IntroductIon

 What is Yoga?

Yoga is essentially a spiritual discipline based on an extremely subtle Science which focuses on bringing
harmony between mind and body. It is an art and science for healthy living. The word "Yoga" is derived
from the Sanskrit root yuj meaning "to join", "to yoke" or "to unite".

According to Yogic scriptures, the practice of Yoga leads to the union of individual consciousness with
universal consciousness. According to modern scientists, everything in the universe is just a manifestation
of the same quantum firmament. One who experiences this oneness of existence is said to be "in Yoga" and
is termed as a yogi who has attained a state of freedom, referred to as Mukti, nirvāna, kaivalya or moksha.

"Yoga" also refers to an inner science comprising of a variety of methods through which human beings can
achieve union between the body and mind to attain self-realisation. The aim of Yoga practice (sādhana) is
to overcome all kinds of sufferings that lead to a sense of freedom in every walk of life with holistic health,
happiness and harmony.

 Brief history and development of Yoga

The science of Yoga has its origin thousands of years ago, long before the first religion or belief systems
were born. According toYogic lore, Shiva has seen as the first yogi or ādiyogi and the first guru or ādiguru.
Several thousand years ago, on the banks of lake Kantisarovar in the Himalayas, ādiyogi poured his
profound knowledge into the legendary saptarishis or "seven sages". These sages carried this powerful
Yogic science to different parts of the world including Asia, the Middle East, northern Africa and South
America. Interestingly, modern scholars have noted and marvelled at the close parallels found between
ancient cultures across the globe. However, it was in India that the Yogic system found its fullest
expression. Agastya, the saptarishi who travelled across the Indian subcontinent, crafted this culture
around a core Yogic way of life.

Yoga is widely considered as an "immortal cultural outcome" of the Indus Saraswati Valley Civilisation –
dating back to 2700 BC – and has proven itself to cater to both material and spiritual uplift of humanity. A
number of seals and fossil remains of Indus Saraswati Valley Civilisation with Yogic motifs and figures
performing Yoga sādhana suggest the presence of Yoga in ancient India. The seals and idols of mother
Goddess are suggestive of Tantra Yoga. The presence of Yoga is also available in folk traditions, Vedic and
Upanishadic heritage, Buddhist and Jain traditions, Darshanas, epics of Mahabharata including
Bhagawadgita and Ramayana, theistic traditions of Shaivas, Vaishnavas and Tantric traditions. Though
Yoga was being practiced in the pre-Vedic period, the great sage Maharishi Patanjali systematised and
codified the then existing Yogic practices, its meaning and its related knowledge through Patanjali's Yoga
Sutras.

After Patanjali, many sages and Yoga masters contributed greatly for the preservation and development of
the field through well documented practices and literature. Yoga has spread all over the world by the
teachings of eminent Yoga masters from ancient times to the present date. Today, everybody has conviction
about Yoga practices towards the prevention of disease, maintenance and promotion of health. Millions
and millions of people across the globe have benefitted by the practice of Yoga and the practice of Yoga is
blossoming and growing more vibrant with each passing day.
 The Fundamentals of Yoga

Yoga works on the level of one's body, mind, emotion and energy. This has given rise to four broad
classifications of Yoga: Karma Yoga where we utilise the body; Jnāna Yoga where we utilise the mind;
Bhakti Yoga where we utilise the emotion and Kriya Yoga where we utilise the energy. Each system of
Yoga we practice falls within the gamut of one or more of these categories.

Every individual is a unique combination of these four factors. Only a guru (teacher) can advocate the
appropriate combination of the four fundamental paths as is necessary for each seeker. "All ancient
commentaries on Yoga have stressed that it is essential to work under the direction of a guru."

 Traditional schools of Yoga

The different philosophies, traditions, li neages and guru-shishya paramparas of Yoga led to the emergence
of different traditional schools. These include Jnāna Yoga, Bhakti Yoga, Karma Yoga, Pātanjala Yoga, Kunḍ
ạ lini Yoga, Haṭha Yoga, Dhyāna Yoga, Mantra Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga etc.
Each school has its own approach and practices that lead to the ultimate aim and objectives of Yoga.

Yogic practices for health and wellness

The widely practiced Yoga sadhanas are: Yama, Niyama, Āsana, Prānāyāma, Pratyāhara, Dhārana,
Dhyāna, Samādhi, Bandhas and Mudras, Shatkarmas, Yuktāhāra, Mantra-japa, Yukta-karma etc. Yamas are
restraints and Niyamas are observances. These are considered to be pre-requisites for further Yogic
practices. Āsanas, capable of bringing about stability of body and mind, "kuryat-tadasanam- sthairyam",
involve adopting various psycho-physical body patterns and giving one an ability to maintain a body
position (a stable awareness of one's structural existence) for a considerable length of time.

