Introduction

Yoga is essentially a spiritual discipline founded on a highly subtle science that seeks to
bring harmony between mind and body. It is both an art and a science that promotes
healthy living. The word "yoga" comes from the Sanskrit root yuj, which means "to join,"
"to yoke," or "to unite". Yoga practice (sādhana) aims to alleviate suffering and promote
holistic health, happiness, and harmony.

History
Yoga originated over 5,000 years ago in ancient India, where the Indus-Sarasvati
civilization developed it as a spiritual practice. Yoga has long been practiced by a
variety of religious groups, including Hindus, Jains, and Buddhists. Today, it is practiced
all over the world, with a variety of styles and approaches. While some people continue
to practice for spiritual or religious reasons, many more do so for physical and mental
health benefits.

Benefits
1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles, while
holding a pose can build strength.
2. Yoga helps with back pain relief.

Yoga is as good as basic stretching for easing pain and improving mobility in people
with lower back pain. The American College of Physicians recommends yoga as a first-
line treatment for chronic low back pain.

3. Yoga benefits heart health.

Regular yoga practice may reduce levels of stress and body-wide inflammation,
contributing to healthier hearts. Several of the factors contributing to heart disease,
including high blood pressure and excess weight, can also be addressed through yoga.

4. Yoga helps you manage stress.

According to the National Institutes of Health, scientific evidence shows that yoga
supports stress management, mental health, mindfulness, healthy eating, weight loss
and quality sleep.

5. Yoga connects you with a supportive community.

Participating in yoga classes can ease loneliness and provide an environment for group
healing and support. Even during one-on-one sessions loneliness is reduced as one is
acknowledged as a unique individual, being listened to and participating in the creation
of a personalized yoga plan.

6. Yoga promotes better self-care.

General Guidelines for Yoga Practice

BEFORE THE PRACTICE

·Śauca means cleanliness - an important prerequisite for Yogic practice. It includes

cleanliness of surroundings, body and mind.
·Yogic practice should be performed in a calm and quiet atmosphere with a relaxed
body and mind.
·Yogic practice should be done on an empty stomach or light stomach.

·Bladder and bowels should be empty before starting Yogic practices.

·A mattress, Yoga mat, durrie or folded blanket should be used for the practice.

·Yoga should not be performed in state of exhaustion, illness, chronic disease, pain and
cardiac problems. A physician or a Yoga therapist should be consulted prior to
performing Yogic practices.

DURING THE PRACTICE

·Practice sessions should start with a prayer or invocation as it creates a conducive

environment to relax the mind.

·Yogic practices shall be performed slowly, in a relaxed manner, with awareness of the
body and breath.
·Do not hold the breath unless it is specially mentioned to do so during the practice.

·Breathing should be always through the nostrils unless instructed otherwise.

·There are contra-indications/ limitations for each Yoga practice and such contra-
indications should always be kept in mind.

·Yoga session should end with meditation or deep silence.

AFTER PRACTICE
·Bath may be taken only after20-30 minutes of practice.

·Food may be consumed only after 20-30 minutes of practice.

 Different styles and techniques
1. PRAYER

Yogic Practice shall start with a prayer or prayerful mood to

enhance the benefits of practice.

2. LOOSENING PRACTICES (SADILAJA / C̣ĀLANA KRIYAS)

The C̣ālana Kriyas/loosening practices/Yogic Suksma

Vyāyāmas help to increase microcirculation. These practices can be done while
standing and sitting.

I. NECK BENDING
Yogic Suksma Vyāyāmas

Technique:

(Right and Left Twisting)

o Keep the head upright. o While exhaling, gently turn the

head to the right so that the chin is in l i n e w i t h t h e
shoulder.

o While inhaling, bring the head to the normal position.

o Similarly, while exhaling, turn the head to the left. o Inhale

and bring the head to the normal position.

o This is one round: repeat 2 rounds.

II. TRUNK MOVEMENT

Trunk Twisting (Katishakti Vikasak)
Technique

o Keep the legs about 2-3 feet apart.

o Rise both the arms up to chest level with palms facing each other
and keep them parallel.
o While exhaling twist the body towards the left side so that the right
palm touches the left shoulder, come back with inhalation.

o While exhaling twist the body towards the right side so that the left palm touches the
right shoulder, come back with inhalation.

o This is one round: repeat two more times.

III. KNEE MOVEMENT

Technique

o Inhale, lift your arms up at the shoulder level, palms facing downwards.

o Exhale, bend the knees and bring down your body to the squatting
position.

o In the final position both the arms and thighs should be parallel to the
ground.

o Inhale, and straighten the body.

o Exhale while bringing down the hands.

o Repeat two more times.

3. YOGĀSANAS / ASANAS

-Yoga poses (also called Asanas) are physical postures that exercise your entire
body, stretch and tone the muscles and joints, the spine and entire skeletal system.

