Yoga for better life 2024-25

CHAPTER 1
Patanjali’s Ashtanga Yoga
Yoga is practical to the core and is founded upon the metaphysics of sankhya philosophy,
which is theoretical or intellectual, yoga and sankhya together form a complete system,
however, yoga by introducing the concept of ishwara deviates from sankhya.
Sage Patanjali who is the originator of Yoga philosophy,compiled the Yoga Sutras,
which form the basic text of Yoga, in the 3rd/4th century B.C not much is known
biographically about Sage Patanjali except that he is considered to be a „swayambhu‟(„self-
evolved‟or „self originated‟),yoga believes that man is comprised of two principles-the
principle of consciousness(Purusha ) and the principle of matter(Prakriti).
Man, who is essentially pure consciousness in nature, due to the ignorance of his own
reality, associates and identifies himself with his body-mind-ego-intellect complex (Prakriti).
1.1 Benefits of Patanjali Ashtanga Yoga
➢ Improve flexibility.
➢ Improve strength.
➢ Improve balance.
➢ Reduce stress and anxiety.
➢ Reduce symptoms of lower back pain.
➢ Be beneficial for asthama and chronic obstructive pulmonary disease.
➢ Increase energy and decrease fatigue.
➢ Reduce sleep disturbance.
➢ Reduce hypertension.
1.2 Ashtanga yoga
Ashtanga yoga is a dynamic and structured style of yoga that emphasizes a specific sequence
of postures (asanas) synchronized with breath (ujjayi breathing). Developed by Sri K.
Pattabhi Jois in the 20th century, it consists of six series, each progressively more
challenging.
The practice is traditionally divided into six series, each with its own set of postures, but most
practitioners start with the Primary Series. Here are some key aspects of Ashtanga Yoga:
1. Eight Limbs of Yoga: The term "Ashtanga" means "eight limbs," which refer to the
eight components of yoga outlined by Patanjali in the Yoga Sutras. These are: Yama
(ethical disciplines), Niyama (self-discipline), Asana (postures), Pranayama (breath

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control), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana

(meditation), and Samadhi (state of bliss).
2. Breath and Movement: Each movement is synchronized with breath, creating a
flowing sequence known as vinyasa. This connection helps build heat in the body and
promotes a meditative state.
3. Drishti: Focused gaze points are used throughout the practice to enhance
concentration and facilitate a deeper meditative experience.
4. Self-Practice: Traditionally, Ashtanga is practiced in a self-led manner, with students
encouraged to progress at their own pace, often under the guidance of a teacher.
5. Physical Benefits: The rigorous nature of Ashtanga can improve strength, flexibility,
and endurance while also promoting mental clarity and focus.

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CHAPTER 2
Asana
Asana is derived from the Sanskrit word meaning "seat" or "posture." In yoga, it refers to the
physical postures practiced for physical, mental, and spiritual well-being.

Figure2.1: Asana
General Techniques for Practicing Asanas:
➢ Find a Comfortable Space: Ensure you have enough room and a non-slippery surface
(like a yoga mat).
➢ Warm Up: Start with gentle stretches to prepare the body.
➢ Focus on Breath: Maintain steady breathing throughout each posture.
➢ Engage the Core: This helps maintain stability and support during poses.
➢ Align the Body: Pay attention to the alignment of your limbs and spine to prevent
injury.
Precautionary Measures:
➢ Listen to Your Body: Never push yourself into pain. If something feels wrong, ease
out of the pose.
➢ Use Props: Utilize blocks, straps, or cushions to assist in achieving postures safely.
➢ Avoid Overextending: Be mindful of your limits, particularly in backbends and
forward bends.
➢ Consult a Professional: If you're new to yoga or have health concerns, consider
working with a certified instructor.
Benefits of Practicing Asanas:
1. Physical Benefits:
➢ Increases flexibility and strength.
➢ Improves posture and balance.
➢ Enhances circulation and respiratory function.
2. Mental Benefits:

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➢ Reduces stress and anxiety.

