Content

Unit 1 - Introduction to Yoga and Yogic Practices-II 1-18

Unit 2 - Introduction to Yoga Texts- II 19-32

Unit 3 - Yoga for Health Promotion 33-66

Practical 67-120
Yoga
Unit-1
Introduction to Yoga and Yogic Practices-II

1.1 Shatkarma Meaning, Purpose and their Significance in Yoga Sadhna

Meaning
Shatkarma are cleansing techniques (shuddhi kriyas). They are prescribed to set up
the body for yoga practises. They are named shatkarma in view of fact that they are
six in number. In short, these techniques are used to clean digestion and excretory
system of our body. These systems mean eyes, respiratory system, digestive system
and excretory system. If there is any imbalance in these systems of the body, it leads
to diseases. Yoga recommends six purification processes to keep the equilibrium in.
They are known as Shat kriyas (six purification processes) which are given as under:
1. Kaphalabhati - Purification of frontal lobes and lungs.
2. Trataka - Blinkless gazing.
3. Neti - Nasal cleansing.
4. Dhauti - Cleaning of digestive track and stomach.
5. Nauli - Abdominal massage.
6. Basti - Colon cleaning.
The shatkarmas should always be learned and practiced under the supervision of an
experienced teacher.
Purpose and Significance :
 To maintain balance between tri-dosh Vata, Pitta and Kapha
 Improve chemical functioning of the body and mind.
Balance prana stream in Ida (left nostril) and Pingala Nadi (right nostril). From
that point reviving the course through Sushumna Nadi (both the nostrils).
 To eliminate toxins from our body.
 To purify our body from inside and keep our body healthy.
 Contribute strength to our internal systems like respiratory system, blood
circulation, digestive, and immune system.
These six cleansing processes are excellent practices designed to purify the whole
body, and to get good health.

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A. KAPAL BHATI
Kapal Means Skull and Bhati means
shining. In this practice, the breath is
forcefully exhaled through the nostrils
by firmly contracting the abdominal
muscles after which the inhalation
happens naturally. This is repeated 20
times in quick, rhythmic process. This
Kriya or cleansing process cleanses the
impurity of the Kapal region and makes it
shine with purity, so it is called as Kapal
Bhati.
BENEFITS Figure 1.1 (A)

 This is a great cleanser for the respiratory passage including the sinuses.
 It improves respiratory function and promotes circulation.
 It improves balance.
 It removes acidity and gas related problems.
 It cures sinus, asthma, and hair loss.
PRECAUTIONS
a. Slipped disc patients, and asthma patients should avoid it.
b. It should not be performed during menstruation
B. TRATAKA
It is a still-gazing based technique for eyes. In
this purifying method, you place a light source
like a flame at a manageable distance from
yourself. Then look at the point of the flame
without blinking your eyes until tears start to
flow.
BENEFITS
 It improves the eyesight and tones up the
visual mechanism.
 It also helps in increasing concentration.
 It helps to calm the mind and remove
distractions.
Figure 1.1 (B)
PRECAUTIONS
a. People suffering from epilepsy should not practice trataka on candle.
Kids should avoid practicing trataka.

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C. NETI:
A nasal cleansing procedure which
purifies the nasal passages and prevent
the onset of sinuses. It can be performed
in two ways: either using a neti pot to
purify the passages with salt called Jala
Neti, or using a thread passed through the
nostrils and out from the mouth called
Sutra Neti.
Figure 1.1 (C)
TECHNIQUE OF JALA NETI
 In a feeding cup or a small pot having a nozzle, take tepid water with a little
salt added to it.
 Insert the nozzle in one of the nostrils.
 Bend the head a little sideward and pour water slowly into the nostril.
 Then repeat the same procedure with the other nostril. Thus, the nasal cavity
is cleansed with water.
BENEFITS
a. Jal Neti removes excess mucus and impurities inside the nasal cavity.
b. It reduces inflammatory conditions and builds up resistance to the
atmosphere.
c. Helps in preventing cold and cough.
d. If practiced daily, it can cure headache and migraine.
D. DHAUTI:-*
It is a cleansing process for the
alimentary canal, including mouth,
oesophagus, stomach, intestines
and rectum.
BENEFITS
a. It removes all unwanted contents
from the stomach including excess
secretions of the stomach and
undigested food.
b. It cures the problem of gas, acidity
and indigestion. Figure 1.1 (D)
c. It helps to cure cough and sore throat.

*It must be performed under the careful supervision of a qualified Yoga Expert

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E. NAULI:-
It is cleansing practice of abdominal muscles
to massage and clean stomach and small
intestine. This is one of the most difficult
techniques to master. Nauli can be performed
by Pachima nauli, Madhyama nauli and Vama
nauli.
BENEFITS
 It tones and massages the entire abdominal
area, including muscles, nerves, intestines,
reproductive, urinary and excretory organs.
 It is a training of internal organs such as
stomach, liver, spleen, urinary bladder,
pancreas, gall bladder, and large and small Figure 1.1 (E)
intestine.
 It helps to remove the toxic materials from
the digestive tract.
F. BASTI:-
It is a method for purifying the large intestine
either with or without water.
Benefits
 Basti helps in are coming gastric troubles,
indigestion and purification of the large
intestine absorbs the nutrients and water
from undigested waste. Figure 1.1 (F)

1.2 Introduction to Yogasanas: Meaning, Principles and their Health

Benefits
Yoga is a spiritual discipline dating back to some the 5000 years in the history of Indian
philosophy. It's purpose is mainly to unleash spiritual and mental powers of an
individual. However, in recent times yoga has been extremely popular in context of
fighting stress, anxiety and depression in these times of industrialization and super-
fast lifestyle. While yoga may look like just a couple of body-bending exercises to the
normal eye, a lot goes on under the skin when the limbs are twisted and are left to the
breath consciously.
Yoga is not just a set of asanas that one performs on the mat, but rather a way of
living. With a healthy body and calm mind, one is bound to live a happier and stress-
free life.
ASANAS: MEANING, PROCEDURE, PRECAUTIONS AND THEIR HEALTH
BENEFITS

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Asana means a state of being, in which one can remain steady, calm, quiet and
comfortable, both physically and mentally. According to the Yoga Sutras of Patanjali
"Sthiram sukham asanam" means a position which is comfortable and steady. So, it is
wrong to say that yoga asanas are practiced to improve the practitioner's ability to sit
comfortably in one position for an extended period of time, as it is necessary during
meditation. Nowadays, a particular asana is explained in various ways by different
teachers that make students confused. Therefore, it is necessary for the practitioners
to know why they practice a particular technique. Before we explain the importance
of the particular technique for particular asanas, we should first understand the
importance of asanas from the point of view of physical health.
Human body is made up of various organs and organs are made up of tissues. So, it can
be stated that the health of the human body depends on the health of tissues.
Physiologically speaking, there are three conditions on which the human body remains
healthy. They are -
I. Constant supply of adequate nourishment to the endocrine glands and other
tissues.
II. Effective removal of waste products.
III. Proper functioning of all the nerve connections.
Cultural poses are fully capable of fulfilling these conditions. (I,II) Elements necessary
for the nourishment of tissues are carried to them through blood. This supply of
nourishment depends not only on the quality and quantity of the food, but also on the
power of digestion and absorption of the digestive system. In that way, the circulatory
system and digestive system are interconnected. This system can be kept in a
disciplined manner through cultural poses. The smooth muscles of our digestive track
need a gentle and automatic massage for proper functioning. When these abdominal
muscles become strong and elastic, they can work more effectively. Asanas like
Bhujangasana, Salbhasana, Paschimatanasana, Ardha-matsyendrasana, yoga-mudra
etc., help to keep our digestive function normal by making the abdominal muscles
stronger and more elastic. Asanas keep all the organs in their respective places and
help in proper removal of waste products.
Human health depends not only on the adequate supply of nourishment but also on the
secretions of the endocrine glands. Yogic exercises have been observed to be
outstanding exercises for the functioning of the endocrine glands' functions.
The most important element for nourishment is oxygen. By practicing asanas, we can
keep our respiratory system in a well-organized condition. For proper breathing
activity, the health of lungs and the respiratory muscles should be in a good condition.
Salbhasana helps to keep them more strong and elastic. The practice of anulom-vilom
pranayama helps to improve our lung volume capacity.
The third condition of the healthy body is the healthy functioning of the nerve
connections. Functioning of all the organs and tissues are regulated by the nervous
system.

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Every organ and tissue can perform their proper function mainly because of adequate
nerve connections. Asanas are found to be capable of preserving the health of the
brain and spinal cord. They have beneficial effects on the autonomic as well as the
peripheral nervous system which is spread throughout the body.
Asanas can be categorized into meditative and cultural poses. Cultural poses can be
divided into physical poses and relaxation poses.
Practice of yogic asanas, inattentively, may cause several injuries. Therefore, some
important points to be kept in mind while performing yogic asanas are as follows:
1. Asanas should not be done by only following books, it should be under the
guidance of an experienced teacher.
2. Asanas should not be performed with jerks, but slowly and step by step,
gradually up till the final pose on the condition that counter poses are also
done.
3. The final posture should be held for some time, but not beyond one's capacity.
In case of injuries or illness, the teacher should be consulted and followed.
4. The place should be clean and well ventilated.
5. Always breathe through the nose, unless specific instructions are given to the
contrary.
6. Do not practice beyond your capacity.
7. Concentrate on the effects of the asanas on the mind and the body.
8. Shavasana may be performed at any point of time during asana practice,
especially when feeling physically and mentally tired.
9. After completing shatkarma, asanas should be performed, followed by
pranayamas.
Regarding asanas, there are a few aspects that need to be taken care of, such as the
perfect time, place, duration of an asana and the condition in which the practice
should be done. The aspects that need to be taken care of, are as follows:
Time
Early morning is the best time for practicing asanas. It should be kept in mind that
after taking lunch up to 4 hours, no asanas, mudras or pranayamas should be done.
Place
Practicing yoga asanas in a well-ventilated place or open air place is recommended.
We should avoid artificial air.
Duration of asanas
It depends on the availability of the time. Normally, a healthy man should practice
asanas for 45 minutes every day, and pranayamas for 15 to 20 minutes. If kriyas are to
be performed, 30 minutes can be given for them.
Restricted conditions

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After going through a major surgery, one should be advised not to perform asanas
within 6 months. One can restart the practice under the guidance of the teacher after
6 months or so, when the affected parts and muscles become strong enough to bear
the pressure of the performance.
Limitation for women
Normally women during first 3 months of pregnancy should avoid
all the asanas which create abdominal pressure. During
menstruation cycle, they should also avoid all the asanas.
TYPES OF ASANAS
Various categories of asanas are: -

Straight Leg Raise Figure 1.2

Figure 1.2
Halasana Step-1

Halasana Step-2 Figure 1.2

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Halasana Step-3
Figure 1.2

Halasana Step-4 Figure 1.2

 Supine Line Asanas - These prepare you to proceed further in yoga and bring
consistency in the development of physical and mental pliability. Examples of
such Asanas are Sarvangasana, Ardha Halasana, Chakrasana &
Pawanmuktasasna.
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 Prone Line Asanas -These bring physical and mental, sharpness and alertness.
The postures are the opposite of forward bends as are the effects. In prone line
asana, the posterior spine is extended, bringing constituency and mental
peace. Such Asanas are Bhujangasana, Salbhasana, Dhanurasana & Naukasana.

