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Acknowledgements
Centra Board of Secondary Education would to like express their graitude to all the individuals
and organizaions who have contributed in the preparaion of this trainee manual. Special
thanks are extended to the persons who collaborated in the preparaion of the different
modules. Sincere appreciaion is also extended to all who have provided subject matter and
review for the individual modules. The preparaion of this manual would not have been
possible without the support of the Beauty and Wellness Industry. The Industry feedback has
been extremely encouraging from incepion to conclusion & it is with their inputs that we have
tried to bridge the skill gaps exising today in the industry. We would especially like to thank in
random order,
,
Bapu Nature Cure & Naturopathy, Art of Living, S-VYASA Talwalkar's and Zorba who have
reviewed and given input for this trainee manual. This paricipant manual is dedicated to all the
aspiring youth who desire to achieve special skill which would be a lifelong asset for their future
endeavoursand help them make a bright career in the Beauty and Wellness Sector.
Special thanks to Mr. Gautam Sinha and Inspiredge India for helping with content creaion.

Yoga Student Handbook Also a special menion of Mr. Sarvesh Shashi, Mr. Om Prakash Kuriyal, Ms. Vidhu& Ms. Aananya
Sharma for agreeing to be part of the photo shoot done for content creaion.

Class XI

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About this book Table of Contents

The beauty and wellness industry in India growing at a CAGR of 18.6 % and is likely to reach the Modules and Units Page No
100,000 crore mark soon. The sector is thriving on the increasing secion of the affluent and middle Unit 1:Introduction to Yoga and Yogic Practices
class populaion that has started considering beauty and wellness as a necessity. Increased emphasis on 1 Yoga: Etymology, definitions, aim, objectives and misconceptions
a holisic wellbeing with people's desire to look good and young are other moivators for the beauty and
2. Yoga: Its Origin, history and development
wellness industry. Employment in Beauty Sector was esimated to grow at a CAGR of 20%, with 23% in 3. Rules and regulations to be followed by Yoga Practitioners
organised and 15% in unorganised segments with a shortage of over 600,000 skilled personnel by the end 4. Introduction to major schools of Yoga (]nana, Bhakti, Karma, Patanjali, Hatha)
of 2016. With a shift in focus towards the quality of service, the industry has been looking to hire a skilled Introduction to Yoga practices
5.
workforce to sustain growth. 6. Shatkarma: meaning, purpose and their significance in Yoga Sadhana
-
This Yoga Studend Handbook Xlis designed to enable theoreical and pracical training to become a 7. Introduction to Yogic Sukshma Vyayama, Sthula Vyayama and Surya Namaskar
Yoga Instructor. The Qualificaion Pack of a Yoga Instructor includes the following Naional
Occupaional Standards which have all been covered in this Trainee Manual:
Unit 2: Introduction to yoga Texts
1. Introduction and study of Patanjala Yoga Sutra including memorization of selected Sutras
1. Prepare and maintain workarea. (P.Y.S. 1/2,14,2/1,27,29, 46,47,49)
2. Conduct the basicyoga sessions. 2 Introduction and study of Bhagavad Gita including memorization of selected Slokas (B.G.
2/47,48,50 3/13)
3. Maintain health and safety at the workplace
3. Concept of Aahara (Diet) according to Yogic texts
4. Create a posiive impression at the workplace. 4. Significance of Hath Yoga practices in Health promotion
This Yoga Studend Handbook - Xlis designed considering the minimum educaion qualificaion of Yoga 5. Concept of mental well being according to Patanjali Yoga
Instructor to be preferably Class VIIl pass. The key learning objecives and the skills gained by the 6. Yogic practices of Patanjali Yoga: Balhiranga and Antaranga Yoga
paricipant are defined in their respecive units. We would like to thank Ms. VandanaLuthra, Chairman of 7. Concept of healthy living in Bhagwad Gita
Beauty and Wellness Sector Skills Council for her constant guidance and support. We would also like to 8 Importance of subjective experience indaily Yoga Practice
acknowledge the efforts put in by the BWSSC team, master trainer, consultants and our Industry
Unit 3: Yoga for Health Promotion
Partners who give their valuable inputs in making this Paricipant Handbook. We hope that this
Yoga Studend Handbook - Xlwill be able to provide a sound learning support to our friends to aspire to
1. Brief introduction to Human Body
build their career in the beauty and wellness industry.
2. Role of Yoga for health promotion
3. Yogic attitudes and practices
4. Introduction to Yogic Diet and its relevance and importance in Yoga Sdhana
5. Dincharya and Ritucharya with respect to yogic life style
6 Holistic approach of Yoga towards Health and Diseases
7. Introduction to First aid and CPR
8. Yogic management of stress and its consequences
9. Yoga in prevention of common disease
10. Yoga and Personality development

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Vakrasana,Gomukhasana
PRACTICAL
Bhujangasana, Shalabhasana,Makarasana
To introduce Yogic postures and Practices.
Pavanamuktasana, Uttanapadasana, Ardha Halasana, Setubandhasana
II. To introduce the practices of Shatkarmas, Surya namashkara, Asanas, Breathing Vipareetkaraniasana, Saralmatsyasana, Shavasana,
Practices and Pranayama
Preparatory Breathing Practices and Pranayama
Practice of the following Yogic practices with brief the oretical knowledge about their I. Preparatory Breathing Practices
importance of name, technique, salient points, precautions to be taken and advantages of each
of the following Yogic practices, e.g Shatkarma, Yogic Sukshma Vyayama & Sthula Vyayama, Sectional Breathing (Abdominal,Thoracic and Clavicular)
Surya Namaskara, Yogasanas, Pranayama, Bandhas, Mudras and Practices leading to Dhyana. Yogic Deep Breathing
A. Demonstration Skills
Anulmoa Viloma/Nadi Shodhana
a) Prayer :Concept and Recitation of Pranava and Concept and Recitation of II. Pranayama
Hymns
Concept of Puraka, Rechakaand Kumbhaka
b) Yoga Cleansing Techniques
Shitali (Without Kumbhaka)
of Dhauti, Neti and Kapalbhati
Knowledge
Yogic Sukshma Vyayama and Sthula Vyayama
Bhramari (WithoutKumbhaka)
g) Understanding of Bandha and Mudra
I. YogicSukshma Vyayama
I. Bandha
GrivaShakti Vikasaka I&II
Bhuja Valli Shakti Vikasaka Jalandhara Bandha
Uddiyana Bandha
PurnaBhuja ShaktiVikasaka
II Mudra
Vaksha Sthala Shakti Vikasakal&II
Hasta Mudras
KatiShaktiVikasaka I, II, IV & V
Kaya Mudras
Jangha Shakti VIkasaka I& II
Pindali Shakti Vikasaka h) Practices leading to Meditation and Dhyana Sadhana
Recitation of Pranava Mantra
I. Yogic Sthula Vyayama
Recitation of Hymns ,in vocations and prayers
Sarvanga Pushti
Breath Meditation
Hrid Gati (Engine Daud)
Om Dhyana
d) Yogic Surya Namaskara
e) Yogasana A. Field Training (Methods of Teaching Yoga)
Tadasana, Vrikshasana, Ardha Chakrasana, Padahastasana, Kati Essentials of Good Lesson Plan: concepts, needs, planning of
Chakrasana teaching Yoga (Shatkriya, Asana, Mudra, Pranayama &
Meditation)
Dandasana, Bhadrasana,Padmasana,Vajarasana,
Practice of Yoga at different levels (Beginners, Advanced, School
Mandukasana, Ushtrasana, Shashankasana, Uttana Mandukasana, Children, Youth, Women and Special attention group)
Kagasana
Class nanagement in Yoga: its meaning and need
Paschimottanasana, Purvottanasana
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Models of Lesson Plan; UNIT 1 :INTRODUCION TO YO GAAND YOGIC PRACTICES