➢ Promotes relaxation and mindfulness.
➢ Improves concentration and mental clarity.
3. Spiritual Benefits:
➢ Deepens the mind-body connection.
➢ Prepares the body for meditation.
➢ Fosters a sense of inner peace and well-being.
2.1 Pratyahara
Pratyahara is a Sanskrit term derived from “prati” (against) and “ahara” (food or intake).
In the context of yoga, it refers to the practice of withdrawing the senses from external
distractions and turning the attention inward. This is often considered a crucial step in
achieving deeper meditation and concentration.

Figure 2.2: Pratyahara

Techniques:
➢ Setting the Environment: Choose a quiet, comfortable space where you won‟t be
disturbed.
➢ Posture: Sit in a comfortable position (like Sukhasana or Padmasana) with a straight
spine.
➢ Breathing: Begin with deep, controlled breathing (Ujjayi or abdominal breathing) to
calm the mind and body.
Precautionary Measures:
➢ Avoid Distractions: Ensure your space is free from interruptions.
➢ Be Patient: It may take time to feel comfortable with the practice; don‟t force it.
➢ Physical Comfort: Make sure your body is comfortable to prevent pain or distraction.
➢ Mindfulness of Emotions: Be aware of any emotional disturbances that arise;
acknowledge them without judgment.

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Benefits of Pratyahara:
➢ Increased Concentration: Helps improve focus and mental clarity.
➢ Stress Reduction: Reduces anxiety and stress levels through inward focus.
➢ Enhanced Mindfulness: Cultivates awareness of thoughts and feelings.
➢ Emotional Balance: Aids in managing emotions by creating distance from external
stimuli.

2.2 Types of Asana

a. Sitting
1. Ardha Ushtrasana
Ardha Ushtrasana, or Half Camel Pose, is a great posture for stretching the front of the body
while promoting flexibility and strength in the back. Here‟s a quick guide to practice it.

Figure 2.3:Ardha Ustrasana

How to Practice Ardha Ushtrasana:
Starting Position: Begin in a kneeling position with your knees hip-width apart and your
thighs perpendicular to the floor. You can tuck your toes under for more stability.
➢ Engage Your Core: Draw your navel in towards your spine to engage your core
muscles.
➢ Inhale and Lift: Raise your arms overhead, lengthening your spine. As you exhale,
bring your hands to your lower back for support.
➢ Arch Back: Gently lean back, pushing your hips slightly forward while keeping your
chest open. You can keep your gaze forward or slightly up, depending on your
comfort.
Benefits:
➢ Stretches the chest, abdomen, and hip flexors
➢ Improves spinal flexibility
➢ Strengthens back muscles
2. Vakrasana
Vakrasana, or the Twisted Pose, is a yoga asana that involves a seated twist.

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Figure 2.4:Vakrasana
How to Perform Vakrasana:
1. Starting Position: Sit on the floor with your legs extended in front of you. Keep your
back straight and your arms by your sides.
2. Bend One Knee: Bend your right knee and place your right foot on the outside of your
left thigh.
3. Twist: Place your left elbow on the outside of your right knee. Use your elbow to
gently press against your knee as you twist your torso to the right.
4. Hold the Position: Keep your spine straight and gaze over your right shoulder. Hold
the position for several breaths.
Benefits of Vakrasana:
➢ Improves Digestion: The twisting action massages the abdominal organs, aiding
digestion.
➢ Increases Flexibility: Helps improve spinal flexibility and posture.
➢ Strengthens Muscles: Engages and strengthens the muscles of the back and abdomen.
➢ Stimulates Circulation: Enhances blood circulation throughout the body.