Asanas in Prone Line Figure 1.2

Bhujangasana Step-1 Figure 1.2

Bhujangasana Step-2 Figure 1.2

 Sitting Asanas- Sitting upright in supine extending positions, and sadaka help
prepare physically and mentally for pranayama. Some of them are Padmasana,
Supta Vajrasana, Paschimottanasana, Ardh-matsyendrasana & Yogamudra.

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padahastasana step-1
Figure 1.2

Figure 1.2
padahastasana step-2

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padahastasana step-3 Figure 1.2

 Standing Asanas - Beginners should start with these as they bring elasticity in
the joints and muscles, in addition to building up stamina and physical ability.
These constitute the most basic of trainings in the early stage of yoga practice.
Some basic standing poses are utkatasana Tadasana, Trikonaasana,
Hanumanasana, Gyan Mudra.

Figure 1.2
Gomukhasana

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Gyan Mudra
Figure 1.2

Gomukhasana Figure 1.2

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Jalandhar Bandhas Step-2 Figure 1.2

NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH ASANAS WILL BE DESCRIBED IN

PRACTICAL AND DEMONSTRATION CHAPTER.

1.3 INTRODUCTION OF PRANAYAMA AND DHYANA AND THEIR HEALTH

BENEFITS
PRANAYAMA MEANING, PROCEDURE, PRECAUTIONS AND BENEFITS
Pranayama forms an important component of yogic practice. Pranayama is a science
which helps to regularize vital energies through the regulation of breathing. The main
purpose of pranayama is to gain control over the autonomous nervous system and
mental functions.
Pranayama practice involves slow deep inhalation (Puraka), holding breath
(Kumbhaka) and near complete exhalation (Rechaka).
The flow of Prana or vital energy to all the vital parts of the body is regulated by these
breath-regulating practices. Regular practice of pranayama can modulate the
sensitivity of chemo-receptors and can also make the mind calm and quiet.
These are the pranayama mentioned in the Hatha Yoga Texts.
(a) Anulom- vilom
(b) Suryabhedana,
(c) Ujjayi,
(d) Bharmari,

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(c) Sheetkari,
(d) Sheetali,
Nadishodhan or Anulom-vilom, Suryabhedan, Ujjayi, Sheetli, Bhramari, Pranayama
are important pranayamas to be practiced.
Before doing the above pranayamas, one must follow the essentials for practicing
them as stated below:
1. External environment :- Any place that is well- ventilated and free from
noise, insects and flies should be preferred to practice pranayamas.
2. Right season to begin the practice of Pranayama :- One should start to
practice Pranayama in spring season i.e. March-April and autumn season i.e.
Sept- Oct. One who is already in practice should continue its practice.
3. Right time :- Morning is the best suited time to practice Pranayamas.
4. Seat or Asana: - The seat should be soft, thick and comfortable.
5. Asana :- Asanas such as Padamasana, Siddhasana, Vajrasana and Sukhasana are
considered the most suitable postures for the practice of pranayama.
NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH PRANAYAMA WILL BE DESCRIBED IN
PRACTICAL AND DEMONSTRATION CHAPTER.

1.3 ( MEDITATION) DHYANA AND THEIR HEALTH BENEFITS

MEDITATION
Meditation (Dhyan) is a state of pure consciousness, which transcends the inner and
outer senses. Meditation can be an effective form of stress reduction and has the
potential to improve quality of life and decrease health care costs. Meditation
involves achieving a state of "thoughtless awareness" in which the excessive stress
producing activity of the mind is neutralized without reducing alertness and
effectiveness. Authentic meditation enables one to focus on the present moment
rather than dwell on the unchangeable past or undetermined future.
Meditation is the art of focusing 100% of your attention in one area. The practice
comes with a myriad of well- publicized health benefits including increased
concentration, decreased anxiety, and a general feeling of happiness. Although a
great number of people try meditation at some point in their lives, a small percentage
actually stick with it for the long-term. This is unfortunate, and a possible reason is
that many beginners do not begin with a mindset needed to make the practice
sustainable. Meditation is an absolutely wonderful practice, but can be very difficult
in the beginning.
Types of Meditation (Dhyan)
Mindfulness Meditation: The most well-known type of meditation, mindfulness
meditation, is about being aware of the sounds and activities happening around you.
It's almost a flow-like type of meditation, because you just let your mind be fluid and

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flow from one thought to the next, not really focusing on one particular thing. For
instance, if you live in a noisy city, you don't have to block out the outside sirens and
screaming children, you let your mind be aware of the sounds without becoming too
focused.
Spiritual Meditation: This type of meditation is for those who regularly participate in
prayer, as it's based on communicating with God. Just like the other styles, you must
be calm and quiet and then begin to focus on a question or problem you might have.
This style of meditation can not only be relaxing, but rewarding as well.
Focused Meditation: If the idea of clearing your mind of all thoughts stresses you out,
focused meditation is great because you can focus on a sound, object, mantra, or
thought. The key here is to just focus on one of these things and stay committed to
that one thought or object. This is when relaxation music comes in handy. Even though
you're essentially using your mind, you'll be amazed at how rejuvenated you feel
afterwards. In our day to day lives, our minds really are in 10 different places at once!
Movement Meditation: Movement meditation may seem intimidating, but if you're by
yourself and you really get into it, it can be extremely uplifting and relaxing at the
same time. Sitting with your eyes closed, simply focus on your breath and try out
different gentle, repetitive flowing movements. Rather than focus on a sound,
object, or thought, just turn your attention to your movement. A slow left and right
swaying motion can be therapeutic, or you could try moving your entire upper body in
a slow circular motion.
Mantra Meditation: Mantras are words that are chanted loudly during meditation. It
may seems odd to make loud noises during a meditation session, but it's actually the
sounds that becomes the object being focused on. In yoga, the mantra Om is regularly
used since it delivers a deep vibration that makes it easy for the mind to concentrate
on that particular sound.
Benefits of Meditation (Dhyan)
 A feeling of tranquility and freedom in daily life.
 Reduction in psychological disorders like anxiety, tiredness and depression etc.
 Relief from various pains, such as headache, joint pains etc.
 Highly beneficial in insomnia.
 Increase in patience, and affection and sympathy for others.
 Growth in devotion and belief in the Supreme Being.
 A stronger urge and aptitude for service and cooperation in social life.

1.4 Identify career opportunities in Yoga

 To accredit the students to become competent and committed professionals
willing to perform as yoga instructor, yoga teacher, yoga therapist, resource
officer in yoga, yoga instructor and naturopathy doctor

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 To accredit the students to have good health, to practice mental hygiene, to

possess emotional stability, to integrate moral values, to attain higher level of
consciousness
 To acquaint students with the theory and practical knowledge of yogasana,
Bandhas, Mudras and Pranayama.
 To enable students to prepare the yoga programme, yoga demonstrator etc.

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QUESTIONS
Unit-1
Topic 1.1
Q.1 What is the meaning of shatkarma?
Q.2 What is the purpose and significance of shatkarma?
Q.3 Write the benefits of kaphal bhati?
Q.4 What are precautions for trataka?
Q.5 What are the technique of jalaneti?
Q.6 What are the benefits of practicing jalaneti?
Q.7 What are the benefits of dhauti?
Q.8 What are the precautions of kapalbhati?
Q.9 What is nauli?
Q.10 What are the benefits of practicing nauli?
Q.11 Define basti?
Q.12 What are the benefits of basti?
Q.13 How to perform trataka?
TOPIC- 1.2
Q.1 Define yoga asana and explain its principles?
Q.2 Explain the health benefits of yoga asanas?
Q.3 What is the meaning of asana ?
Q.4 Write restricted conditions of asanas?
Q.5 What are the limitations for women in asana?
Q.6 Explain procedure of asanas?
Q.7 What are precautions of asanas?
Q.8 Write in detail the correct time, place and duration of asana?
Q.9 Describe various categories of asanas?
Q.10 Write the correct season to begin the practice of prayanama?

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TOPIC- 1.3
Q.1 What is meditation?
Q.2 Explain pranayama?
Q.3 Write the procedure of pranayama?
Q.4 What are the precautions for pranayama?
Q.5 What are benefits of pranayama?
Q.6 Explain mindfulness meditation?
Q.7 Write about spiritual meditation?
Q.8 What is mantra meditation?
Q.9 What are benefits of meditation?

TOPIC -1.4
Q.1 What are the career opportunities in yoga?

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Unit-2
Introduction to Yoga Text- II

2.1 Concept of Aahara (Diet) according to Yogic Text

An individual can't exist without air, water and food. Food is fundamental need for
everybody to live. Nutrition is essential for sound life. A balanced and nutritious diet
routine is important from the onset of life for development and advancement. With
regard to younger students, it expects more significance as earlier stages, like youth
and puberty are the phases of development and improvement; the requirement of
nutrition during these phases of development is definitely more. Balanced and
nutritious eating regimen is a fundamental requirement for keeping one healthy.
Balanced Diet:- A balanced diet is the one which contains all the elements of food
that are needed to keep one healthy. A balanced diet can be divided into two parts:
the macronutrients and micronutrients.
Macronutrients:- Macronutrients cover principally three components namely
carbohydrates, fats and proteins. Carbohydrates and fat provide energy and heat.
Proteins are crucial for building of tissues, maintenance of the cellular integrity and
functioning of the cells.
Micronutrients: The micronutrients comprise of vitamins and minerals. They
maintain tissues and regulate functions of the body. They also enhance the utilization
of carbohydrates, proteins and fats by the body.
Therefore, school children require nutrients in large quantities for maintenance as
well as for further growth.