1. Introducion to Yoga and Yogic Practics Unit Objecives
Yoga: Etymology, definitions, aim, objectives and misconceptions Atthe end ofthis unit, you will be able to:
Yoga: Its Origin, history and developmnent 1. Explain the meaning of Yoga
Rules and regulations to be followed by Yoga Practitioners 2. Describe, why Yoga is so relevant in today's fast paced world

Introduction to major schools ofYoga (Jnana, Bhakti, Karma, Patanjali, Hatha) 3. Explain different definiion of Yoga

Introduction to Yoga practices 4. Describe different streams of Yoga

Shatkarnma: meaning, purpose and their significance in Yoga Sadhana 5. Explain eight limbs of Ashtang Yoga'
6. Explain major benefits of doing Yoga
Introduction to Yogic Sukshma Vyayama,Sthula Vyayama and Surya
Namaskar 7. Describe the significance of InternaionalYoga Day'

Introduction to Yogasana: meaning, principles, and their health benefits What is Yoga?
Introduction to Pranayama and Dhyana and their health benefits The word Yoga is derived from Sanskrit word Yog, whichmeans Jod' in Hindi orJoining' in English.
Thisisjoining of'Jivatam' (Human) with 'Parmatma' (God). Through the pracice ofYoga, one can have
Identify career opportunities in Yoga Self-realisaionandachieve God.'Yog'wordbecameYogainEnglish.
For a simple person, Yoga is another form of physical exercise. By doing physical exercises, one can
develop only body muscles. But through Yoga, one achieves the condiioning of even all the internal
organs like - heart, brain, spleen, liver, lungs, intesines, etc. Apart from these vital organs, through
Yoga all the glands, like - thyroid, pituitary and penial gland of the brain, funcion better.

Fig. Yoga Pose

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Originated in ancient India, Yoga typically nmeans 'union' between the mind, body, and spirit. It
involves the practice of physical postures and poses, which is also referred to as 'asana' in Sanskrit. As
the name suggests, the ultimate aim of practising Yoga is to create a balance between the body and
the mind and to attain self-enlightenment. To accomplish it, Yoga makes use of different movements,
Brain Heart breathing exercises, relaxation technique, and meditation. Yoga is associated with a healthy and lively
lifestyle with a balanced approach.
The oldest physical discipline in existence known to humanity, the Yoga brings stability to the body and
Glands Lungs the wavering mind. It increases the lubrication of joints, ligaments, and tendons of the body. Studies in
the field of medicine suggest that Yoga is the only form of physical activity that provides complete
conditioning to the body because it massages all the internal organs and glands. It reduces the risk of
many diseases. Yoga can create a permanently positive difference to the lifestyle of anybody
Human Body Parts
that are Positively practicingit on a regular basis.
Backbone Effected by Intestines Yoga is a perfect way to ensure overall health and physical fitness. Through meditation, breathing
Yoga
exercises (called pranayams); you can banish all your stress and lead a healthy life. In fact, it is one of
the best remedies known to humankind, for curing chronic ailments that are otherwise difficult to be
cured by other medications. People suffering from backaches and arthritis are often suggested to do
asanas that concentrate on the exercise of the muscles at the strategic locations. Pranayamas are the
Pancreas Liver best breathing exercises to increase the capacity oflungs.
The amazing thing about Yoga is that its positive effects on the health and mind are visible over time.
Spleen
Another specialty about Yoga is its wide choice of asanas. Depending upon the stamina and overall
health, you can choose from the mild pranayamas and asanas to high-intensity asanas. It is a
medication without the actual use of medicines. Moreover, no visible side effects are associated with
Fig. Human Body Parts that are Positively Effected by Yoga the practice of Yoga on a regular basis. All you need to know is the most appropriate asanas according
to the ability and structure of your body. Also, you need to know the right way of performing the
Yoga asanas, because any wrong attempt can cause sprains and injuries.

Yoga is practical aid, not religion. Yoga is an ancient art based on a harmonizing system for Conscious connection to something allows us to feel and experience that thing, person, or experience.
development thebody, mind, and spirit. The regular practice of yogawill not only lead you to a sense of
of The experience of connection is a state of yoga, a joyful and blissful, fulfilling experience.
peace and well-being, but will also give you a feeling of being at one with the nature. In the present time, There is no single definition of yoga. To experience truth through yoga, we must study its classical
more and more people, especially the Westerners, are resorting to Yoga to finda cure for chronic health definitions and reflect on ourunderstanding of it.
problems and attain a peace of mind. They are also curious about knowing what exactly is Yoga and what If we wish to connect to the intuitive, creative part of us and realize the eternal Self, we need to
all are included in it. Although many of us are well aware of the health benefits of Yoga, not everyone consider what yoga really is. Each definition of yoga reveals a part of the ocean of knowledge and
knows about the origin and exact definition of Yoga. It is a popular belief that Yoga merely includes experience that forms the yogicpath.
stretching and warm up exercises.

Fig. Dhyan Mudra in Yoga

Fig.. Bhujangasana in Yoga

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Paricipant Handbook
YOGA: ITS ORIGIN, HISTORY AND DEVELOPMENT.