Prānāyāma consists of developing awareness of one's breathing followed by willful regulation of

respiration as the functional or vital basis of one's existence. It helps in developing awareness of one's mind
and helps to establish control over the mind. In the initial stages, this is done by developing awareness of
the "flow of in-breath and out-breath" (svāsa-prasvāsa) through nostrils, mouth and other body openings,
its internal and external pathways and destinations. Later, this phenomenon is modified, through
regulated, controlled and monitored inhalation (svāsa) leading to the awareness of the body space getting
filled (puraka), the space(s) remaining in a filled state (kumbhaka) and it getting emptied (rechaka) during
regulated, controlled and monitored exhalation(prasvāsa).

Pratyāhara indicates dissociation of one's consciousness (withdrawal) from the sense organswhich connect
with the external objects. Dhārana indicates broad based field of attention (inside the body and mind)
which is usually understood as concentration.
 Yoga Asana
1. Easy Pose — Sukhasana — to Relieve Stress

Sit cross-legged on a yoga mat with your hands on your knees, palms up.
Keep your spine as straight as you can. Push the bones you’re sitting on
down into the floor — your “sit bones” in yoga-speak. Close your eyes and
inhale.

“This is a great pose for beginners to use as an assessment,” says Gwen

Lawrence, yoga coach for a number of sports teams, athletes, and
celebrities. “Just sitting on the floor gives you a perfect way to see and feel
the external rotation on the legs.” This pose also boosts back flexibility and can help relieve stress.

2. Cat-Cow to Awaken the Spine and Ease Back Pain

Get on your mat on all fours with your hands directly below your
shoulders and your knees directly below your hips. Distribute your
weight equally between your hands and spread your fingers wide.
Inhale and round your back, arching it up as you lower your chin to
your chest; feel the stretch from your neck to your tailbone, like a
cat. As you exhale, lower your back down all the way to a scoop
shape as you lift your head, and tilt it back.

“Cat-Cow stretches and awakens the spine, which helps ease back pain,” says Leah Cullis, a certified yoga
teacher and co-author of Power Yoga: Strength, Sweat, and Spirit. “It also opens and increases flexibility of
the whole spine, neck, chest, and shoulders. I recommend repeating 5 to 10 times or more.”

3. Tree Pose — Vrksasana — to Improve Your Balance

Start by standing straight for this pose. Bring your hands together in the
prayer position and lift them over your head. Balance on your right leg.
Bend your left knee out to the left side and press your left foot to the inner
thigh of your right leg, or even just your ankle. (To avoid injury, though,
never press your foot into your knee.) Hold for 30 seconds. Switch legs and
repeat.

“This pose helps to stretch the body long, from the heels to the tips of your
fingers,” says Shea Vaughn, wellness and fitness expert and author of Breakthrough: The 5 Living
Principles to Defeat Stress, Look Great, and Find Total Well-Being (and mom of actor Vince Vaughn). It
will also help you improve your balance.

4. Svanasana — to Enhance Flexibility

In Downward-Facing Dog, your body forms an inverted V-shape. Start

by placing both hands on the mat in front of you, palms down; your hands
should be slightly in front of your shoulders. Place your knees on the
ground directly under your hips. Exhale as you lift your knees off the
ground and lift your buttocks and hips toward the ceiling.
 Push the top of your thighs back and stretch your heels down toward the floor. Keep your head down
between your upper arms and in line with them, not hanging down. If you notice your lower back
rounding, try bending your knees to help lengthen your back.

“Downward-Facing Dog calms the nervous system, works on overall flexibility, decompresses the spine,
tones the arms, sculpts the legs, and opens the shoulders,” says Cullis. The pose is often held for five
breaths between sides, or longer for more strength-building benefits. Lengthen from your wrists to your
hips on your inhales, and deepen your roots from your hips to your heels with each exhale, suggests Cullis.

5. Child’s Pose — Balasana — to Help You Relax and Unwind

From Downward-Facing Dog, simply bend your knees and lower your
butt to your heels as you bring your chest toward the floor over your
knees. Lower your shoulders and head to the floor. Place your arms
along your sides, palms down, or you can support your head by
folding your arms under your forehead. Breathe and relax for as long
as you need to.

“Child’s Pose is one of the most healing yoga poses, and it’s my favourite of them all,” says Cullis. “It
awakens the connection between the breath and body and sends calming energy through all the muscles.
It’s an opportunity to get grounded, go inward, and to come out of your busy mind and into your body by
awakening your breath from the inside out.” Child’s Pose is a great way to take a break and relax during
your yoga practice, or anytime you feel tired or overwhelmed.