Concept of Aahara
Shrimadbhagvadgita classifies three types of Yogic Diet
The ancient yogis has characterized Aahara into three qualities namely, Sattvic,
Rajsic and Tamasic. Each individual has three distinct qualities which are
transcendent and decide the nature and likings of an individual. Yogic system
categorizes Aahara(diet) into three groups:
Sattvic diet:
Diet that relates to expansion of lifespan, mental essence, quality, wellbeing and

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charm, that are tasty, Unctuous, stable, and fulfilling to the heart are the
nourishments that are favored by sattvic."
Sattvic diet is also mentioned as Yogic diet. It is considered as condition in which food
occurs naturally and liberated from any added substances or preservatives. Sattvic
diet ought to be expended in its normal structure as could be expected under the
circumstances, for example raw, steamed or lightly cooked. Sattvic diet contains
Whole grains (carbohydrates), pulses, nuts and seeds (proteins), fresh leafy foods
(nutrients and minerals), herbs, natural sweetners, for example, honey (in small
quantities) etc.
Rajasic diet:
"Bitter, sour, salty, excessively hot, pungent, dry, and burning are the foods favored by
rajsic, causing discomfort, depression and illness."
Rajasic things of food ought to be abstained in a yogic eating diet; they include:
Caffeinated beverages, for example, tea and coffee, Over processed artificial
added substances in food. Hot chilli or anything that can aggravate the mucous
membranes, garlic, onion, mushrooms etc.
Tamasic diet:
Not completely cooked, flavorless, smelly, extra food by others, not fit as a
contribution to health is known as tamasic."
Tamasic diet contains food items which are substantial and cause exhaustion or
laziness in a person. Such nourishment is best avoided by individuals experiencing
chronic depression. Tamasic diet includes food items like: Red meat, alcohol, spoiled
food, overripe or unripe organic products, burnt food, overly processed food sources,
fermented food.
Basis of yogic Diet
Various yogic scriptures identify food items to be as
Pathya (wholesome) and Apathya (unwholesome)
food and forms basis of Yogic diet. They are
discussed below:
Apathya/ Un-Wholesome food: Figure 2.1 (a)
The foods which are restricted (for the yogi) are: those which
are, sour, bitter, salty, heating, green vegetables (other than
those ordained), oil, sesame and mustard, alcohol, fish, flesh
foods, curds, buttermilk, oil cakes and garlic.
Undesirable eating routine ought not be taken, what is
warmed subsequent to getting cold, which is dry (without
common oil), which is too much salty or acidic, has too much
(blended) vegetables.
Figure 2.1 (b)
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Pathya/Wholesome food:
The most helpful food for the yogi are: acceptable
grains, wheat, rice, grain, milk, ghee, sugar sweets
(solidified sugar), dry ginger, natural product (types
of cucumber), five vegetables and such pulses, and
pure water. Figure 2.1 (c)
The yogi should take nourishing and sweet food mixed with, milk and ghee; it ought to
sustain the dhatus (basic body constituents) and be satisfying and suitable.
Yogic scriptures firmly discourage habit of Over-eating and inspiring moderation of
diet .
The Indian philosophy says that too much (surplus) of anything is worthless; Yogic
literature strongly suggests diet must be taken with some limitation and
overeating should be kept away at all cost. Likewise, Higher Yogic practices, for
example, meditation and pranayama are done while sitting for extended periods
for which light and adequate quantity of any food is relevant.
There is no yoga for an individual who eats plenty or who eats nothing for one who
is always ready to sleep excessive or one who rises throughout. Yoga gets
insignificant results with over-eating, over-effort, public contact, and irregular
state of mind. One should fill half the stomach with food, one quarter with Water
and the fourth quarter should be saved for the expansion of the air.
Plan of Yogic diet
 It is said that the Yoga (pranayama) must not be performed soon after the
dinners, nor when one is tremendously eager to eat; before starting the
training, some amount of milk and butter must be taken.
Effect of Mitahara (Yogic diet)
 In the yogic eating schedule, it is a practice to start the day with a glass of
warm water mixed with lemon . This cleanes the body and helps it to get rid of
harmful toxins. By the method of standard detoxification, organs in the body
can work well, and leads to obtain a body without ailments and diseases.
 The satvik diet keeps one genuinely fit, yet in addition intellectually graceful.
It is an eating habit which adjusts the body, mind and soul, subsequently
bringing energy in life of a person.
 The yogic diet believes in eating in tandem, therefore the yogic diet perhaps is
the most ideal way to lose fat, and it helps to strengthen your body's immunity
power alltogether. Hence, the eating plan alongside a couple of moments of
yoga, pranayama or some physical action will get you far from a wide range of
life style ailments like circulatory strain, diabetes etc.

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 Sattvic diet includes green leafy vegetables, fruits and sprouts etc.
Accordingly, it doesn't take a lot of hard work for the stomach related system
to process the food; the final result of which is proper bowel movement, clean
skin, etc.
 Sattvic nourishment includes ghee, coconut oil, sprouted seeds etc. These
make the food tasty. In addition, the good fats in the diet help in keeping your
mind, healthy and memory, sharp.

2.2 Significance of Hath Yoga practices in Health promotion

Hatha Yoga is a energetic and life changing practice of postures (asanas), breath
(pranayama), gestures (mudras), locks (bandhas), meditation sounds
(nadausandhana), and cleansing process (Shat kriyas) for enhance the physiological
functions of the body so as to prepare it for achieving mental balance and realizing
spiritual goals.
The word 'Hatha' is made up of two words 'Ha' and 'Tha' .In which 'Ha' means prana
shakti ,the most important force, and tha means the shakti of the mind (mental
force). Both life force 'Ha' and the mental force 'Tha' are the fundamental creators. In
this whole universe including the finest of atom or the largest of star are constituted
of these two force or energies. Therefore hatha yoga means union of the pranic force
& mental force.
Significance:
1. Improves Respiratory System: Hatha Yogasana helps to improve functioning of
respiratory system and increase the vital capacity of the practioner.
2. Improves Cardiovascular Fitness: Hatha Yoga improves cardiovascular wellness
and fitness. Regular practice of yogasana helps to normalize the blood
pressure. The regular practice of Hatha Yoga postures are effective in
controlling the diseases related to heart.
3. Improves Digestive System: The digestive fire or agni is stimulated. This
increases the appetite and balances the metabolism. Asanas stretch the body
and massage the abdominal muscles. This causes food to move efficiently along
the digestive tract. Bowel movement is regulated and constipatio relieved.
4. Clear and Shiny Skin: The Shat-kriya practices deeply purify the body and
mind and prepare for further practice. Additionally, the postures work as
detoxifying agents at some levels eliminating toxins, resulting in increase
awareness, inner glow and lustrous skin.
5. Flexibility of the Joints: The Hatha Yoga effectively works on the different
joints of the body helping them get their full range of motion. Asana helps to
tone up the muscles and enhances flexibility of the body.

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6. Improvement in Nervous System: The Hatha Yoga practice helps to improve
nervous system and maintains homeostasis (stability) in the body. The
parasympathetic nervous system of human body regulates the bloods pressure
and heart rate well when one practice yogasanas regularly.
7. Regulate the functioning of Endocrine Glands: In our body several glands are
situated at various places, these glands secrete specific hormones which
perform specific function. Malfunctioning of these glands may cause disorders.
Pranayama rejuvenates pituitary and pineal glands especially.
8. Regulates extra oxygen and burns fat: Hatha Yoga assist in weight regulations
as extra oxygen burns fat more efficiently. If one is under weight, extra oxygen
feeds starving tissues and glands.
9. Prepare the mind for meditation mudras prepare the mind for meditation and
encourage withdrawal of senses(Pratyahara) and also make the mind focused.
10. Overall wellbeing of whole body: Bandha destroy old age and death.
Jalandhar Bandh regulates the functioning of thyroid and para thyroid glands.
It destroys throat ailments like excess mucous in throat, stuttering, tonsillitis
etc. One may feel pressure or uneasness in heart, brain and ear if Jalandhar
Bandha is not applied during the practice of pranayam.

2.3 Concept of mental health well-being according to patanjali Yoga

Mental Health:- Mental health is an important component of overall health and well
being. It can be defined as state of psychological and emotional well being in which an
individual is able to use learning abilities, can function constructively and fruitfully in
society and can meet with the ordinary demands of everyday life.
Yoga is known to play remarkable role in the improvement of mental health as well as
in the treatment and prevention of mental (psychological) health related problems.
Patanjali yoga sutras start with the idea of 'cittavrti nirodha' enlighting the
importance of controlling the mind.
Patanjali yoga sutras highlight the capability of yoga to maintain mental health. It
concentrats on the promotive, preventive, and curative aspects of the Patanjali Yoga
Sutras in its syllabus for the promotion and development of the mental health and
healthy personality to maintain peace.
The yoga sutras allows practical philosophy and an applied science of life with all the
necessary related processes, tools and techniques. Yoga therapy in sutras offer sound
procedure for a harmonious life and also sound principles for higher, spiritual,
transcendental life.
There is a wonderful functioning connection between the ultimate goal, and the ways
and means prescribed to attain it. Man is lost in pursuit of wealth, comfort and
technology at the cost of his peace of mind and health.

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Causes of faulty mental health according to Patanjali Yoga Sutras:

Maharshi Patañjali defines yoga as 'yogah cittavrti nirodhah'. He described various
thereaputical aspects in his yoga sutras. We can begin with these concepts for
promotive curative, and preventive aspects in relation to mental wellbeing. Patañjali
explains about the disturbance of the mind and the development of disease (vyadhi),
their symptoms and process to overcome them.
[I Chapter, 30th Sutra] says Patanjali.
Disease: Mental laziness, doubt, lack of enthusiasm, lethargy, craving for sense-
pleasure, false perception, despair caused by failure to concentrate and unsteadiness
in concentration
Effects on Cittavikshepa
Maharshi Patanjali precisely explains the effects of the obstacles on the mental health
as pain, (Dukha), depression (Daurmanasya), trembling of the body (Angamejayatva)
and, irregular breathing (Shvasprashvasa) are the major symptoms of mental
distraction (Cittavikshepa.)