Unit Objecives The presence of Yoga is also available in folk tradiions, Vedic and Upanishadic heritage,
Buddhist and Jain tradiions, Darshanas, Ramayana, epics of Mahabharata incuding
Atthe end ofthis unit, you will be able to: Bhagawad Gita and theisic tradiions of Shaivas, Vaishnavas and Tantric tradiions.
1 Explain the roots of Yoga in India Though Yoga was being praciced in the pre- Vedic period, the great sage Maharishi
2 Describe the history & evoluion of Yoga Patanjali systemaised and codified the then exising Yogic pracices, its meaning, and its
related knowledge through Patanjali's Yoga Sutras.
Describe the journey of Yoga from India to the World
After Patanjali, many sages and Yoga masters contributed greatly to the preservaion
4 Explain the contribuion of Yog Gurus in spreading Yoga to the World and development of the field through well-documented pracices and literature. Yoga has
spread to all over the world by the teachings of eminent Yoga masters from ancient
The land of Yoga imes to the present date. Today, everybody has convicion about Yoga pracices
The science of Yoga has its origin thousands of years ago, long before the first religion or belief towards the prevenion of disease, maintenance, and promoion of health. Millions and
systems were born. According to Yogic lore, Shiva is seen as the first yogi or diyogi and the millions of people across the globe have benefited from Yoga, and the pracice of Yoga
first guru or diguru. Several thousand years ago, on the banks of Lake Kanisarovar in the is blossoming and growing more vibrant with each passing day.
Himalayas, diyogi 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. Interesingly, modern History and Evoluion of Yoga
scholars have noted and marvelled at the close parallels found between ancient cultures There are many theories associated with Yoga. It is mentioned in Rig Veda, and its evidence was found
across the globe. However, it was in India that the Yogic system found its fullest expression. in the oldest civilization of Indus-Saraswati, which is considered to be more than 5000 years old
Agastya, the saptarishi who travelled across the Indian subconinent, crafted this culture (3000 B.C.), it means Yoga is older than 5000 years. It was invented by 'Rishi Munis' for doing
around a core Yogic way of life. meditation, but apart from that, it has a very good effect on the body. During the journey of more
than 5000 years, Yoga evolved in many forms. As explained earlier, mainly it has following four paths

Janan Yoga
Bhakti Yoga
Karma Yoga
Raj Yoga

After Veda Period, the great 'Mahrishi Patanjali' created systems in Yoga. He created text which
was named as 'Patanjali Yog Sutras'. Although many other Sages or (Rishis' contributed in the
development ofYoga, but the effect of 'Maharishi Patanjali' is greatest. Due to that evolution ofYoga
is divided in to the following periods
-

1. Pre-Patanjali Period (Before50OBC)

2. Patanjali Period (500 BC to 800 AD)
3.

Fig. -
India Land of Yoga Post Patanjali Period (800 AD onwards)

Yoga is widely considered as an "immortal cultural outcome" of the Indus-Saraswai Valley

Civilisaion daing 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-Saraswai Valley
Civilisaion with Yogic moifs and figures performing Yoga sdhana suggest the presence of Yoga in
ancient lndia. The seals and idols ofMother Goddessaresuggesive ofTantraYoga.

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-
3 Post-Patanjali Period (800 AD onwards) Period after Patanjali Period, which covers current
period also, is called Post-Patanjali period. After Patanjali, there were many Yogis and Sants,
who developed Yoga. With their own personal style, they created a new form of Yoga, but the
basic form of Yoga is same in all the styles.
Modern Yoga is also called Hath Yoga'or physical Yoga. This also related to 'Kundalini Yoga'
which is part of Raja Yoga'. Modern Yoga is a mix of all the four paths of Yoga and gives
more stress on postures. For getting complete benefits of Yoga, one should have a holistic
approach towards it, even without any religious inclination.

Fig. Maharishi Patanjali

-
Pre-Patanjali Period (Before 500 BC) It is also called as Veda Era since all Veda and
Upanishads were written during this period.
-
Veda These are the text which contains hymns, philosophy, and guidance for life. These are
written in Sanskrit, which is considered to be the mother of all languages. The writer of Vedas
are unknown, and it is considered to be the oldest written documents by a human. There are Fig. 1.2.4. Garudasan
four Vedas
1
Rigveda Journey of Yoga from India to the World
2
Yajurveda For many, the pracice of yoga is restricted to Hatha Yoga and Asanas (postures). However, among the Yoga
Sutras, just three sutras are dedicated to asanas. Fundamentally, hatha yoga is a preparatory process so
Atharvavda 4-Samveda that the body can sustain higher levels of energy. The process begins with the body, then the breath, the
3

Upanishads Meaning of Upanishads is Sitting down on feet' which means getting mind to the inner self.
'shiksha' or education. These are the essence of Vedas. There are more than 200 Upanishads Yoga is also commonly understood as a therapy or exercise systemn for health and fitness. While
available. physical and mental health is natural consequences of yoga, the goal of yoga is more far-reaching. "Yoga
is about harmonizing oneself with the universe. It is the technology of aligning individual geometry
wttaliáHlviH with the cosmic, to achieve the highest level of percepion.
Yoga does not adhere to any paricular religion, belief system or community; it has always been
approached as a technology for inner well-being, Anyone who pracices yoga with involvement can reap
Etrftdilaihh
its benefits, irrespecive of one's faith, ethnicity or culture.
Tradiional Schools of Yoga: Different Philosophies, Tradions, lineages and Guru-shishya tradiions of Yoga
Fig. 1.2.3. Pandulipi' of Veda lead to the emergence of different Tradiional Schools of Yoga e.g. Janan-yoga, Bhaki-yoga, Karma-yoga,
-
Dhyana-yoga, Patanjali-yoga, Kundalini-yoga, Hatha-yoga, Mantra-yoga, Laya-yoga, Rajayoga, Jain-yoga,
2
Patanjali Period (500 BC to 800 AD) Maharishi Patanjali compiled all Yoga in a book Buddha-yoga, etc. Each school has its own principles and pracices leading to ulimate aim and objecives
called Yog sutras'. This book has total 196 sutras or formula. The Book has four segments, of Yoga.
-
called Samadhi Pada, Sadhana Pada, Vibhuti Pada, Kaivalya Pada.
- - Contribuion of Yog Gurus in Spreading Yoga
Samadhi Pada In this segment Patanjali explains about Samadhi. Sadhana Pada In this
Yoga has spread all over the world by the teachings of great personaliies like Swami Shivananda, Shri
segmenthe explains about meditation. T.Krishnamacharya, Swami Kuvalayananda, Shri Yogendra, Swami Rama, Sri Aurobindo, Maharshi
Vibhuti Pada- In this segment Patanjali explains about yoga. Mahesh Yogi, Acharya Rajanish, Pattabhi Jois, BKS. Iyengar and Swami Satyananda Sarasvai. B.K.S. Iyengar
was the founder of the style ofyoga known as "lyengar Yoga" and was considered one of the foremost yoga
Kaivalya Pada - In this segment Patanjali explains the connection of yoga with Body, mind, type. In modern days, Sri Sri Ravishankar & Swanmi Ramdev has contributed a lot in spreading Yogato the
and soul. There are many exercises explained in this segmentwhich can unite all of these. common household.

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Dosh: Body types as per Ayurveda, Pitta (Fire), Vata (Air) and Kapha (Earth) Hatha Yoga: A type of
Yoga Path Mudra: Hand Gesture during Yoga Pracice.