3. Yogamudra in Padmasana
Yogamudra in Padmasana is a powerful practice that combines the seated posture of
Padmasana (Lotus Pose) with the meditative hand gesture of Yogamudra. Here‟s a brief
guide on how to perform it:

Figure 2.5: Yogamudra in Padmasana

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Steps to Practice Yogamudra in Padmasana:

1. Find a Comfortable Space: Choose a quiet space where you won‟t be disturbed.
2. Sit in Padmasana:
➢ Start by sitting on the floor with your legs extended in front of you.
➢ Bend your right knee and place your foot on your left thigh, then bend your
left knee and place your foot on your right thigh. Adjust as needed for comfort.
➢ Keep your spine straight and shoulders relaxed.
3. Hand Position:
➢ Bring your hands to your heart center (Anahata Chakra).
➢ Interlock your fingers and turn your palms upward, or you can simply rest
your hands on your knees with palms facing up, or form a mudra like Gyan
Mudra (index finger and thumb touching).
4. Focus on Your Breath:
➢ Close your eyes and take slow, deep breaths.
➢ Inhale deeply through your nose, allowing your abdomen to rise, and exhale
fully.
5. Meditation:
➢ As you breathe, focus on your intention or mantra.
➢ Stay in this position for 5 to 15 minutes, depending on your comfort level.
Benefits:
➢ Calms the Mind: Helps in reducing stress and anxiety.
➢ Enhances Focus: Improves concentration and mental clarity.
➢ Balances Energy: Promotes the flow of prana (life force) throughout the body.
b. Standing
1. UrdhvaHastothanasana
Urdhva Hastasana (Upward Salute) is a foundational yoga pose often practiced at the
beginning of a sequence. Here‟s how to do it:

Figure 2.6:Urdhva Hastasana

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1. Start in Mountain Pose (Tadasana):

➢ Stand tall with your feet together or hip-width apart, grounding through your
feet.
➢ Engage your thighs and lift your chest. Let your arms rest at your sides.
2. Inhale and Raise Your Arms:
➢ As you inhale, sweep your arms out to the sides and then up overhead, palms
facing each other or touching.
3. Lengthen Your Spine:
➢ Keep your shoulders relaxed away from your ears. Reach through your
fingertips, lengthening your spine.
4. Engage Your Core:
➢ Gently engage your abdominal muscles to support your lower back.
5. Hold the Pose:
➢ Breathe deeply, maintaining the length in your spine and the lift in your arms.
Hold for 5-10 breaths.
Benefits:
• Improves posture and balance.
• Stretches the entire body, especially the spine, shoulders, and arms.
• Increases energy and can be invigorating.
2. Hastapadasana
Hastapadasana, or Forward Bend Pose, is a foundational yoga asana that promotes flexibility
and relaxation. Here‟s a quick overview:

Figure 2.7: Hastapadasana

How to Practice:
1. Stand tall in Tadasana (Mountain Pose) with feet hip-width apart.
2. Inhale, raising your arms overhead, lengthening your spine.

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3. Exhale, hinge at your hips, and fold forward, keeping a slight bend in your knees if
necessary.
4. Let your head hang heavy and reach toward the floor, or grab your elbows for a
deeper stretch.
Benefits:
➢ Stretches the hamstrings and calves
➢ Improves spine flexibility
➢ Calms the mind and relieves stress
➢ Stimulates digestion
3. ParivrittaTrikonasana
Parivritta Trikonasana, or Revolved Triangle Pose, is a challenging yoga asana that combines
elements of balance, strength, and flexibility. Here‟s a breakdown of the pose:

Figure 2.8: Parivritta Trikonasana

How to Practice Parivritta Trikonasana:

1. Start in a Standing Position: Begin in Tadasana (Mountain Pose) at the top of your
mat.
2. Step Back: Step your left foot back about 3-4 feet, keeping your right foot forward.
Your feet should be about hip-width apart.
3. Align Your Hips: Turn your left foot out at a slight angle and keep your right leg
straight. Ensure your hips are squared to the front.
4. Extend Your Arms: Inhale and extend your arms out to the sides, parallel to the floor.
Benefits:
➢ Stretches the Legs: Opens up the hamstrings and calves.
➢ Strengthens the Core: Engages abdominal muscles for stability.
➢ Improves Balance: Challenges your sense of stability.
➢ Enhances Spinal Flexibility: Encourages rotation in the spine.