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[I Chapter, 31st Sutra]
Developing positive attitudes and feelings for Cittaprasadana
Further Maharshi Patanjali suggests a person to inculcate the qualities to achieve a
blissful state of mind called Cittaprasadana,
By cultivating the right attitude towards different kind of people:
Friendliness (maîtri),toward the happy (Sukha), compassion (Karuna) for the unhappy
(Dukha), delight (Mudita) in the virtuous (Punya) and indifference (Upeksha) toward
the immoral (Apunya) respectively. Then the mindfull-stuff achieve the Citta
prasadana (Blissful and peace of mind).
Steps for promoting mental modification of health
Yoga practice is being promoted for a high potential for prevention of illness and
promotion of health.
Kriya Yoga
Kriya"is defined as: practical action,
practice, and skill. According to
Patanjali, Kriya Yoga is classified into
three parts: tapas, swadhyaya, and
Ishwarapranidhana. It involves the acts
of self purification, self observation and
self awareness.
Tapas literally means 'to generate heat
or energy'. So it means, conservation of
heat and energy. In the sense of
awakening or stimulating the whole body
of our being to higher consciousness. It
helps to discipline the mind. It enables
the individual to control the urge for
materialistic and physical pleasures and
thus helps in the attainment of goal. Figure 2.3

"Swadhyaya means 'self-study.' This is usually interpreted as the study of the

scriptures which deals with the nature of the true Self (spirit) and its realization.
Continuous self analysis leads towards awareness of entire structure of one's
personality involving physical, mental, emotional and spiritual aspects.
"Ishwarapranidhana means the offering of one's life to God. It is an important tool to
develop the sense of surrendering the ego to the Supreme Being in humility, it is
thought that the character of the divine can be attained. Ishwarapranidhana also
signifies placing or combining the consciousness completely in inner awareness.

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Patanjali Ashtanga Yoga:

Ashtanaga Yoga is a mode of Yoga which
consist of Eight Limbs or Steps i.e.
Yama, Niyama, Asana, Pranayama,
Pratyahar, Dharna, Dhyana and Samadhi
have been found to control the mental
modification thereby helping in
attaining good health.

Figure 2.4
2.4 Yogic practice of Patanjali yoga:
Bahiranga and Antranga Yoga
Ashtanga Yoga of Patanjali consists of
eight limbs. The first five limbs-Yama,
Niyam, Asana, Pranayam and Pratyahara
constitute Bahiranga Yoga and the
remaining limbs i.e. Dharna, Dhyana and
Samadhi constitute to form as Antaranga
Yoga. It provides sound technique to
attain holistic healthy physical mental,
social and spiritual. The Ashtanga Yoga
promotes healthy living in following
ways.
Bahiranga Yoga
Yamas (self-restraints): The yamas are
Figure 2.5
guidelines for how to interact with the
outside world at a social level. The five yamas are: Ahimsa (non-violence), Satya
(truthfulness), Asteya (non- stealing), Brahmacharya (abstinence), Aparigraha (non-
hoarding). The practicing of Yama will help in developing peace and harmony in the
society.
Niyamas (observances): The niyamas represent guidelines for self-discipline.
According to Patanjali shoucha (cleanliness), santosha (contentment), tapas
(austerity), swadhyaya (the study of the scriptures and self-study), and Ishwara
pranidhana (surrender to God) are five Niyamas which provides a sense of discipline in
person life.
Asana (posture): Asana according to Patanjali, is the sitting posture which should be
steady and comfortable so the yogi can sit and meditate for long periods of time.

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Pranayama (breath control): Pranayama, which literally means stretching or
expansion of prana, the vital life force, involves breath control and helps train and
prepare the mind for dharana (concentration).
Pratyahara (sense withdrawal): Through pratyahara one gains the ability to
withdraw the senses from their objects thus achieving perfect control over the
senses. The pratyahara thus helps in mental and spiritual health of an individual.
Antaranga Yoga
Dharana (concentration/focus): Dharana involves focusing the mind on a single
object of concentration for long periods of time. Thus it is beneficial for psychological
and spiritual growth.
Dhyana (meditation): When there is an uninterrupted flow of the mind towards the
object of focus, the yogi enters the state of meditation. The practice of Dhyana
promotes towards good health, happiness and harmony in life.
Samadhi (total absorption): Finally when even the self-awareness of the mind
disappears, and only the object of meditation shines through, it is called the state of
samadhi. This leads to enlighten the state of self realization.

2.5 Concept of healthy living in Bhagawat Gita

The Bhagavada Gita is a yogic scripture, the description of which is found in the
Bhishma Parva of Mahabharata. It includes the knowledge of Indian religion and
philosophy. Those who cannot read Vedas, Upanishads. texts, they can get full benefit
by reading Gita. The Gita is a book that affects various aspects of life. In difficult
times of life, Gita guides a person. The Gita has received worldwide acceptance.
The Bhagawat Gita is a Sanskrit text derived from the Mahabharata epic. The
Bhagawatgita includes eighteen chapters. The content is in the form of a discussion
between Krishna and Arjuna that happened in the middle of war zone of Kurukshetra.
Reacting to Arjuna's confusion and puzzle, Krishna explains to Arjuna his duties as a
fighter and comments different Yogic and Vedantic philosophies with examples.
During this discussion, Krishna declares his identity as the Supreme almighty (God in
itself), blesses Arjuna with a glance of his divine universal form, "Vishvarupa". The
Bhagawatgita is admired/considered as sacred by ancient Indian traditions. It is
commonly known as The Gita.
The following three types of Yoga in particular have been highlight in the
Bhagwatgita:
 Bhakti Yoga (Yoga for Devotion) is summarized as a mode of worship, which
involves of continuous and loving remembrance of God.
 Karma Yoga(Yoga for Selfless Action), works are done without attachment to
the results. It is highlighted by many as the ideal path for Self-realization.

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 Jnana Yoga (Yoga of Self transcending Knowledge) is a path to achieve the true
knowledge about the self.
Healthy living in Bhagawat Gita
It has been translated into 75 languages of the world. In present times, man is getting
trapped in confusion, lies, superstitions and materialism. In the race for industrial
progress, a person is becoming distant from his own reality. It has a direct impact on
his health. An unhealthy person cannot live life to its full potential.
To understand the concept of healthy life according to the Bhagavada Gita, some
important facts are indicated, if a person follows them he can lead a healthy life.

YOGA MEANS EQUANIMITY:

Bhagavad Gita says "Samatvam Yoga Uchate"
Practice of equanimity of mind for any circumstance without any hatred or greed.
Treating all pain or pleasure in same way with love. This type of practice helps one to
keep mind constantly tranquil. When mind is peaceful, body functions properly. When
equanimity is practiced, fear of disease or fear of death will be thrown away from
mind, main causes of disease like jealousy, hatred, anger, will disappear
automatically and mind gets quiet. Hence practice of Yoga helps to cure and prevent
any disease and keeps you healthy.
YOGA IS SKILL IN ACTION:
Yogah Karmasu Kausalam: Gita 2.50: Yoga is skill in action. The skill is in maintaining
relaxation and awareness in action. Relaxed action is the process. Regular planning in
action is an outcome. Thus yoga is skill in action and ability to stay mastery over the
mind. "Yoga is art and science of Healthy Living"
At the point when you practice calmness in mind and are able to concentrate on one
thing, you can understand something and takes decisions with its right knowledge at
ideal time. Whatever work you do will be fruitful when you do with dedication and
commitment. This helps one to live purposefully in every movement of life. This also
helps in taking positive decision and positive thinking, moderate eating and sleeping,
working sincerely for right goal.
DEDICATING THE DIVINE QUALITIES
The goal of life is to free from destructive human race, one must live with humanity
and cultivate divine qualities. These qualities help one to focus lead glory of the self
at the same time to dedicate one's achievements towards the divine. It specifies
divine qualities as follows:
Fearlessness, purification of one's existence, cultivation of spiritual knowledge,
charity, self-control, performance of sacrifice, study of the Vedas, austerity and
simplicity; non-violence, truthfulness, freedom from anger; tranquility, gentleness,

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steady determination; forgiveness, cleanliness, freedom from envy.
BALANCE IN CONSCIOUSNESS
Eating healthy and right food in minimal quantity can lead to complete positive and
good life. He who is mild in his habits of eating, working, sleeping, and fun activities
can reduce all material pains by practicing the yoga.

2.6 Importance of Subjective experience in daily Yoga Practice

Yoga in daily life is a means of regular practice comprising of development in the
various areas proceeds simultaneously of physical, mental, social and spiritual
health. When the body is physically fit, the mind is tranquil, focused and stress is
under control. When you are healthy and wealthy, you are in touch with your inner
self, with others and your surroundings on a much deeper level, which adds to your
spiritual health and well being.
Various processes taking place during the achievement can be studied under the goals
of "Experience in Daily Life Practices" are:
 Physical Health"  Mental Health"
 Social Health"  Spiritual Health"
Physical Health
The health of the body is of fundamental importance in life. To preserve and restore
health there are Asanas, Pranayama and relaxation techniques. Physical development
affects whole life. It is the basis of all developments. All other developments depend
upon it. Physical development relates to structure of the body, height, weight ratio of
the body, anatomical and physiological development of all internal and external
organs, nervous system, various physiological and general conditions of health. An
even greater factor in the maintenance of good health is the food. What we eat
effects both our body and mind, our habits and qualities. In short, the food we eat has
an effect upon our whole body. Food is the source of our physical energy and vitality.
Mental Health
Mental health is an important component of overall health and well being. It can be
defined as state of psychological and emotional well being in which an individual is
able to use learning abilities, can function practically and fruitfully in society and it
can meet with the ordinary demands of everyday life. In general, we go through the
life by the mind and senses, rather than having these under our control. Negative
thoughts and fears create an imbalance in our nervous system and through this our
physical function. This is the cause of many illnesses and sorrows. Clarity of thought,
inner freedom, contentment and self-confidence are the basis for mental wellbeing.
That is the reason we strive to overcome our negative qualities and thoughts and
intend to create positive thoughts and behaviour.