Fig. Hast Mudra in Yoga

Mantra: Groups of words, chanted for creaing posiive environment Meditaion or Dhyan: Pracice of
Fig. Virkshasana Pose
controlling and focusing the mind and process of self-awakening Nadi: This is an Energy channel as
Yoga Terminology and Their Meaning per Vedic Believes, in which Prana' flows Ojus: The subtle energy created in body by discipline of
chasity OmorAUM:The original universal syllable as per Vedicbelieves
Unit Objecives
Atthe end of this unit, you will be able to:
1 Describe the common Yoga terms
2 Explain the meaning of common terminology of Yoga

Common Terminology used in Yoga

Asana: Body Posture in Yoga Ashtanga:

One ofthe major Yoga path, which has eight limbs Ayurveda: Ancient Indian Science of medicines
Bandha: Internal Lock which is used duringyoga Chakra: Seven energy centers ofBody
Fig. Om or Aum
Sahasrara Crown
Patanjali :Indian Sage who compiled all Yoga Sutras, which was earlier scattered in different forms
Aj Third Eye Pranayama: Types of Breathing exercises in Yoga Pracices Props:Tools which are used for assising
-
Vishuddha Throat yogis in doing yoga pracice for ex. Mat, Straps, etc.
Power Yoga: It isa type ofAshtanga Yoga which has more focus on Fitness Sacrum:Atriangular
Anghata Heart
shaped Bone situated at the base of Spine
Maipra Solar
les
sdhls

Muladhara Root

Fig. 1.3.1. Seven Chakras

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It does not require one to be vegetarian to practíce Yoga.

However, in the advanced level of yoga, it is recommended to lead a vegetarian life. It is advised to fill half
of the stomach with food, one-quarter with water and to keep the remaining quarter empty. This pracice
keeps the body fit and acive. Details on diet are given in Yogic Diet.

Paricipant Handbook
Condition of Stomach
FigSacrum Bone It is highly recommended that your stomach is empty while doing yoga. That is why Yoga is
Samadhi: A state of meditaion Sadhana: Spiritual discipline for getting Sidhhi Shani: normally praciced during morning hours after emptying the stomach. If that is not possible, then at
it means Peace and very frequently chanted during Yoga Pracice Shodhna: A purificaion process in least give 3- 4hourgap after your last meal for doing yoga.
Hatha Yoga Sutras: Classical text for Yoga created by Yogis Sushma Nadi: The Central Prana Current In the morning create a schedule of waking up at fixed ime and empty your bowl before doing
Svadhyaya: Self Study Ujjayi: Sound of breath, taken from a slightly constricted throat Upanishad: yoga. After some ime it would become natural, and you would need not to force your body for that.
Ancient Vedic Text written by Indian Sages Vinyasa: A body movement linked with breath Yogi or
Yogini: Disciple ofYoga Way of breathing
During Yoga, you should breathe through your nose, not from the mouth. It is very important in
Basic Rules of Yoga order to getfull benefits of Yoga.
Like any other activity, Yoga also has some basic rules. These rules should followed in order to get
.
optimum results from yoga Some of the basic rules are stated below. Body Condiion While Doing Yoga
Age for yoga While doing Yoga, one's body should be free from fever or any other disease. If he/ she is suffering
from any disease, he/ she should consult his/ her doctor before pracicing Yoga.
Yoga has no age limitation. Person of any age can pergorm Yoga.Only some type of Yoga is
While doing Yoga one's body should be relaxed and calm.
associated with age

Ideal Place for Yoga Asans in Inverted Posiion

The female pracioner should avoid doing any type of inverted posiion yoga, such as Shirshasan
It is advisable to pracice Yoga in a quiet and properly venilated room. You can also pracice Yoga at
or Sarvangasan, during periods. This can harm their body.
outdoors, amidst trees and flowers.
Avoid pracicing Yoga during colds, strong winds, smoky or dirty atmosphere. Make sure your Yoga mat is Pain in Body while Doing Yoga
surrounded by much space to avoid any sort of accidents while pracicing Yoga poses like Sirshasana. Iniially, the body tends to pain since it would be in siff condiion. But if pain is unbearable then you should
Refrain from pracicing under an electric fan, ifit is not too hot. immediately stop yoga and inform your instructor about that.
Ideal Clothes for Yoga Do's of Yoga
Wear loose, light and comfortable clothes during yoga pracice. It should be ensured that clothes are "Early to bed and early to rise makes a man healthy, wealthy and wise" is a universal adage.
covering body appropriately as peryour cultural believes. Yoga praciioners should go to bed early, have a sound sleep and get up early in the morning,
Remove your spectacles, watches or any jewellery before staring the Asanas. It can harm you while doing attend to nature's call, wash the mouth and teeth thoroughly, take a bath and start yoga in
yoga. fasing mode. It is advisable that one should wake up and pracice Yoga in Brahm Muhrat'
which is from 4:24 am to 5:24 am.
Yoga Mat for Exercise
Yoga can also be praciced 1 hour after a liquid diet, 3 hours after refreshments or 5 hours after
Yoga mats made of natural materials as well as folded blankets can be used for doing Yoga. Blankets
full meals.
work as good insulators between your body and earth. We should avoid spongy or air-filled mattresses as
they do not providethe required supportto the spine. One could pracice, yoga even before bath but, after pracice one should wait for some ime
and then take a bath.
Ideal Diet for Yoga Yoga should be praciced on a leveled floor in a room where doors and windows are kept open
There is no specificaion or dietary rule for Yoga. Eatnatural food filled with nutrients. for air and light.

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It is helpful in many waysto pracice yoga in aplace, where morning tender sunrays fall. 6. Vandana (paying homage),
One should not pracice yoga directly on the ground, on cement or mortar floor. One should 7 Dasya (servitude)
spread a carpet, a blanket or a clean cloth, sit on it and start yoga pracice by facing east or Sakhya (friendship)
north in the morning, west or south in the evening.
9.Atma-nivedana (complete surrenderof self).
Streams of Yoga
Primarily, Yoga has four paths. Bhagvad Gita has details on these fourpaths. These four paths are listed below
1- Raj Yoga, 2- Bhakti Yoga, 3- Janan Yoga, 4- Karma Yoga All the four paths have their own renowned
followers. Wewill discuss the same in detail.