A. STANDING POSTURES

VRḲŚĀSANA (The Tree Posture)

-Vrḳśa means tree. The final position of this āsana resembles the
shape of a tree, hence the name.

Technique

o Stand with feet 2 inches apart.

o Focus on a point in front.

o Exhale, bend the right leg and place the foot on the inside of the left thigh.
The heel should be touching the perineum.
o Inhale and extend the arms up and join the palms.

o Stay in the position for 10 to 30 seconds and breathe normally.

o Exhale and bring the arms and right foot down.

o Relax and repeat the asana by bending the left leg.

Benefits

o Improves neuro-muscular coordination, balance, endurance and alertness.

o It tones up the leg muscles and rejuvenates the ligaments also.
B. SITTING POSTURES

ŚAŚĀNKĀSANA (The Hare Posture)

-Śaśanḳ ameans hare.

Technique
o Sit in Vajrāsana.

o Spread both the knees wide apart, keep the big toes touching.

o Keep the palms between the knees.

o Exhale and slowly stretch them full length.

o Bend forward and place the chin on the ground.

o Keep the arms parallel.

o Look in front and maintain the posture. o Inhale and come up.

o Exhale and come back to Vajrāsan.

o Stretch your legs back to Visṛ āmāsan

Benefits

o It helps to reduce stress, anger etc

o It tones up reproductive organs, relieves constipation, improves digestion and relieves

back pain.

C. PRONE POSTURES

BHUJANGĀSANA (The Cobra Posture)

-Bhujanga means snake or cobra. In this āsana, the body is
raised like hood of a snake.
Technique

Variation 1: Sarala Bhujangāsana.

o Lie down on your stomach, rest you head on your hands and
relax the body.

o Now join your legs and stretch your arms.

o Keep the forehead on the ground.

o Now place your hands just beside the body; keep palms and elbows on the ground.

o As you inhale slowly, lift the chin and chest come up to navel region.

o Stay there comfortably.

Benefits
o This āsana is best for stress management.

o It reduces abdominal fat and alleviates constipation.

o It also helps to remove backache and bronchial problems.

D. SUPINE POSTURES

PAVANAMUKTĀSANA (The Wind Releasing Posture)

-Pavan means wind and mukta means to release or to
make free. As the name suggests, this asana is useful in
removing wind or flatulence from the stomach and intestines.

Technique

o Lie down flat on the back.

o Bend both the knees and bring the thighs to the chest.
o Interlock the fingers and clasp the shin below knees.

o Exhale; rise the head till your chin touches the knees and relax.

o This is Pavanamuktāsana. Bring the head back to the ground. While exhaling, lower
the legs to the floor. Rest in Śavāsana
Benefits

o Removes constipation; gives relief from flatulence, decreases the bloating sensation
in the abdomen and aids digestion.
o Offers deep internal pressure, massage and stretching of the highly complicated
network of muscles, ligaments and tendons in the pelvis and waist region.
o It tones up the back muscles and spinal nerves.
4. KAPĀLABHĀTI

-Any meditative posture eg Suḳāsana/Padmāsana/

Vajrāsana

Technique
o Sit in any meditative posture.

o Close the eyes and relax the whole body.

o Inhale deeply through both nostrils, expand the chest.

o Expel the breath with forceful contractions of the abdominal muscles and relax.

o Do not strain.

o Continue active/forceful exhalation and passive inhalation.

o Complete 30 rapid breaths, then take a deep breath and exhale slowly.

o This is one round of Kapālabh ti.

o Each round shall be followed by deep breathing.

o Repeat 2 more rounds.

Breathing

-Forceful exhalation by contracting the abdominal muscles, without any undue

movements in the chest and shoulder region. Inhalation should be passive throughout
the practice. Number of rounds: Beginners can practice up to 3 rounds of 20 breaths
each. The count and rounds can be increased gradually over a period of time.

Benefits

o Kapālabhāti purifies the frontal air sinuses; helps to overcome cough disorders.
o It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections. o It
rejuvenates whole body, and keeps the face young and vibrant.

o It balances and strengthens the nervous system and tones up the digestive system.
 Conclusion
"Yoga is an invaluable gift of ancient Indian tradition. It embodies unity of mind and
body; thought and action; restraint and fulfillment; harmony between man and nature
and a holistic approach to health and well-being. Yoga is not about exercise but to
discover the sense of oneness with ourselves, the world and Nature.” - Shri Modi

Reference

Johns Hopkins Medicine. (2021, August 8). 9 benefits of yoga.

https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga

Ministry of AYUSH. (2014). Common Yoga Protocol. NACIN.

https://nacin.gov.in/resources/file/downloads/Common%20Yoga%20Protocol.pdf

Sumalee Boxing Gym. (2023, August 3). A history of yoga: What is yoga?
https://sumaleeboxinggym.com/a-history-of-yoga-what-is-yoga/