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Social Health
Social health is simply to be happy within and to be able to make others happy. It
intends to nurture authentic contact and communication with other people, to accept
the responsibility within society and to work for the community. Social health is also
the capacity to relax and experience life with all its beauty. Social development
indicates to the development of the attitude and behavior in relations to conduct
towards others. It is the outcome of the process of socialization by which mental
attitudes and behavior of child are brought into harmony with others.
One of the developing issues which may lead even to committing crimes. It is a clear
sign of social illness. Group processes like cooperation, competition, friendship,
sympathy and communication are important for social development. The experience
of yoga in daily life can assist in overcoming this illness and grant people a new,
positive aim and purpose in everyday life. The importance of keeping good, positive
company has a great influence upon our mind, as such friendship shape and forms our
personality and character. To practice yoga intends to be active in the most positive
sense and to work for the welfare of all of humanity.
Spiritual Health
The fundamental principle of spiritual life and the highest precept of humanity are:
AHIMSA - PARAMO- DHARMA This principle teaches us non-violence, in thoughts,
words, feelings and actions. Prayer, meditation, mantra, positive thinking and
tolerance, leads to spiritual health and wellbeing. Humans ought to be protectors, not
be destroyers. Qualities that really make us human are the capacity to give,
understand and forgive. To secure life and respect the individuality and autonomy of
all types of life is a primary practice of the yoga teachings. By following these
principles prominent resilience, understanding, common love, help and compassion
develops - not only between individuals, but between all humans, nations, races, and
religious faiths. Spiritual urge is related to the search of happiness and terminations
of misery.

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QUESTIONS
UNIT- 2
TOPIC -2.1
Q.1 What is the concept of ahara?
Q.2 What is balanced diet?
Q.3 What are the macro nutrients?
Q.4 What are the micro nutrients?
Q.5 What is sattvic diet?
Q.6 Explain rajasic diet?
Q.7 Explain tamasic diet?
Q.8 Explain apathya /un-wholesome food?
Q.9 What is pathya/wholesome food?
Q.10 Explain effect of mitahara?

TOPIC-2.2
Q.1 Describe the significance of hath yoga practices in health problems?

TOPIC-2.3
Q.1 Describe the concept of mental well being according to Patanjali yoga?
Q.2 Explain the causes of faulty mental health according to Patanjali yoga sutras?
Q.3 Describe the effects of cittavikshepa?
Q.4 What are the steps for promoting mental modifications of health?
Q.5 According to Patanjali, what is asthang yoga?

Topic-2.4
Q.1 Explain all parts of bahiranga yoga?
Q.2 Describe all parts of ashtang yoga?

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TOPIC-2.5
Q.1 Explain concept of healthy living described in bhagwat gita?
Q.2 Explain the following types of yoga :
a) Bhakti yoga
b) Karma yoga
c) Janana yoga
Q.3 Explain the following:
a) Yoga means equanimity?
b How yoga is a skill action? Describe?
c) How yoga dedicate the divine qualities?

TOPIC-2.6
Q. Explain the following:
a) Physical health
b) Mental health
c) Social health
d) Spiritual health

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Unit-3
Yoga for Health Promotion

3.1 Introduction to first aid and CPR

During medical emergency and accidents, first aid is the first and immediate help
given to a sick or injured person, which may include cardiopulmonary resuscitation
(CPR) while waiting for an ambulance/ medical help. First aid can be performed by
someone with basic medical training or, even untrained person.
Everyone should learn CPR properly, and also know how to use an automated external
defibrillator (AED). AED is a machine that is used for electric shock in case of cardiac
arrest (stopping of heart beat). The AED is usually available at public places/
commercial set-ups like malls, cinema halls and airports etc.
The primary aim of first aid is to minimize pain, prevent death or serious injury from
worsening. The key objectives of first aid are as follows:
1. The primary objective of first aid is to minimize the pain and save lives. First
aid done correctly should help reduce the patient's pain and stabilise the
patient.
2. First aid also includes addressing the external factors, such as moving a
patient away from any cause of harm or site of accident, away from fire as
smoke may cause further choking, and applying first aid techniques to prevent
worsening of the condition.
3. It would also include to accelerate the recovery from the illness or injury, and
in some cases might involve completing a treatment, such as applying adhesive
bandage to a small wound or supporting a broken arm or leg.
It is important to note that first aid cannot be compared with the care what a trained
medical professional provides. First aid involves making common sense decisions in
the best interest of an injured person in an emergency situation.
Following (ABCD) points may be noted in the patient during such emergency :
1. Airways : Airways are clear ?
2. Beathing : Respiration is adequately maintained ?
3. Circulation : Any possibility of internal bleeding ?
4. Disability : Difficulty in body functions or, activity limitations ?
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In such scenario, the following points should be kept in mind and appropriate actions
taken accordingly for the benefit of the patient :
1. Is the environment safe for the person?
2. Is the person conscious or unconscious?
3. If the person appears unconscious, tap and talk, shake his/her shoulder and
ask loudly (shout) , "Are you okay?"
4. Call your local emergency helpline number.
5. Look and listen : See the movements of chest, and try to listen breathing sound
6. Try to feel pulse at neck (carotid artery, one side, not more than 10 seconds)
7. Begin CPR.
8. If an AED is available, deliver one shock as instructed, then begin CPR.
CPR
Cardiopulmonary resuscitation (CPR) is a life saving procedure. It's very useful where
someone's breathing and/or heartbeat has stopped. Nowadays it is expected that
everyone should learn CPR. This may save someone's life during emergency.
There can be two situations regarding CPR :
1. If you're not trained and not confident about CPR, then provide hands-only
CPR. That means chest compressions of 100 times in a minute until medical
helps arrive.
2. If you're well-trained, start CPR with 30 chest compressions followed by two
rescue breaths (mouth to mouth resuscitation; mask may be used to prevent
transmission of infection).
CPR can keep oxygenated blood flowing to the brain and other vital organs until more
definitive medical treatment restores a normal heart activity.
When the heart stops, the lack of oxygenated blood supply can cause brain damage in
a few minutes only. A person may die within 5 to 10 minutes.
CPR : Compression only (hands-only); C-A-B
For adults with cardiac arrest, compression-only (hands-only) CPR involves chest
compressions without ventilation support. It is recommended as the method of choice
for the untrained person (helper) as it is easier to perform.
The recommended order of interventions is chest compressions, airway, breathing
(CAB) in most situations, with a compression rate of at least 100 per minute in all
groups. Recommended compression depth in adults and children is about 5 cm (2
inches) and in infants it is 4 centimetres.
In adults, rescuers should use two hands for the chest compressions, whereas in small
children one hand should be used and two fingers (index and middle fingers) should
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be used in babies (infants).
Compression-only CPR is not as good for children who are more likely to have cardiac
arrest from respiratory causes. Both, children and adults, should receive about 100
chest compressions per minute.
ABC vs CAB
The order of CPR interventions in new-born babies : airway, breathing, chest
compressions (ABC) whereas in adults and children : chest compressions, airway,
breathing (CAB).
CPR : Compressions with rescue breaths
Please note this should be tried only if you are well trained in CPR.
Mouth-to-mouth resuscitation
A universal compression to ventilation ratio of 30:2 is recommended for adults, it
means 30 times chest compression followed by 2 rescue breaths, then repeat the
same cycle again and again till the medical help arrives.
With children, if at least 2 trained rescuers are present a ratio of 15:2 can be
maintained. Rescue breaths for children and especially for babies should be relatively
gentle.
CPR : Method : C-A-B
Compressions
1. Put the person on his/her back on a firm surface.
2. Kneel next to the person's neck and shoulders.
3. Place the heel of one hand over the centre of the person's chest, between the
nipples. Place your other hand on top of the first hand. Keep your elbows
straight and position your shoulders directly above your hands.
4. Use your upper body weight as you push straight down on the chest at least 2
inches (approximately 5 cm). Push hard at a rate of 100 compressions a minute.
5. If you haven't been trained in CPR, continue chest compressions until there are
signs of movement or until emergency medical help arrives. If you have been
trained in CPR, go on to next step, opening the airway and rescue breathing.

Figure 3.1 (A)

CPR method, compression (Source: Wikipedia)

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Airway
If you're trained in CPR and you've performed 30 chest compressions, open the
person's airway. Put your palm on the person's forehead and gently tilt the head back.
Then with the other hand, gently lift the chin forward to open the airway.
Breathing
Rescue breathing can be mouth-to-mouth breathing or mouth-to-nose breathing if the
mouth is seriously injured or can't be opened. A mask may be used to prevent
transmission of infection.
1. With the airway open, pinch the nostrils shut for mouth-to-mouth breathing
and cover the person's mouth with yours, making a seal.
2. Prepare to give two rescue breaths. Thirty chest compressions followed by two
rescue breaths is considered one cycle.
3. Resume chest compressions.
4. As soon as an automated external defibrillator (AED) is available, use it while
following the instructions.
5. Continue CPR until there are signs of movement or emergency medical help
arrives.

Figure 3.1 (B)

Mouth to mouth resuscitation (Source: Wikipedia)

CPR in children : C-A-B

Compressions
If you are alone, perform five cycles of compressions and breaths on the child - this
should take about two minutes - before calling your local emergency help number and
getting the AED, if one is available.
1. Put the child on the back on a firm surface.
2. Kneel next to the child's neck and shoulders.
3. Use two hands, or only one hand if the child is very small, to perform chest
compressions. Press straight down on the chest about 2 inches (approximately

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5 cm). Push hard at a rate of 100 to 120 compressions a minute.
4. If you haven't been trained in CPR, continue chest compressions until there are
signs of movement or until emergency medical help arrives. If you have been
trained in CPR, go on to next step, opening the airway and rescue breathing.
Airway
If you're trained in CPR and you've performed 30 chest compressions, open the child's
airway. Put your palm on the child's forehead and gently tilt the head back. Then with
the other hand, gently lift the chin forward to open the airway.
Breathing
Use the same compression-breath rate that is used for adults: 30 compressions
followed by two breaths. This is one cycle.
1. With the airway open, pinch the nostrils shut for mouth-to-mouth breathing
and cover the child's mouth with yours, making a seal.
2. Prepare to give two rescue breaths. Give the first rescue breath - lasting one
second - and watch to see if the chest rises. If it does rise, give the second
breath.
3. After the two breaths, immediately begin the next cycle of compressions and
breaths. If there are two people performing CPR, conduct 15 compressions
followed by two breaths.
4. As soon as an AED is available, use it while following the instructions.
5. Continue CPR until the child moves or emergency medical help arrives.