Raj Yoga
The great sage Patanjali was a follower of Raj Yoga. In Raj Yoga, Yoga is practiced to gain mastery
overthemind through will power. There are furthertwo branchesunder Raj Yoga:
1. BahirangaYoga 2-Antaranga Yoga
Bahiranga Yoga
Bahiranga means external. So Bahiranga Yoga means Externalor Outer Path ofYoga. It is controlled by Fig. 1.1.6. Bhakti Yoga
- -
four limbs of Ashtang yoga yama, niyama, asana, and pranayama. Sometimes the fifth limb
pratyahara, is also associated with this Janan Yoga
Antaranga Yoga One of the famous follower of this stream was Shankara. This path helps in developing a
logical mind with intuitive knowledge and immnense awareness. There are three phases in
Antaranga means internal. So Antaranga Yoga means internal or inner Path of Yoga. It is controlled by last janan yoga:
-
three limbs of Ashtangyoga dharana, dhyana, and samadhi.
1. Sravana, the first exposure to knowledge in any form (reading a book, listening to a lecture,
As the name suggest, benefits of this yoga is internal rather than external. It awakens the mind and soul of
Yogi.
watching avideo).
2 Manana, revisiting the knowledge for further understanding.
Bhaki Yoga
3 Nididhyasana, the phase of experimentation.
Ramanuja was main follower of Bhakti Yoga. Bhakti yoga aims to help a person evolve
emotional maturity, love for society and to spread the message of universal brotherhood and In janan yoga, the ultimate aim is to understand the reality of atma (soul) and the ability to
oneness. It helps in transformation of the conditional and desirous form of love into true differentiate it from the body. A person truly established in the path of janan yoga becomes free
unconditional love. Kama (desire), combined with tyaga (sacrifice) forms prema (love). Prema from all worldly desires and achieve contentment. Though the four paths of yoga seem to be
along with saranagati (surrender) results in bhakti. The path of bhakti yoga leads to satisfaction completely different from each other, they lead to the same goal of self-realization, and the union of
and calmness of mind. It is considered to be the easiest path among four, as the practice is not the individual with the universal self.
very rigorous. Bhakti yoga is similar to the interpersonal relation between humans but here the
relation is between soul and super soul (ultimate soul). Bhagvad purana provides us with nine Karma Yoga
forms ofbhakti: The Bhagvad gita remains the main source for the conceptual basis of karma yoga; it was later
1 Sravan (listening) elaborated by Swami Vivekananda. This path emphasizes on performing actions with detachment
without worrying about the results.
2 Kirtana (praising)
Actions are categorized as:
3 Smarana (remembering)
Tamasik - they are binding, deteriorating, violent and is a result of state of delusion and confusion
-
4. Pada- sevasna (rendering service) Rajasik when performed with craving for desires, with egoism and a lot of efforts
5. Archana (worshipping) Sattvik- when it is free from attachment and done without love or hatred
The essence of karma yoga is to convert kamya karma (action with desires) into yogic karma by
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-
inculcating detachment and committing one's energy to unceasing work. 4
Brahmacharya Sense control: Brahmacharya is used mostly in the sense of abstinence,
particularly in relationship to sexual activity. Brahmacharya suggests that we should form
Eight Limbs of Ashtang Yoga relationships that foster our understanding of the highest truths. Brahmacharya does not
The meaning of Ashtanga yoga is 'Eight-limbed yoga'. According to Patanjali, the path of internal necessarily imply celibacy. Rather it means responsible behavior with respect to our goal of
purification for revealing the Universal Self consists of the following eight spiritual practices: moving towards the truth. Practicing Brahmacharya means that we use our sexual energy to
regenerate our connection to our spiritual self. It also means that we don't use this energy in
Yama: Universal morality Niyama: Personal observances Asanas: Body postures any way that might harm others.
Pranayama: Breathing exercises and control of prana Pratyahara: Control of the senses 5. Aparigraha
-
Neutralizing the desire to acquire and hoard wealth: Aparigraha means to
Dharana: Concentration and cultivating inner perceptual awareness Dhyana: Devotion, take only what is necessary and not to take advantage of a situation or act greedy. We should
Meditation on the Divine only take what we have earned; if we take more, we are exploiting someone else. The yogi
feels that the collection or hoarding of things implies a lack of faith in God and in himself to
Samadhi: Union with the Divine
provide for his future. Aparigraha also implies letting go of our attachments to things and an
The first two limbs that Patanjali describes are the fundamental ethical precepts called yamas and the understanding that impermanence and change are the only constraints.
niyamas. These can also be looked at as universal morality and personal observances. The Yamas and
niyamas are the suggestions given on how we should deal with people around us and our attitude The Yoga Sutra describes what happens when these five behaviors outlined above becomes part of a
person's daily life. Thus, the yamas are the moral virtues which if attended to, purify human nature
toward ourselves. The attitude we have towards things and other people is yama, how we relate to
ourselves inwardly is niyama. Both are mostly concerned with how we use our energy in and contribute to the health and happiness of the society.
relationship to others and ourselves. Niyama (Personal Observances):
The yamas are broken down into five "wise characteristics." Rather than a list of dos and don'ts, Niyama means "rules" or "laws." These are the rules prescribed for personal observance. Like the
"they tellus that our fundanmental nature is compassionate, generous, honest and peaceful." yamas, the five niyamas are not exercises or actions to be simnply studied. They represent far more
They are as follows: than an attitude. Compared with the yamas, the niyamas are more intimate and personal. They refer
to the attitude we adopttoward ourselves as we create a code forliving soulfully.
Yamas (Universal Morality) - -
1 Sauca Purity The first niyama is sauca, means purity and cleanliness. Sauca has both an
1 Ahimsa - Compassion for all living things The word ahimsa literally mean not to injure or inner and an outer aspect. Outer cleanliness simply means keeping ourselves clean. Inner
show cruelty to any creature or any person in any way whatsoever. Ahimsa is, however, more cleanliness has as much to do with the healthy, free functioning of our bodily organs as with
than just lack of violence as adapted in yoga. It means kindness, friendliness, and thoughtful the clarity of our mind. Practicing asanas or pranayama are essential means for attending to
consideration of other people and things. It also has to do with our duties and responsibilities this inner sauca. Asanas tone the entire body and remove toxins while pranayama cleanses
too. Ahimsa implies that in every situation we should adopt a considerate attitude and do no our lungs, oxygenates our blood and purifies our nerves. But more important than the
harm. physical cleansing of the body is the cleansing ofthe mind ofits disturbing emotions like hatred,
2 Satya - Commitment to Truthfulness Satya means "to speak the truth", yet it is not always passion, anger, lust, greed, delusion and pride.
desirable to speak the truth on all the occasions, for it could harm someone unnecessarily. 2
-
Santosa Contentment: Another niyama is santosa, modesty and the feeling of being content
We have to consider what we say, how we say it, and in what way it could affect others. If
with whatever we have. To be at peace within and finding contentnebt with one's lifestyle,
speaking the truth has negative consequences for another, then it is better to say nothing. even while experiencing life's difficulties through all kinds of circumstances. We should
Satya should never come into conflict with our efforts to behave with ahimsa. This precept is accept that there is a purpose for everything - yoga calls it karma and we cultivate
based on the understanding that honest communication and action form the bedrock of any contentnment 'to accept what happens'. It means being happy with what we have rather than
healthy relationship, community or government, and deliberate deception, exaggerations, being unhappy aboutwhat we don'thave.
and lies harm others.
3 Tapas - Disciplined use of our energy: Tapas refers to the activity of keeping the body fit or
3 Asteya - Non-stealing: Steya means "to steal"; while Asteya is -to take nothing that does not to confront and handle the inner urges without an outer show. Literally, it means to heat the
belong to us. This also means thatif we are in a situation where someone entrusts something to body and by doing so, to cleanse it. Behind the notion of tapas lies the idea that we can
us or confides in us, we do not take advantage of him or her. Non-stealing includes not only not
direct our energy to enthusiastically engage life and achieve our ultimate goal of union with the
taking what belongs to another without permission, but also using something for a Divine. Tapas helps us burn up all the desires that stand in our way of this goal. Another form
different purpose to that intended, or beyond the time permitted by its owner. The practice of of tapas is paying attention to what we eat. Attention to body posture, attention to eating
asteya implies not taking anything that has not been freely given. -
habits, attention to breathing patterns these are all tapas.