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4. Utkatasana
Utkatasana, or Chair Pose, is a powerful yoga asana that builds strength in the legs and core
while improving balance and focus. Here‟s a brief overview of how to perform it:

Figure 2.9:Utkatasana
How to Practice Utkatasana:
1. Starting Position: Begin in Tadasana (Mountain Pose) with your feet together and
arms at your sides.
2. Inhale: Raise your arms overhead, keeping them shoulder-width apart. Reach up
through your fingertips.
3. Exhale: Bend your knees as if you are sitting back into a chair. Keep your weight in
your heels and ensure your knees don't go past your toes.
4. Align Your Body: Engage your core and keep your back straight. Your chest should
lift, and your shoulders should relax away from your ears.
Benefits:
➢ Strengthens the thighs, calves, and spine
➢ Improves balance and stability
➢ Stimulates the abdominal organs and helps digestion
➢ Enhances focus and concentration
c. Prone line
1. Padangushtha Dhanurasana
Padangushtha Dhanurasana, or "Toe-Grab Bow Pose," is a dynamic yoga pose that combines
elements of a backbend with a forward fold. It enhances flexibility, strengthens the back, and
opens the hips. Here‟s how to perform it:

Figure 2.10: Padangushtha Dhanurasana

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Steps to Practice Padangushtha Dhanurasana:

Starting Position: Begin by lying on your stomach with your legs extended straight behind
you. Keep your feet hip-width apart.
1. Bend Your Knees: Bend your knees and bring your heels toward your glutes.
2. Grab Your Toes: Reach back with your hands and grab the big toes with your index
and middle fingers (or use a strap if you can‟t reach).
3. Lift Your Chest: Inhale and gently lift your chest off the ground, pressing your thighs
into the mat.
4. Arch Your Back: As you continue to lift your chest, begin to pull your toes gently,
creating an arch in your back. Your gaze can be forward or slightly upward.
Benefits:
➢ Opens the chest and improves lung capacity.
➢ Strengthens the back muscles and improves posture.
➢ Stretches the thighs, hips, and quadriceps.
➢ Enhances focus and concentration.
2. Poorna Bhujangasana
Poorna Bhujangasana, also known as Full Cobra Pose, is a deeper variation of the traditional
Cobra Pose (Bhujangasana) in yoga. It offers a more intense stretch and strengthens the back
muscles while promoting flexibility in the spine.

Figure 2.11:Poorna Bhujangasana

How to Perform Poorna Bhujangasana:
1. Starting Position: Lie on your stomach with your legs extended behind you, feet hip-
width apart, and the tops of your feet pressing into the mat.
2. Hand Placement: Place your palms flat on the floor beneath your shoulders, elbows
close to your body.
3. Engage Core: Gently engage your abdominal muscles to support your lower back.

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4. Inhale and Lift: Press into your palms and begin to lift your chest off the floor,
drawing your shoulder blades back and down.
Benefits:
➢ Strengthens the Spine: Improves flexibility and strength in the back.
➢ Opens the Chest: Expands the chest and lungs, aiding in better breathing.
➢ Stimulates Abdominal Organs: Promotes digestion and can relieve stress.
3. Rajakapotasana
Rajakapotasana, or King Pigeon Pose, is a beautiful and deep hip opener that also stretches
the chest and shoulders. Here‟s a concise guide on how to perform it:

Figure 2.12:Rajakapotasana
How to Practice Rajakapotasana:
1. Start in Downward Facing Dog: Begin on your hands and knees, lift your hips up and
back, creating an inverted V shape.
2. Bring One Leg Forward: From Downward Dog, bring your right knee forward to your
right wrist, placing your right foot near your left hip.
3. Extend the Other Leg Back: Straighten your left leg behind you, keeping the top of
your foot on the mat.
4. Square Your Hips: Aim to keep your hips square to the front of the mat. If necessary,
use a folded blanket under your right hip for support.
Benefits:
➢ Opens the hips
➢ Stretches the thighs and groin
➢ Enhances flexibility
➢ Improves posture and balance
d. Supine line
1. Sarvangasana
Sarvangasana, also known as Shoulder Stand, is a popular inverted yoga pose that offers
numerous benefits for the body and mind. Here‟s a brief overview:

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Figure 2.13:Sarvgasana
How to Perform:
1. Preparation: Lie on your back with your arms at your sides and your legs extended.
2. Lift: Bring your legs up towards the ceiling, keeping them straight. Use your core to
lift your hips off the ground.
3. Support: Place your hands on your lower back for support, keeping your elbows close
to your body.
4. Alignment: Ensure your shoulders and neck are relaxed and not bearing weight. Your
body should form a straight line from shoulders to toes.
Benefits:
➢ Strengthens: Engages the core, shoulders, and neck.
➢ Improves Circulation: Enhances blood flow and can help with lymphatic drainage.
➢ Calms the Mind: Promotes relaxation and can reduce stress.
➢ Stimulates Thyroid: Supports thyroid function by increasing blood flow to the area.
➢ Enhances Flexibility: Opens up the shoulders and neck.
2. Chakraasana
Chakraasana, also known as Wheel Pose or Urdhva Dhanurasana, is a backbend that opens
the chest and stretches the entire front body. Here‟s a brief guide on how to perform it:

Figure 2.14:Chakraasana
Steps to Practice Chakraasana:
1. Starting Position:

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➢ Lie on your back with your knees bent and feet flat on the floor, hip-width
apart.Place your hands beside your head, with your palms down and fingers
pointing toward your shoulders.
2. Preparation:
➢ Press your feet and hands firmly into the floor.
➢ Take a deep breath, engaging your core and glutes.
3. Lift Your Hips:
➢ On an inhalation, push through your hands and feet to lift your hips upward.
➢ Allow your back to arch as you raise your chest toward the ceiling.
4. Full Extension:
➢ If comfortable, straighten your arms and legs, pushing your chest toward the
wall behind you.
➢ Keep your head relaxed and off the floor, with your gaze toward your feet or
the ceiling.
5. Hold the Pose:
➢ Breathe deeply and hold the position for 15-30 seconds, or as long as feels
comfortable.
6. Coming Down:
➢ To exit the pose, gently lower your back, head, and hips back to the floor.
Benefits:
➢ Stretches the spine, chest, and shoulders.
➢ Strengthens the arms and legs.
➢ Stimulates the thyroid and adrenal glands.
➢ Improves flexibility and posture.
3. Navasana/Noukasana
Navasana (Boat Pose), also known as Noukasana, is a yoga posture that strengthens the core
and improves balance. Here‟s how to practice it:

Figure 2.15:Navasana /Noukasana

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How to Perform Navasana:

Start Position: Sit on the floor with your legs extended straight in front of you and your hands
resting beside your hips.
1. Lean Back: Slowly lean back, keeping your spine straight, and lift your legs off the
floor. Aim for a 45-degree angle with your torso.
2. Lift Your Legs: Bring your legs together and extend them straight out. Your body
should form a "V" shape.
3. Arm Position: Extend your arms parallel to the ground, reaching forward with your
palms facing each other.
4. Hold the Pose: Keep your chest lifted, shoulders relaxed, and gaze forward. Hold for
15-30 seconds while breathing steadily.
Benefits of Navasana:
➢ Strengthens Core Muscles: Engages abdominal muscles, improving stability and
posture.
➢ Enhances Balance: Challenges your coordination and balance.
➢ Stimulates Digestive Organs: Promotes circulation in the abdominal area.
➢ Improves Focus and Concentration: Encourages mental discipline.
4. Pavanamuktasana
Pavanamuktasana (Wind-Relieving Pose) is a gentle yoga posture that helps to relieve gas
and improve digestion, along with stretching the lower back and thighs. Here‟s how to
practice it:

Figure 2.16:Pavanamuktasana
How to Perform Pavanamuktasana:
1. Starting Position: Lie flat on your back with your legs extended and arms at your
sides.
2. Bend the Knees: Inhale deeply, and as you exhale, bend your knees and draw them
towards your chest.