3.2 Yogic Management of Stress and its Consequences

CONCEPT OF STRESS
Stress is a universal term which is used by anyone or everyone without understanding
it properly. Stress is now formalized to mean any change within a system induced by
external forces.
Medical science defines stress as a specific response of body to all the nonspecific
demand i.e., secretions of certain hormones.
When a person faces problems in his everyday life which exceeds his resources for
coping with them, he feels stressed. Stress is a demand on our adaptability to evoke a
response.
But we must remember that stress is not just caused by external environment, it can
be generated within from our fears, hopes, expectations and beliefs.
How modern medical science deals with stress is not our topic of discussion, we are

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going to talk about how yoga can manage stress. It is an accepted fact amongst the
world population that 'Yoga' brings happiness, peace of mind and a positive state of
health. However, there is a limited understanding regarding the ways in which yoga
achieve these things. Actually, yoga aligns with the level body, mind and intellect the
by proper knowledge of structure and function, through self-realization and inner
awareness.
When our resources are over utilized, our exhausted body stops functioning smoothly.
The signs that indicate may be physical signs such as high blood pressure , high blood
sugar, digestive disorders, back pain, and many others.
The Yogic asanas stretch and tone every muscle of the body, joints, spine, the entire
skeletal muscles organs, as well as nerves, keeping the entire system in radiant
health. By releasing physical and mental tension, a person liberates a vast amount of
energy. The yogic breathing practice known as Pranayamas, revitalize the body and
help to control the mind, leaving the person calm and refreshed. Relaxation helps
control anxiety, hypertension and other discomforts of the mind and body.
Definition
According to WHO, " mental Health is a state of well being in which the individual
realizes his or her own abilities, can cope with the normal stresses of life, can work
productively and fruitfully and is able to make a contribution to his or her
community".
Types of STRESS
A good stress has the following characteristic features it:
 Motivates
 Focuses energy
 Improves performance
A bad stress has the following characteristic outcomes:
 Anxeity
 Tension
 Decrease performance
 Mental and Physical problems
CAUSES OF STRESS
There may be various reasons for stress. Few of them are listed below:
1) FINANCIAL PROBLEMS
According to a survey, money is a significant source of stress. Financial stress

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can take months or years to come out from. In the long-term, stress related to
finance results in distress, which may bring up blood pressure and cause
headaches, upset stomach, chest pain, insomnia, and a general feeling of
sickness. Financial stress has also been linked to a number of health problems,
including depression, anxiety, skin problems, diabetes, and arthritis.
2) WORK
According to the Center for Disease Control and Prevention (CDC), people now
spend 8 percent more time at work compared to 20 years ago, and about 13
percent of people work a second job. At least 40 percent report their jobs are
stressful, and 26 percent report they often feel burned out by their work. Any
amount of things can contribute to job stress including too much work, job
insecurity, dissatisfaction with a job or career, conflicts with a boss and/or
coworkers, etc. Whether worrying about a specific project or feeling unfairly
treated, putting jobs ahead of everything else can affect many aspects of life,
including personal relationships and mental and physical health.
3) PERSONAL RELATIONSHIPS
There are people in our lives that cause stress. It could be a family member, an
intimate partner, friend, or coworker. Toxic people lurk in all parts of our lives
and the stress we experience from these relationships can affect physical and
mental health.
4) PARENTING
Parents are often faced with busy schedules that include a job, household
duties, and raising children which results in parenting stress. High levels of
parenting stress can cause a parent to be harsh, negative, and authoritarian in
their interactions with children. Parenting stress can also decrease the quality
of parent-child relationships. For example, you may not have open
communication so your child doesn't come to you for advice or your child and
you may argue often.
Sources of parenting stress may include lower income, long working hours,
single parenting, marital or relationship tensions, or raising a child who has
been diagnosed with a behavioral disorder or developmental disability.
5) DAILY LIFE AND BUSY-NESS
Day-to-day stressors are our daily inconveniences. They include things like
misplacing keys, running late, and forgetting to bring an important item with
you when leaving the house. Usually, these are just minor setbacks, but if they
become frequent, they become a source of anxiety affecting physical and/or
psychological health.

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6) PERSONALITY AND RESOURCES

Personality traits can be independent sources of stress. Extroverts, for
example, tend to experience less stress in daily life and have greater social
resources, which buffer against stress. Perfectionists may bring stress onto
themselves unnecessarily because of their exacting standards, experiencing
more negative mental and physical health consequences than those who
merely focus on high achievement.
SIGNS AND SYMPTOMS OF STRESS
a. Common effects of stress on mood
Anxiety, restlessness, lack of motivation or focus, feeling overwhelmed,
irritability or anger and sadness or depression
b. Common effects of stress on your behavior
Overeating or under eating, anger outburst, drug or alcohol abuse, tobacco use
and social withdrawal.
EFFECTS OF STRESS
Stress is a natural, physical and mental reaction to life experiences. Everyone
experiences stress time to time; Stress can be beneficial to your health. It can help
you cope with potentially serious situations. Our body responds to stress by releasing
hormones that increases heart and breathing rates and muscles to respond.
Yet if the stress response doesn't stop firing, and these stress levels stay elevated for
longer than necessary for survival, it can impact your health. Chronic stress can cause
a variety of symptoms and can affect your overall well-being. Some of the effects are
discussed below:
1) Respiratory and cardiovascular systems:
Stress hormones affect the respiratory and cardiovascular systems. During
stress, breathing becomes faster in an effort to quickly distribute oxygen-rich
blood to our body. If one already has a breathing problem like asthma or
emphysema, stress can make it even harder to breathe.
Under stress, the heart pumps faster. Stress hormones can cause the blood
vessels to constrict and divert more oxygen to your muscles so that one has
more strength to take action. But this also raises the blood pressure.
As a result, frequent or chronic stress will make the heart work too hard for too
long. When the blood pressure rises, so does the risk of having a stroke or heart
attack.
2) Digestive system
Under stress, the liver produces extra blood sugar (glucose) to give the body a

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boost of energy. If under chronic stress, the body may not be able to keep up
with this extra glucose surge. Chronic stress may increase the risk of
developing type 2 diabetes. The rush of hormones, rapid breathing, and
increased heart rate can also upset the digestive system where one is more
likely to have heartburn or acid reflux.
3) Muscular system
The muscles tense up to protect themselves from injury when you're stressed.
They tend to release again once you relax, but if you're constantly under stress,
the muscles may not get the chance to relax. Tight muscles cause headaches,
back and shoulder pain, and body aches. This can set off an unhealthy cycle as
you turn to pain medications for relief.
4) Sexuality and reproductive system
Stress is exhausting for both, the body and the mind. If stress continues for a
long time, a man's testosterone level begins to drop. This interferes with sperm
production and can cause erectile dysfunction or impotence. Chronic stress
may also increase the risk of infection for male reproductive organs like the
prostate and testes.
For women, stress can affect the menstrual cycle. It leads to irregular, heavier,
or more painful periods. Chronic stress can also magnify the physical symptoms
of menopause.
5) Immune system
Stress stimulates the immune system, which can be a benefit for immediate
situations. This stimulation can help to avoid infections and heal wounds. But
over time, stress hormones will weaken the immune system and reduce the
body's response to foreign invaders. People under chronic stress are more
susceptible to viral illnesses like the flu and the common cold, as well as other
infections. Stress can also increase the time it takes for you to recover from an
illness or injury.
Yogic Management of Stress
1. Om chanting and prayer.

Figure 3.2 (A)

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2. ShodhanaKriyas: Kapalabhati,.

Figure 3.2 (B)

3. Suryanamaskara-1

Figure 3.3 (A)

4. Suryanamaskara-2

Figure 3.3 (B)

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Suryanamaskara-3

Figure 3.3 (C)

Suryanamaskara-4

Figure 3.3 (D)

Suryanamaskara-5

Figure 3.3 (E)

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Suryanamaskara-6

Figure 3.3 (F)

Suryanamaskara-7

Figure 3.3 (G)

Suryanamaskara-8

Figure 3.3 (H)

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Suryanamaskara-9

Figure 3.3 (I)

Suryanamaskara-10

Figure 3.3 (J)

Suryanamaskara-11

Figure 3.3 (K)

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Suryanamaskara-12

Figure 3.3 (L)

Tadasana,

Figure 3.4

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Vrikshasana

Figure 3.5
Konasana

Figure 3.6
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Ardha Chakrasana

Figure 3.7

Dhanurasana

Figure 3.8

Ustrasana

Figure 3.9

Sasankasana

Figure 3.10
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Gaumukh Asana

Figure 3.11

Vakrasana

Figure 3.12

Makrasana

Figure 3.13

Bhujangasana

Figure 3.14

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Uttan Padasana

Figure 3.15

Ardha Halasana

Figure 3.16

Pawanmuktasana

Figure 3.17

Sethybandhasana

Figure 3.18

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Savasana.

Figure 3.19

5. Pranayama:
Nadishodhana, Brahmari.

Figure 3.20

6. Dhyana (Meditation)

Figure 3.21

7. Santi Patha
Yoga and Diet
The yogic diet popularly known as sattvic diet is the most preferred diet. Sattvic diet
contains more of fresh fruits and vegetables (spinach, cabbage, sprouts, garlic, onion,
carrot, beetroots) in its natural form, soup etc. Intake of Vitamin B and B Complex is
helpful in psychosomatic illness and reduce the stress. Rajasik foods uptake like fried
food items, spicy foods, soft drinks and beverages, fast food etc. should be limited.
Tamasik food like non-vegetarian food items; alcoholic drinks etc. must be avoided.

