating stress.
Regular yoga practice increases serotonin
levels, promoting feelings of well-being and
reducing symptoms of depression and anxiety.
Yoga helps regulate emotions by promoting self-
awareness and fostering a sense of inner peace
and stability.
Yoga encourages living in the present moment,
reducing rumination about the past or anxiety
about the future.
Regular yoga practice improves sleep patterns
Asanas
Tadasana
This simplest yoga pose teaches one to stand with
majestic steadiness like a mountain. The word
'Tada' means a mountain, that's where the name
comes from .Mountain Pose is the base for all
standing poses; It involves the major groups of
muscles and improves focus and concentration.
Vrakshasana
Vrakshasana is an awesome standing balance
for beginners to work on to gain focus and
clarity, and learn to breathe while standing
and keeping the body balanced on one foot. .
It replicates the steady stance of a tree.
Trikonasana
Trikonasana is a wonderful standing posture to
stretch the sides of the waist, open up the
lungs, strengthen the legs and tone the entire
body. Trikonasana is the essential standing
pose in many styles of yoga.
Precaution
s while
doing yoga
Practicing yoga can be immensely beneficial, but it's important to approach it
with awareness and caution to prevent injury and maximize its effectiveness.
Here are some precautions to consider when doing yoga:
1. **Consultation with a Healthcare Professional:**
- If you have any pre-existing medical conditions, injuries, or concerns, consult your healthcare
provider before starting a yoga practice.
2. **Choose a Qualified Instructor:**
- Ensure your yoga instructor is certified and experienced. They should be able to provide
modifications and guidance appropriate for your level of experience and physical condition.
3. **Listen to Your Body:**
- Respect your body’s limits and avoid pushing yourself into painful or uncomfortable positions.
Honor any physical or emotional sensations that arise during practice.
4. **Warm Up Properly:**
- Always begin with gentle warm-up exercises to prepare muscles and joints for more intense
yoga poses. This helps prevent strains and injuries.
5. **Modify Poses as Needed:**
- It's important to modify poses according to your flexibility, strength, and comfort level. Use props (such
as blocks or straps) to support your body in challenging poses.
6. **Avoid Overexertion:**
- Do not force yourself into poses that cause pain or discomfort. Yoga should not be competitive; it's about
gradual progress and self-awareness.
7. **Breath Awareness:**
- Pay attention to your breath during practice. Avoid holding your breath or straining while breathing deeply
and evenly.
8. **Stay Hydrated:**
- Drink water before and after your practice to stay hydrated, especially if you're practicing in a heated
room or during intense sessions.
By following these precautions, you can enjoy the many benefits of yoga while
minimizing the risks of injury or strain.
THANK
YOU