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3. Wrap Your Arms: Hug your knees with your arms, holding onto your shins or just
below your knees. Ensure your lower back is pressed against the floor.
4. Relax Your Shoulders: Keep your shoulders relaxed and away from your ears.
Benefits of Pavanamuktasana:
➢ Relieves Gas and Bloating: Helps to expel gas and improve digestive function.
➢ Stretches the Lower Back: Relieves tension in the back and promotes flexibility.
➢ Improves Circulation: Encourages blood flow to the pelvic area.
➢ Calms the Mind: Provides a soothing effect on the nervous system.

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CHAPTER 3
Pranayama
Pranayama is derived from the Sanskrit words "prana," meaning "life force" or "vital energy,"
and "ayama," meaning "control" or "extension." Thus, pranayama refers to the practice of
controlling and regulating the breath to enhance physical, mental, and spiritual well-being.

Figure 3.1: Pranayama

Techniques of Pranayama:
1. Ujjayi (Victorious Breath)
➢ Inhale deeply through the nose, constricting the throat slightly to create a soft
sound.
➢ Exhale through the nose with the same constriction.Duration: 5-10 minutes.

2. Nadi Shodhana (Alternate Nostril Breathing)

➢ Close the right nostril with the thumb, inhale through the left nostril.
➢ Close the left nostril with the ring finger, release the right nostril, and exhale
through the right.
➢ Duration: 5-10 minutes.
3. Kapalabhati (Skull Shining Breath)
➢ Sit comfortably. Take a deep breath in, then exhale forcefully through the nose
while pulling the navel towards the spine.
➢ Inhale passively and repeat the forceful exhalation.
➢ Duration: 1-3 minutes.
4. Bhramari (Bee Breath)
➢ Inhale deeply through the nose. As you exhale, produce a humming sound like
a bee, feeling the vibration in your head.
➢ Duration: 5-10 minutes.

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Precautionary Measures:

➢ Consult a Doctor: If you have respiratory issues, high blood pressure, or heart
conditions, consult a healthcare provider before starting.
➢ Practice in a Comfortable Position: Ensure you are seated comfortably to avoid strain.
➢ Start Slowly: Beginners should start with shorter durations and gradually increase as
they become more comfortable.
➢ Avoid Overexertion: Listen to your body; if you feel dizzy or uncomfortable, stop and
breathe normally.
Benefits of Pranayama:
1. Physical Benefits:
➢ Improves lung capacity and respiratory efficiency.
➢ Enhances oxygen supply to the body.
➢ Helps regulate blood pressure and heart rate.
2. Mental Benefits:
➢ Reduces stress and anxiety.
➢ Promotes mental clarity and focus.
➢ Improves mood and emotional balance.
3. Spiritual Benefits:
➢ Deepens meditation practice.
➢ Fosters a sense of inner peace and tranquility.
➢ Enhances mindfulness and self-awareness.
1. Ujjayi
Ujjayi is a breathing technique often used in yoga, known as "victorious breath." It involves slightly
constricting the throat to create a gentle sound while inhaling and exhaling through the nose.
Meaning by Name
Ujjayi: The term "Ujjayi" comes from Sanskrit, where "ujj" means "to conquer" or "to be
victorious." It signifies the breath that helps conquer distractions and brings awareness.