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3.3 Yoga in prevention of common disease

(A) OBESITY
Obesity is supposed to be a gift of modern life style. It is the most common nutritional
or metabolic disorder. Obesity is a condition in which excess body fat accumulates to
such an extent that health may be affected. It is commonly defined as a Body Mass
Index (BMI) of 30kg/m2 or higher. Obesity, in absolute terms, is an increase of body
adipose tissue (fat tissue) mass.
Causes
A combination of excessive calorie consumption and a sedentary lifestyle are the
primary causes of obesity. In a few cases, increased food consumption can be
attributed to genetic, medical or psychiatric illness. Excess fat accumulation may be
due to imbalance between energy intake and energy expenditure. Some patients may
be obese due to the abnormal secretion of the Thyroid gland or due to hereditary
causes. Actually, there are no specific causes but factors influencing are:
Diet: Consumption of high calorie and low fiber diet.
Sedentary Lifestyle: significant role in obesity.
Genetics: Polymorphisms in various genes controlling appetite and metabolism may
predispose to obesity.
Medical and psychiatric illness: Certain physical and mental illness and the
pharmaceutical substances used to treat them can increase the risk of obesity.
Early malnutrition: Malnutrition in early life is believed to play a role in the rising
rates of obesity in the developing world. Endocrine changes that occur during periods
of malnutrition may promote the storage of fat, once more calories becoming
available.
Gut Flora: There is an indication that gut flora in obese and lean individuals can affect
the individuals' metabolic potential. This apparent alteration of the metabolic
potential is believed to confer a greater capacity to harvest energy contributing to
obesity.
Neurobiological mechanism:
Leptin and ghrelin are considered to be complementary in their influence on
appetite, with ghrelin produced by the stomach, modeling short-term appetite
control. In particular, they, and other appetite related hormones act on the
hypothalamus, a region of the brain central to the regulation of food intake and
energy expenditure.
Socio-economic: High socio-economic group.
Heredity: Obesity may inherit from parent to child.
Endocrine factors: Hypothyroidism, Cushing Syndrome, etc.

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Faulty metabolism: The person whose rate of metabolism is low, tend to get fat
deposited in their body.
Psychological factors: Worry, anxiety, fear, feeling of loneliness, dissociation and
frustration may stimulate the person to over eat.
Water retention: Too much consumption of tea, coffee, aerated water, alcoholic
drinks results in deposition of fluid in the body tissues and causes increase in weight.
The excessive fat accumulation can be measured through the following means:
 Some expression of weight in relation to height, especially one to referred to as
the body mass index (BMI). A BMI of all round 25kg/m2 is considered normal.
 Skin fold measurements.
 Various body circumferences, particularly the ratio of the waist to hip
circumference.
Yogic Management of Obesity
1. Om chanting and prayer.
2. ShodhanaKriyas
Kapalabhati,
Kunjal, Agnisara, Nauli
3. Suryanamaskara
4. Yogasanas

Figure 3.22

Figure 3.23
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Figure 3.24

Figure 3.25

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Figure 3.26

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Paschimottasana

Ustrasana

Figure 3.27
Tadasana, katichakrasana, Pavanamuktasana, Sarvangasana, Matsyasana,
Halasana, Bhujangasana, Dhanurasana, Supta- vajrasana, Paschimotasana,
Ardhamatsyendrasana, Ushtrasana, Mandukasana, Mayurrasana, shavasana.
5. Pranayama: Nadishodhana, suryabhedi pranayama, Brahmari, Sitali,
Bhastrika.
6. Special Practice: Yoganidra.
7. Dhyana (Meditation)
8. Yama and Niyama: will help to have controlled behavior and would pacify the
wondering mind. It also helps to have control over the eating habits of a
person.
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(B) HYPERTENSION
Hypertension is the elevation of the blood pressure above normal. The levels of
Systolic and Diastolic pressure are both risk factors. BP > 140 mmHg. & Diastolic Bp >
90 mmHg are generally accepted as hypertension.
Classification of hypertension
1. Primary Hypertension (high blood pressure in the absence of any
underlying disease):
 Benign Hypertension
 Malignant Hypertension
2. Secondary Hypertension (high pressure due to some underlying disease):
 Cardiovascular Hypertension
 Endocrine Hypertension
 Renal Hypertension
 Neurogenic Hypertension
 Pregnancy induced Hypertension Manifestations of Hypertension:
 Renal Failure
 Left Ventricular Failure
 Myocardial Infarction
 Cerebral Hemorrhage
Management of Hypertension
I. Dietary Management
 Maintain a healthy life style by maintaining adequate nutrition.
 Regularize eating habits by consuming foot at regular intervals of time.
 Avoid fried foods.
 Avoid high salt content foods.
 Sprinkle lemon juice over vegetables instead of table salt.
 Take foods rich in fibre, like vegetables and fruits such as apples,
oranges, carrots, tomatoes, and beans etc.
 Do not skip a meal.
 Avoid pickles, chutneys, pappads, etc. which has high salt content.
 Eat foods rich in antioxidants like Citrus fruits, papaya, tomatoes,
grains, cereals, potatoes, green leafy vegetables, etc.
 Avoid dishes,containing baking powder.

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II. Yogic Management

The role of yoga in the management of hypertension is well documented now. Aim of
treatment of hypertension should be to lower the blood pressure and to prevent
further complications.
In general, the practices prescribed for the hypertension cases are:
Kriyas: Jalneti, Sutraneti
Surya-namaskara and selected practices of Yoga
SukshmaVyayama (suryanamaskara may be avoided in severe cases)
Asanas: Tadasana, Katichakrasana, Konasana, Uttanapadasana, Ardhhalasana,
Pavanamuktasana, Vajrasana, Ushtrasana, Bhujangasana, Dhanurasana,
Gomukhasana, Vakrasana, Uttanamandukasana, Shavasana.
Pranayama: Nadishuddi, Ujjayi and Bhramari.
Meditation: Breath Awareness, Om Chanting and Om Meditation.
Contraindications: The Topsy-turvy postures, hyperventilation breathing practices
should be avoided.
(C) LOW BACK PAIN
Low back pain is the most common cause of job- related disability and a leading
contributor to missed work. Fortunately, most occurrences of low back pain go away
within a few days. Others take much longer time to resolve or lead to more serious
conditions. Chronic back pain is a major cause of social and financial concerns as it is
associated with impaired quality of life, loss of productivity and large health care
expenses. Acute short- term low back pain generally lasts from a few days to a few
weeks. Most acute back pains are mechanical in nature - the result of trauma to the
lower back or a disorder such as arthritis. Pain and strain may be caused by sports
injury, work around the house or in the garden, or a sudden jerk such as car accident or
other stress on spinal bones and tissues.
Symptoms:
 Symptoms may range from muscles ache to shooting or stabbing pain, limited
flexibility and/or range of motion or inability to stand straight.
 Occasionally, pain felt in one part of the body due to disorder or injury, may
"radiate" elsewhere in the body.
 Chronic back pain is measured by duration - pain that persists for more than 3
months is considered chronic. It is often progressive and the cause can be
difficult to determine.

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Causes of lower back pain:
 As age advances, bone strength and muscle elasticity and tone tend to
decrease. The discs begin to lose fluid and flexibility, which decreases their
ability to cushion the vertebrae.
 Pain can occur when, someone lifts something which is too heavy or over
stretches, causing a sprain, strain or spasm in one of the muscles or ligaments
in the back.
 When the nerve roots become compressed or irritated, back pain results.
 Low back pain may reflect nerve or muscle irritation or bone lesions. Most low
back pains follow injury or trauma to the back, but pain may also be caused by
degenerative conditions such as arthritis or disc disease, osteoporosis or other
bone diseases, viral infections, irritation to joints and discs or congenital
abnormalities in the spine, obesity, smoking, weight gain during pregnancy,
stress, poor physical condition, improper posture for doing a particular activity
and poor sleeping position may also contribute to low back pain.
Yogic Management of Low Back Pain
1. Om chanting and prayer
2. Spinal exercise: The simple spinal movements facilitate the practice of a
further range of Yogic techniques by loosening the joints and muscles.
3. Sukshma Vyayama: Griva-sakti-vikasaka (Strengthening the Neck) (1, 2 & 3),
SkandhatathaBahu- mula-sakti-vikasaka (Developing the strength of the
Shoulder- Blades and Joints), Purnabhuja-sakti- vikasaka (Developing the
arms) (Exercise B, C, D, E - vikasaka & F), Kati-sakti (strengthening the Back)
(1, 2, 3, 4 & 5).
4. Yogasanas: Tadasana, UrdhwaHastottanasana, Katichakrasana,
Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana,
Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaen- drasana,
Marjari-asana, Gomukhasana, Uttanamandukasana, SaralaMatsyasana,
Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Shavasana.
5. Pranayama: Nandishodhana Pranayama, Suryabhedana, Pranayama, Ujjayi,
Bhramari
6. Special Practices: YogaNidra
7. Dhyana: Meditation Tips to a healthier back
Following any period of prolonged inactivity, begin a program of regular low-impact
exercise. Yoga can help to stretch and strengthen muscles and improve posture. Low
impact for appropriate exercises age are designed to strengthen lower back and
abdominal muscles can help as well.

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 Always stretch before exercise or other strenuous physical activity.

 Don't lean when standing or sitting. When standing, keep the weight balanced
on the feet.
 At home or work, make sure the work surface is at a comfortable height.
 Sit on a chair with good lumber support along with proper position and height
for the task. Keep the shoulders straight. Switch sitting positions often and
periodically walk around the office, gently stretch muscles to relieve tension.
If one must sit for a long period of time, rest the feet on a low stool.
 Wear comfortable, low-heeled shoes.
 Sleep on the side to reduce any curve in the spine. Always sleep on a firm
surface.
 Don't try to lift objects too heavy. Keep the objects close to the body. Do not
twist when lifting.
 Maintain proper nutrition and diet to reduce and prevent excessive weight,
especially around waistline that taxes lower back muscles. A diet with
sufficient daily intake of calcium, phosphorus, and vitamin D helps to promote
proper bone growth.
 If one smokes, quit smoking. Smoking reduces blood flow to the lower spine and
causes the spinal disc to degenerate.
 Avoid excessive stress. Stress will also contribute to the pain intensity.
(D) BRONCHIAL ASTHMA
Asthma is a disease of the respiratory system where the airways get narrowed, often
in response to a "trigger" such as exposure to an allergen, cold air, exercise, or
emotional stress. This narrowing causes symptoms such as wheezing, shortness of
breath, chest tightness, and coughing, which respond to bronchodilators.
The asthmatic disorder is a chronic (recurring) inflammatory condition in which the
airways develops increased responsiveness to various stimuli, characterized by
bronchial hyper-responsiveness, inflammation, increased mucus production and
intermittent airway obstruction.
Asthma is characterized by episodic, reversible broncho- constriction resulting from
increased responsiveness of the trachea-bronchial tree to various stimuli. The exact
basis of bronchial hyper reactivity is not entirely clear. But bronchial inflammation
plays an important role.
Clinical course: Signs and symptoms of Asthma
 Asthma is characterized by episodic dyspnea (difficulty in breathing),
wheezing and cough.
 Difficulty in expiration.