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Svadhyaya - Self study The fourth niyama is svadhyaya. Sva means "self adhyaya means Alwayslay on your back for 2 to 5 minutes with relaxed breathing, after finishingYoga postures.
:

4.
"inquiry" or "examination". Any activity that cultivates self-reflective consciousness can be
Movements should be slow in every case. Sudden movements should be avoided.
considered svadhyaya. It means to find self-awareness in all our activities and efforts,
even to the point of welcoming and accepting our limitations. It teaches us to be Don'ts of Yoga
centered and non-reactive to the dualities, to burn out unwanted and self-destructive Women should refrain from regular yoga pracice during their menses or pregnancy.
tendencies.
However, for them there are a specific set ofasanas to be done.
-
5 Isvarapranidhana Celebration of the Spiritual: Isvarapranidhana means "to lay all your
Don'thave a full tummy while doing yoga, wait unil 2 to 3 hours after large meals.
actions at the feet of God." is the contemplation of God (Isvara) to become attuned to god
and god's will. It is the recognition that the spiritual suffuses everything, and through our Don't take a shower or drink water for 30 minutes after doing yoga.
attention and care, we can attune ourselves with our role as a part of the Creator. The During illness, after operaions, when there is a bandage either for sprains or fractures, one
practice requires that we set aside some time each day to recognize that there is some should refrain from Yoga Pracice. They can resume yoga after consuling experts.
omnipresent force larger than ourselves that is guiding and directing the course ofour lives.
Don't do strenuous exercises after yoga.
One should not pracice yoga in unclean/smoky place and areas with a foul smell.
Yoga should not be praciced in storm winds either.

Major Benefits of Yoga

Following are some of the benefits of doing Yoga. We will discuss effects of Yoga on different parts of
-
the body in detail in subsequent chapters
1- Improvementin immunity- Protection from diseases
Fig. Yoga is for everyone
2-Healthy Heart- Protection from Heart Problems
Unity in Diversity -
3-Improved body flexibility Protection from Injury
Unity in iversity is a concept of 'unity without uniformity and diversity without fragmentation that shifts -
4-Improved Body posture Better personal image
focus from unity based on a mere tolerance of physical, cultural, linguistic, social, religious, political,
ideological and/or psychological differences towards a more complex unity based on the understanding 5-Positivity inmind- Protection from Hypertension, depression, etc.
that difference enriches human interactions 6- Weight reduction/ Weight increase - Body attain ideal Body weight
One should pracice yoga calmly without any haste or exhausion. If one is ired, he or she 7- Improved Muscle Strength
should rest for a while in a comfortable posture.
8-Improved Vitality
One should try to pracice yoga everyday regularly, preferably at the same ime.
While pracicing yoga, one should concentrate on yoga alone and try to keep away the
other thoughts.
During the pracice of Yoga asanas, the dirt in the internal organs of the body is directed
towards the urinary bladder, So soon after compleing yoga, one should pass out the urine.
During yoga pracice, if anyone feels to attend nature's call, he must go and attend to it
immediately. One should not hold it back forcefully for a long ime. One should also not
try to suppress sneezing, cough, etc. Ifone feels thirsty one can drink a little water as well.
Fig. 1.1.8. Healthy Body & Mind Through Yoga
Ifone sweats during yoga pracice, he or she should slowly wipe it out either with a cloth or
with thepalms. Itis better ifit dries upautomaicallyintheair.
Pranayama should follow the asanas and meditaion should follow Pranayama.

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Excercise
Q1. The Meaning ofYoga is the union of:
2. Introduction to Yoga Tests
a. Human & God
Introduction and study of Patanjala Yoga Sutra including memorization of
selected Sutras (P.Y.S1/2,14,2/1,27,29, 46,47,49)
b
Human & Yoga
Introduction and study of Bhagavad Gita incuding mnemorization of selected
C. Body & Yoga Slokas (B.G. 2/47,48,50 3/13)
All
d. of the above
Concept of Aahara (Diet) according to Yogic texts
Significance of Hath Yoga practices in Health promotion
Q2. Following is the organ which gets benefitted by Yoga:
Concept of mental well being according to Patanjali Yoga
a. Heart
Yogic practices of Patanjali Yoga: Bahiranga and Antaranga Yoga
b
Brain
Concept of healthy living in Bhagwad Gita
C. Backbone
d. Allofthe above Importance of subjective experience indaily Yoga Practice
Key Learning Outcomes
Q3. Which of following is not a stream of Yoga: Atthe end of this module, you will be able to:
d. Janan Yoga 1. Describe Yoga principles
b. Ved Yoga 2. Explain various important ancient texts
Q4. Ancient Indian medicine system is called: 3. Explain about human body anatomy
Allopathy 4
Explain Yogic diet
Homeopathy
5. Demonstrate key Yoga exercises
C. Ayurveda
Describe the benefits and the precauions for each Yoga Asana
d. Unani
Q5.
Following is not Dosh as per Ayurveda:
a. Vata
b. Pitta
C. Kapha
Q6. Which of these area of Yoga Center should be maintained well:
Recepion Area
b Yoga Room