6. Baby Pigeon Pose to Open Up Your Hips

From all fours, move your right knee forward between your hands. As
though you were doing a lunge, slowly straighten your left leg behind
you, keeping the knee and top of the foot on the floor. Now rotate the
right knee toward the right wrist and bring it down to the floor with
your right calf flat on the floor and your right foot resting under your
left groin. Lower your upper body over the bent leg, either all the way
to the floor or resting on your elbows. Slowly inhale and exhale five
times. Before you change sides, push back on your left leg to stretch the calf muscles. Repeat with your left
leg bent and right leg extended.

This pose is a favourite for runners because it boosts hip flexibility and also releases the glutes and low
back, Lawrence says. “If you run, lift weights, do Cross Fit, or Spin, you must do this stretch to keep strong
and flexible and enhance your performance,” she says. It may be challenging at first, but you’ll learn to
love this pose, Lawrence promises.

7. Mountain Pose — Tadasana — to Improve Your Posture

Stand still, with your chest open and broad and your hands at your sides, and feel your
feet on the floor and the sensations in your legs and back. Then analyze your posture in
front of a mirror. Lawrence makes her athletes hold long pencils in each hand as they
stand. “I tell them to look down at the pencils and, like a compass, see how they point.
Are they the same? Does one point straight and the other point to three on the clock?”

This pose will show if you have any imbalances in your shoulders and give you clues
about what you need to work on. If one pencil is very turned in, so is your shoulder.
 8. Legs-up-the-Wall Pose — Viparita Karani — to Restore and Revitalize

This is a great ending pose for beginners and those experienced at yoga alike. Lie on
the floor with your butt right up against a wall. “Walk” your legs straight up the
wall so that your body is in an L shape with your torso flat on the floor and
perpendicular to the wall. You may want to place a rolled-up blanket under your
lower back for support; keep your elbows out to the sides on the floor for additional
support. Flex toes to feel a stretch in the backs of your legs. Breathe deeply and hold
the position for as long as you like. To release, bring your knees to your chest and
roll over to your side. This pose revitalizes tired legs and puts renewed pep in your step.

BENEFITS OF YOGA
If you’ve done your “downward dog” yoga pose today, you’re probably feeling
more relaxed. Regardless of your level of yoga expertise, if you’re practicing
regularly, you can feel better from head to toe.

Yoga offers physical and mental health benefits for people of all ages. And, if
you’re going through an illness, recovering from surgery or living with a chronic
condition, yoga can become an integral part of your treatment and potentially
hasten healing.

A yoga therapist can work with patients and put together individualized
plans that work together with their medical and surgical therapies. That way, yoga
can support the healing process and help the person experience symptoms with
more centeredness and less distress.

1. Yoga improves strength, balance and flexibility.

Slow movements and deep breathing increase blood flow and warm up muscles,
while holding a pose can build strength.
Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but
never on the knee) at a right angle. Try to focus on one spot in front of you, while
you balance for one minute.
2. Yoga helps with back pain relief.
Yoga is as good as basic stretching for easing pain and improving mobility in
people with lower back pain. The American College of Physicians recommends yoga
as a first-line treatment for chronic low back pain.

Try it: Cat-Cow Pose

Get on all fours, placing your palms underneath your shoulders and your knees
underneath your hips. First, inhale, as you let your stomach drop down toward the
floor. Then, exhale, as you draw your navel toward your spine, arching your spine
like a cat stretching.

3. Yoga can ease arthritis symptoms.

Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints
for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

4. Yoga benefits heart health.

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

Try it: Downward Dog Pose

Get on all fours, then tuck your toes under and bring your sitting bones up, so that
you make a triangle shape. Keep a slight bend in your knees, while lengthening your
spine and tailbone.

5. Yoga relaxes you, to help you sleep better.

Research shows that a consistent bedtime yoga routine can help you get in the right
mindset and prepare your body to fall asleep and stay asleep.

Try It: Legs-Up-the-Wall Pose

Sit with your left side against a wall, then gently turn right and lift your legs up to
rest against the wall, keeping your back on the floor and your sitting bones close to
the wall. You can remain in this position for 5 to 15 minutes.
6. Yoga can mean more energy and brighter moods.
You may feel increased mental and physical energy, a boost in alertness and
enthusiasm, and fewer negative feelings after getting into a routine of practicing
yoga.

7. Yoga helps you manage stress.

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

Try It: Corpse Pose (Savasana)

Lie down with your limbs gently stretched out, away from the body, with your palms
facing up. Try to clear your mind while breathing deeply. You can hold this pose for
5 to 15 minutes.

8. Yoga connects you with a supportive community.

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

9. Yoga promotes better self-care.

Scientific Research on Yoga Benefits
The U.S. military, the National Institutes of Health and other large organizations are
listening to — and incorporating — scientific validation of yoga’s value in health
care.

Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues,

oncology, women’s health, chronic pain and other specialties.