Figure 3.1:Ujjayi

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Techniques:
1. Position: Sit comfortably or assume a yoga posture.
2. Inhale: Breathe in deeply through your nose, filling your lungs.
3. Constrict the Throat: Gently constrict the back of your throat as you exhale, creating a
soft "ha" sound. Your mouth can remain closed, breathing only through the nose.
4. Exhale: Allow the exhale to flow slowly and steadily, maintaining the throat
constriction.
5. Repeat: Continue this for several breaths, focusing on the sound and rhythm.
Precautionary Measures
➢ Avoid if Unwell: If you have respiratory issues (like asthma), consult a healthcare
provider before practicing.
➢ Practice Mindfully: Ensure you‟re in a relaxed state to avoid strain.
➢ Stay Aware: If you feel dizzy or lightheaded, stop and return to normal breathing.
➢ Not for Everyone: Pregnant individuals or those with hypertension should consult a
teacher before practice.
Benefits
➢ Enhances Focus: The sound of Ujjayi breath can help center the mind during practice.
➢ Promotes Relaxation: It activates the parasympathetic nervous system, promoting
calmness.
➢ Improves Lung Capacity: The controlled breathing pattern helps strengthen lung
function.
➢ Regulates Body Temperature: The practice can create internal heat, beneficial during
asana practice.
2. Sheetali
Meaning by Name Sheetali: The term "Sheetali" comes from Sanskrit, where "sheet" means
"cool" or "calm." This breathing technique is designed to cool the body and mind, promoting
relaxation and tranquility.

Figure 3.2:Sheetali

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1. Position: Sit comfortably in a cross-legged position or any relaxed posture.

2. Inhale: Roll your tongue into a tube (if you can), or simply purse your lips if you can’t
roll your tongue. Inhale deeply through your mouth, feeling the coolness of the air.
3. Exhale: Close your mouth and exhale slowly through your nose.
4. Repeat: Continue this for several breaths, focusing on the cooling sensation and the
rhythm of your breath.
Precautionary Measures
i. Avoid if Unwell: If you have respiratory issues or are feeling unwell, consult a
healthcare provider before practicing.
ii. Stay Hydrated: Ensure you‟re adequately hydrated, as this technique can enhance the
cooling effect.
iii. Mindful Practice: If you feel dizzy or uncomfortable, stop the practice and return to
normal breathing.
Benefits
➢ Cools the Body: Helps lower body temperature, making it beneficial in hot weather or
after intense exercise.
➢ Reduces Stress: Promotes relaxation and can help alleviate anxiety and tension.
➢ Improves Digestion: May enhance digestive function by calming the nervous system.
➢ Enhances Mental Clarity: The cooling effect can help improve concentration and mental
clarity.
5. Sheektari
Meaning by Name Sheektari: The name "Sheektari" is derived from Sanskrit, where "sheek"
means "to cool." This breathing technique is designed to cool the body and calm the mind,
promoting relaxation and mental clarity.

Figure 3.4:Sheektari
Techniques:
a. Position: Sit comfortably in a cross-legged position or any relaxed posture.

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b. Inhale: Open your mouth slightly, and curl your tongue into a tube shape. Inhale
deeply through your mouth, feeling the cool air entering your body.
c. Exhale: Close your mouth and exhale slowly through your nose.
d. Repeat: Continue this process for several breaths, focusing on the cooling sensation
and maintaining a steady rhythm.
Precautionary Measures
i. Avoid if Unwell: If you have respiratory issues or are feeling unwell, consult a
healthcare provider before practicing.
ii. Stay Hydrated: Ensure you‟re well-hydrated, as this technique enhances its cooling
effect.
iii. Mindful Practice: If you feel dizzy or uncomfortable, stop the practice and return to
normal breathing.
Benefits
➢ Cools the Body: Effectively lowers body temperature, making it particularly useful
in hot conditions or after vigorous activity.
➢ Reduces Stress: Promotes relaxation and can alleviate feelings of anxiety and tension.
➢ Enhances Digestion: May support digestive function by calming the nervous system.
➢ Improves Concentration: The cooling effect can enhance mental clarity and focus.

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Conclusion
Yoga is a transformative practice that fosters physical well-being, mental clarity, and
emotional balance, promoting a holistic sense of harmony and self-discovery.Holistic Health
Promotes overall physical, mental, and emotional well-being.Mindfulness Enhances
awareness and focus through breath and movement.Flexibility and Strength Improves
physical fitness and posture.Stress Relief Reduces anxiety and promotes relaxation.Self-
Discovery Encourages personal growth and inner peace.Accessibility Suitable for all ages
and fitness levels.Community Fosters connections with others through shared practice.

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