C. Toilets
d. All ofthe above
Raj Yoga
C
BhakiYoga

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Righteousness (Asteya)
Yoga Instructor
Neither stealing nor cheaing, A Yogi is always honest. He does not seek unwarranted advantages, but
he is looking for a fair trade.
UNIT 2.1:Yoga Principles and Knowledge of Ancient Texts
Wisdom (Brahmacharya)
Unit Objecives
Live in the spiritual light. Do not serve the money but your inner happiness. Be centered in your
Atthe end of this unit, you will be able to: inner happiness and peace.
1 Describe Yoga principles Simplicity (Aparigraha)
2 Explain various important ancient texts Be moderate in external enjoyment and consumpion. A spiritual person lives modestly outwardly
3 Describe the Bhagvad Gita and inwardly rich. A Yogi uses his energy, not in outer acions but lives so peaceful that it turns
inward and cleanses his body from the inside. One day, he lives permanently in the spiritual light.
Describe the Patanjali's Yoga Sutra
Worship of the spiritual goal (Ishvara-pranidhana)
5. Describe the concept of Veda & the Upanishad
So that we do not lose our spiritual path, it is necessary that we remind ourselves again and again
6. Describe the Ramayana about our spiritual goal. We can worship any image (Goddess, Shiva, Patanjali), we can bow before a
7 Describe the Narada Bhaki sutra statue (Buddha, Jesus, Shiva) or speak a mantra (prayer).
Sacrifice the ego (Shaucha)
2.1.1. Yoga Principles Purificaion/cleaning. The way into the light passes through the crucifixion of the ego. Without a
- crucifixion, there is no enlightenment. True sacrifice is an art. He who sacrifices too much braced
Following are the ten Yoga Principles
them internally.Who sacrifices too little, does not solves his tensions.
1. Non-violence (Ahimsa) Self-discipline (Tapas)
2 Truthfulness (Satya) A clear goal, a clear life plan and a clear way of pracicing. Tapas means to lead a disciplined life.
3 Righteousness (Asteya) Reading (Svadhyaya)
4 Wisdom (Brahmacharya) Daily reading (mantra, meditaion) keeps us on the spiritual path, cleanses our spirit, connects us
with the enlightened masters and makes us spiritual victors.
5.
Simplicity (Aparigraha)
6. Worship of
the spiritual goal (1shvara-pranidhana) Contentment (Santosha)
Saisfied with what one has.
7 Sacrifice the ego (Shaucha)
Self-discipline (Tapas) 2.1.2 Knowledge of Ancient Yoga Text
9.
Reading (Svadhyaya) In order to have a deeper knowledge of Yoga, one should have a good understanding of ancient Yoga texts.
Some ofthe important Yoga texts are given below
10. Contentment (Santosha) 1-
Bhagvad Gita

2.1.1.1 Meaning of Yoga Principle 2-

Patanjali Yoga Sutra

Non-violence (Ahimsa) Nokilling of other beings. To be meek and peaceful.

3
The Ramayana

Truthfulness (Satya) 4-
Narad Bhaki Sutra

Live in the truth. Basically, be honest with yourself and others. Also there should be no little lies of Bhagvad Gita
convenience. A lie is permissible only in well-jusified situaions, for example, if you can save the life of another The Geeta is the linchpin of a great epic, and that epic is the Mahabharata or Great Story of the
human being with a lie. A Yogi is silent whenever in doubt. Those who consistently live in the truth, radiate Bharatas. With nearly one hundred thousand verses divided into eighteen chapters, it is one of the
truth. Their fellowmen trust them. longest epic poems in the world– seven imes longer than the Iliad and the Odyssey combined, or

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three imes longer than the Bible. It is, in fact, a whole library of stories that exerted a tremendous Student Handbook
influence on the people and literature of India.
The central story of the Mahabharata is a conflict over succession to the throne of Hasinapura, a
kingdom just north of modern Delhi that was the ancestral realm of a tribe most commonly known as the The situaion is extremely grave. A great kingdom is about to self-destruct in internecine warfare,
Bharatas. (India was at that ime divided amongst many small, and often warring kingdoms) making a mockery of dharma, the eternal moral laws, and customs that govern the universe.
The struggle is between two groups of cousins, the Pandavas or sons of Pandu, and the Kauravas, or Arjuna's objecions are well-founded: He is the vicim of a moral paradox. On the one hand, he is
descendants of Kuru. Because of his blindness, Dhritarashtra, the elder brother of Pandu, is passed over as facing persons who, according to dharma, deserve his respect and veneraion. On the other hand,
king, the throne goinginstead to Pandu. his duty as a warrior demands that he kill them.
However, Pandu renounces the throne, and Dhritarashtra assumes power after all. The sons of Yet no fruitsof victory would seem to jusify such a heinous crinme. It is, seemingly, a dilemnma without
Pandu--Yudhishthira, Bhima, Arjuna, Nakula, and Sahadeva-grow up together with their cousins, the a soluion. It is this state of moral confusion that the Gita sets out to mend.
Kauravas. Due to enmity and jealousy, the Pandavas are forced to leave the kingdom. During their exile, they
jointly married Draupadi and befriend their cousin Krishna, who from then on accompanies them. They When Arjuna refuses to figlht, Krishna has no paience with him. Only when he realizes the extent of
return and share sovereignty with the Kauravas, but have to withdraw to the forest for thirteen years Arjuna's despondency does Krishna change his attitude and start teaching the mysteries of
when Yudhishthira loses all his possessions in a game of dice with Duryodhana, the eldest of the Kauravas. dharmic acion in this world. He introduces Arjuna to the structure of the universe, the concepts
When they return from the forest to demand their share of the kingdom back, Duryodhana refuses. This of prakrii, primordial nature, and the threes gunas, the properies that are acive in prakrii. Then he
means war. Krishna acts as counselorto the Pandavas. takes Arjuna on a tour of philosophical ideas and ways of salvaion. He discusses the nature of
The Gita is found right here, with the two armies facing each other and ready for battle. The battle rages theory and acion, the importance of rituals, the ulimate principle, Brahman, all the while gradually
for eighteen days and ends with the defeat of the Kauravas. AII the Kauravas die; only the five Pandava disclosing his nature as the highest god.
brothers and Krishna survive. The six set out for heaven together, but all die on the way, except This part of the Gita culminates in an overwhelming vision: Krishna allows Arjuna to see his
Yudhishthira, who reaches the gates of heaven accompanied only by a small dog, who turns out to be an supernal form, the Vishvarupa, which strikes terror into Arjuna's heart. The rest of the Gita
incarnaion of the god Dharma. After tests of faithfulness and constancy, Yudhishthira is reunited in deepens and supplements the ideas presented before the epiphany-the importance of self
heaven with his brothers and Draupadi in eternal bliss.
control and faith of equanimity and unselfishness, but above all, of bhaki or devoion. Krishna
It is within this enormous epic, which is less than one percent of the Mahabharata, that we find the explains to Arjuna how he can obtain immortality by transcending the properies which qualify not
Bhagvad Geeta, or the Song of the Lor, most commonly referred to simply as the Gita. It is found in the sixth only primordial matter but also human character and behavior. Krishna also emphasizes the
chapter of the epic, just before the great battle between the Pandavas and the Kauravas. The greatest hero importance of doing one's duty, declaring that it is better to do one's duty without disincion.
of the Pandavas, Arjuna, has pulled up his chariot in the middle of the battlefield between the two
opposing armies. He is accompanied by Krishna, who acts as his charioteer. In the end, Arjuna is convinced. He picks up his bow and is ready to fight. Knowing a couple of
In a fit of despondency, Arjuna throws down his bow and refuses to fight, deploring the immorality of the
things will make your reading easier. The first is that the Gita is a conversaion within a
coming war. It is a moment of supreme drama: ime stands sill, the armies are frozen in place, and God speaks. conversaion. Dhritarashtra begins it by asking a quesion, and that is the last we hear out of him. He
is answered by Sanjaya, who relates what is happening on the battlefield. (Dhritarashtra is blind.
Vyasa, his father, offers to restore his sight so he can follow the battle. Dhritarashtra declines this
boon, feeling that seeing the carnage of his kinsmen would be more than he could bear. So
instead, Vyasa bestows clairvoyance and clairaudience upon Sanjaya, Dhritarashtra's minister, and
charioteer. As they sit in their palace, Sanjaya relates what he sees and hears on the distant
battlefield.) Sanjaya pops up now and again throughout the book as he relates to Dhritarashtra the
conversaion between Krishna and Arjuna. This second conversaion is a bit one-sided, as Krishna
does almost all of the talking. Thus, Sanjaya describes the situaion, Arjuna asks the quesions, and
Krishna gives the answers.