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 Tightness of the chest/discomfort in the chest may be seen.
 Attack lasts from one to several hours.
 Severe attacks may affect the heart and circulatory system.
 Severe attack, not responsive to usual therapy is called "status asthmaticus"
and is a medical emergency.
 Hypercarbia (increased level of CO2), acidosis and hypoxia (decreased O2
level) is rare in asthma.
Management of Bronchial Asthma
I. Dietary management
1. The diet plays an important role in the management of asthma and other
respiratory conditions.
2. There are foods which are allergic to asthma patients and such foods should be
avoided.
3. Cold foods, ice creams, chocolates, other stimulants, fruits like banana etc.
are to be avoided.
4. Also, the foods which add to the production of should be specifically avoided.
II. Yogic Management
The role of yoga in the management of Bronchial. Asthma is well documented now.
Aim of the treatment of asthma should be broncho-constriction and to tackle the
triggering factors.
1. Kriyas: Jalaneti, sutraneti, kapalabhati, kunjal, vastradhouti
2. Om chanting and prayer
3. Suryanamaskara
4. Selected practices of sukshmavyayama: Uccaranasthalatatha Visuddha
chakra shuddi, Buddhitathadhriti shaktivikasaka, Vakshasthala shaktivikasaka
(1 and 2)
5. Yogasanas: Tadasana, Katichakrasana, Urdhwahastottanasana, Gomukhasana,
Ushtrasana, Vakrasana, Ardhamatsyendrasna, Uttanamandukasana,
Bhujanasana, Dhanurasana, Sarvangasana, Matsyasana, Shavasana.
6. Pranayama: Nadishodhana Pranayama, Suryabhedi pranayama, Bhramari,
Bhastrika.
7. Special Practice: Yoganidra
8. Dhyana: Meditation

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(E) ARTHRITIS
Yoga is proven to help people with arthritis improve many physical and psychological
symptoms. Recent scientific studies of people with various types of arthritis shows
that regular yoga practice can help reduce joint pain, improves joint flexibility and
function, and lower stress and tension to promote better sleep. Yoga falls in many
forms, but generally involves positioning the body in various poses along with
coordinated breathing and meditation exercises.
Clinical course: Signs and symptoms of arthritis
Regardless the type of arthritis, the common symptoms for all arthritis disorders
include varied levels of pain, swelling, joint stiffness and sometimes a constant ache
around joints. Other than this a variety of symptoms can be found such as:
 Inability to use the hand or walk.
 Feeling tiredness.
 Weight loss.
 Poor sleep.
 Muscle ache and pain.
 Tenderness.
 Difficulty in movement of joints.
Yogic Management of Arthritis:
1. Om chanting and prayer
2. Spinal exercise: The simple spinal movements facilitate the practice of
further range of Yogic techniques by loosening the joints and muscles.
3. SukshmaVyayama: Griva-sakti-vikasaka (Strengthen- ing the Neck) (1, 2& 3),
SkandhatathaBahu-mula-sakti- vikasaka (Developing the strength of the
Shoulder- Blades and Joints), Purnabhuja-sakti- vikasaka Developing the arms
exercise B, C, D, E & F, Kati-sakti vikasaka strengthening the back exercise 1, 2,
3, 4 & 5).
4. Yogasanas: Tadasana, Urdhwa hastottanasana, Katichakrasana,
Ardhachakrasana, Konasana, Uttanapadasana, Pavanamuktasana,
Setubandasana, Vajrasana, Ushtrasana, Vakrasana, Ardhamatsyaendr
asana, Marjari-asana, Gomukhasana, Uttanamandukasana, SaralaMatsyasana,
Bhujangasana, Shalabhasana, Dhanurasana, Makarasana, Shavasana.
5. Pranayama: Nandishodhana Pranayama, Suryabhedana, Pranayama, Ujjayi,
Bhramari
6. Special Practices: YogaNidra
7. Dhyana: Meditation

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3.4 Yoga and personality development
Personality: The term personality defines what an individual is. In contemporary
psychology, personality has been examined in a few different ways. Psychologists
refer personality as qualities and characteristic behavior within an individual.
Personality development has several interrelated dimensions namely, physical,
intellectual, emotional, social and spiritual.
From yogic point of view the person is viewed as a spiritual entity, connecting in the
material world, utilizing body/mind as a vehicle. Human being here is seen as an
autonomous spiritual consciousness, independent of the body. Yogic philosophy views
the person as having five koshas which surround the divine self or the atman. These
sheaths, from the outermost to innermost order are known as Annamaya Kosha
(physical body), Pranamaya Kosha (energy body), Manomaya Kosha (mental body)
Vijnanamaya Kosha (bliss body). Inner shr eaths are related to the higher levels of
conscio sness while the outermost shr eath is related to the outward going or lower
level of consciousness.
Personality Development through Yoga
Yoga is considered as an effective tool for development of personality of children.
Yoga acts on all five koshas (shr eaths) surrounding the self.
Asanas are the tools which mainly influence annamaya kosha by bringing flexibility,
relaxation, toning, strength, balance and general fitness. Various researches have
revealed that at the pranamaya kosha or the subtle energy level, pranayama restores
harmony to the flow of prana (vital force) by removing blocks and imbalances. The
manomaya kosha works at two levels, the level of mind and the level of emotion. At
the mental level, dharna, dhyana and smadhi facilitate channelization of thoughts
and then focus on a single thought leading to the state of super consciousness. At the
emotional level, Bhakti Yoga is good for culturing emotion. It gives emotion the right
direction for growth. By devotional practices, negative, harsh and violent emotions
can be replaced with the positive, soft and gentle emotions. Thus, Dhyan and Bhakti
Yoga facilitate the mental and emotional development of the children. Dhyana and
Jnana Yoga are helpful to reach the level of higher buddhi.
Good intellect, intuition, wisdom, higher knowledge and psychic abilities shine out
from the innermost sheath(anandmaya kosha). Love, compassion, joy,
accomplishment and mutually fulfilling relationships get evolved from the crude level
to a more refined level. This will help to evolve better intra-personal and
interpersonal relationships. Ananamaya kosha (bliss body) is the ineffable experience
of peace, love and ecstasy from being in contact with the ultimate consiciousness
which can be reached by attaining the state of smadhi.

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Yoga for Physical Development

Physical growth for an ideal body means proportionate body with all the muscles
relaxed in a normal state, all systems and organs of body with least abnormality and
absence of ailments. Yogic practices can play positive role in promotion of wellness
and in preventing and curing various ailments of the body and in helping the body
work more efficiently. Well proportionate body and flexibility in the muscles and parts
of the body can be attained with the help of various asanas or postures. Contribution
of Yoga to the physical development of personality has been proved time and again.
Yoga for Cognitive Development
Mental development is the growth and change in cognitive processes such as
attention, memory, thinking, perceiving, imagination, reasoning and problem
solving. It is a continuous process which continue without any interruption during all
the stages of life. Surya Namaskar, Tratak and Pranayama helps to maintain the pineal
gland (responsible for development of cerebral faculty) and beneficial for learning,
retaining information and memory.
Yoga for Emotional Development
Emotional development can be considered in terms of control and expression of
emotions as well as management of relationships with oneself and others. Stretching
exercises, relaxation techniques and pranayams are good tools for conditioning of the
autonomic nervous system. These yogic practices have been found to bring
significant positive changes in the emotional states of anxiety, stress, depression,
regression, fatigue, guilt and arousal.
Yoga for Social Development
Social development refers to the development of attitude and behavior in relation to
others behavior. The process by which attitude and behavior of a child are brought
into harmony with other's is called socialization.Yama, Niyama, Pratyahar and Dhyana
of Ashtang Yoga are important tools for social development.
Yoga for Spiritual Development
The texts on Yoga describe the spiritual health as self awareness of one's natural state
of contentment. Spiritual development takes place in the form of habit, values, ethics
etc. Good habits and a strong value system inculcated right from the childhood will
have lasting effects on the personality of a child. Dhyana is a powerful tool for a
spiritual growth. Teaching and practice of Yama, Niyama and Meditation (Dhyana) are
beneficial for spiritual growth.

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QUESTION
UNIT- 3
TOPIC 3.1
1. What is stress?
2. What is concept of stress?
3. Describe the types of stress.
4. What are the causes of stress?
5. What are signs and symptoms of stress?
6. Describe the effects of stress?
7. According to WHO describe the definition of stress?
8. Write 3 types of good stress?
9. Write four types of bad stress?
10. Which shatkarma helps us to relieve our stress ?
11. Which asana helps us to feel stress free?

TOPIC 3.2
1. What is obesity?
2. Which shatkarma helps us to reduce obesity ?
3. Which asanas we should do to control obesity?
4. Which pranayama practice helps us to reduce obesity?
5. What is hypertension?
6. Write classification of hypertension?
7. Write yogic management of hypertension?
8. Describe management of hypertension?
9. Write down the asanas which helps us to control hypertension?
10. In hypertension which pranayama should we do?
11. In hypertension which meditation should we do?
12. Explain lower back pain?
13. Write the symptoms of lower back pain?
14. Describe the causes of lower back pain?
15. Write the yogic management of lower back pain?

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16. Write down the names of asanas which helps us to reduce lower back pain?
17. Write down the names of pranayama which helps us to reduce lower back pain?
18. Explain precautions to prevent lower back pain?
19. Explain bronchial asthma?
20. Write signs and symptoms of bronchial asthma?
21. Write dietary management of bronchial asthma?
22. In bronchial asthma what type of asanas we should do?
23. In bronchial asthma what type of pranayama we should do?
24. Explain arthritis?
25. Write signs and symptoms of arthritis?
26. Write down the names of asanas we should do in arthritis?
27. Write down the names of pranayama we should do in arthritis?
28. What are the precautions to prevent arthritis?

TOPIC 3.3
1. Describe yoga and personality development?
2. How yoga develops our personality?

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