Fig. 2.1.1. The Bhagvad Geeta

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Patanjali's Yoga Sutras

For most people, the word "yoga" brings to mind the image of a yoga model that appears on the
cover of a yoga magazine in a pose. Yoga is commonly praciced as a rouine which helps in
improving physical fitness and someimes as a means to stress management. There is growing
awareness that yoga can be effecively used as therapy in treaing a variety of ailments,
including hypertension, diabetes, heart condiions, etc. Those who have been pracicing yoga
for a while can attest to the physical and physiological benefits that the pracice brings.
While all the above-menioned benefits of yoga are certainly desirable, as a Yoga Instructor you
should know about the true meaning and purpose of yoga which is "the ability to control the
fluctuaions of the mind". This brief andsuccinct definiion was given by Sage Patanjali, more than
Fig. 2.1.2. Shree Krishna & Arjun in Mahabharat
three thousand years ago, in the Yoga Sutras of Patanjali. In the Yoga Sutras, Patanjali hasprovideda
very scienific and pracical exposiion of the philosophy and pracice of yoga. One very important
The eighteen chapters of the Bhagavadgita are classified as 'yogas', staring with the 'yoga' of secion of the book describes what is commonly called "ashtanga yoga" or the Eight Limbs of Yoga
Arjuna's depression and ending with the yoga of liberaion through renunciaion'". The eighteen whichprovidespracical guidelines for achieving the goal ofyoga, i.e., controlling the mind.
chapters are:
Most of the yoga as it is praciced today, called Hatha Yoga, includes physical postures (asanas) and
Chapter 1: Arjunavishadayoga The Yoga of The Despondency of Arjuna Chapter 2: Sankhyayoga -
-
some breathing techniques (pranayama). As you can noice from the eight limbs which are listed
The Yoga of Knowledge Chapter below, asana and pranayama are only two of these eight limbs and help establisha strong foundaion
3: Karmayoga - The Yoga of Acion towards achieving the objecives of yoga. However, to develop a fully integrated pracice of yoga and
- achieve the final objecives of yoga, one needs to include in their rouine all the eight limbs of yoga in
Chapter 4: Jyanakarmasannyasayoga The Yoga of Knowledge as well as the Disciplines 0f acion
Some form.
and Knowledge
-
Overview of YogaSutras
Chapter 5: Karmasannyasayoga The yoga of Acion and knowledge Chapter 6: Atmasayamayoga
-

Even though yoga has been menioned in various ancient texts, incuding the Vedas, Upanishads, the
The yogaof Self-Control Chapter
Bhagavad Gita, etc., the credit for putting together a formal, cohesive philosophy of yoga goes to Sage
7: Gyanavigyanayoga - Knowledge ofmanifest Divinity Chapter Patanjali. In his Yoga Sutras, Patanjali has provided the very essence of the philosophy and teachings of
8: Aksharabrahmayoga -The Yoga of The Imperishable Brahman yoga in a highly scienific and systemaic exposiion. The Yoga Sutras of Patanjali (YSP) are one of the
-
six darshanas of Hindu schools of philosophy and a very important milestone in the history of Yoga.
Chapter 9: Rajavidyarajaguhyayoga The yoga of Sovereign Science and the Sovereign Secret Chapter The book is a set of 195 aphorisms (sutras), which are short, terse phrases designed to be
-
10: Vibhuiyoga The Yoga TheDivine Glories Chapter
of
easy to memorize. Though brief, the Yoga Sutras is an enormously influenial work that is just as
11: Visvarupadarshanayoga - The Yoga ofThe Vision of the Cosmic Form Chapter relevant for yoga philosophy and pracice today as it was when it was written. The sutras are
-
12: Bhakiyoga The Yoga of Devoion
divided into four chapters (pada) as follows:
Samadhi Pada: The first chapter provides a definiion and the purpose of yoga. Various
Chapter
approaches that can be used to achieve the objecives of yoga are provided.
-
13: Kshetrakshetravibhagayoga The Yoga of The Disincion Between the Field and the Knower Sadhana Pada: The second chapter contains the pracical approach to achieve the goals of yoga. In
of the Field this chapter, the author gives a descripion of the eight limbs of yoga called Ashtanga Yoga, which is
-
Chapter 14: Gunatrayavibhagayoga The Yoga of The Division of the Three Gunas Chapter 15: how the yoga sutras are someimes referred to.
-
Purushottamayoga. The Yoga ofThe Supreme Spirit Vibhui Pada: The third chapter focuses on some of the supernatural powers that an adept yogi may
Chapter 16: Daivasurasampadvibhagayoga The Yoga of The Division Between the Divine and be able to attain.
the Demoniacal
-
Chapter 17:Sraddhatrayavibhagayoga The Yoga of The Division of the Threefold Faith Chapter 18: Kaivalya Pada: In the fourth chapter the nature of the mind and mental percepions, desire, bondage
-
Mokshasannyasayoga The Yoga of Liberaion By Renunciaion and liberaion and what follows it are discussed.
The Yoga Sutras of Patanjali are also someimes referred to as "Raj Yoga" or the "Royal Yoga". In sutra 2
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of the first chapter, Patanjali has defined yoga as - 7

Concept of Aahara (Diet) according to Yogic texts
a
fr fo:|R|"yogaschitta vritti nirodhah" (Sanskrit) 1
Significance of Hath Yoga practices in Health pronmotion
"Yoga is the restraint of the modificaions of the mind-stuff" - translaion by Swami IConcept of mentalwell being according to Patanjali Yoga
Vivekananda J Yogic practices of PatanjaliYoga: Bahiranga and Antaranga Yoga
In subsequent sutras, Patanjali explains that once the mind is properly restrained, then the "seer" or 1
Concept of healthy living in Bhagwad Gita
the"soul, the true self" canrest in its own true nature. Further, as long as the mind is not under control,
it coninues to assume the form of the "vrittis" or the perturbaions in mind, and these vrittis become
7
Importance of subjective experience indaily Yoga Practice
the cause of human suffering. In simpler terms, what this definiion tells us is that we can be peaceful Unit Objecives
and happy when we can control the mind; else, the mind coninues to control us, and we stay in a state
ofsuffering, At the end of this unit, you will be able to:
1 Explain about human body anatomy
2.1.2.2.1 Ashtanga Yoga (Eight Limbs of Yoga)
2 Explain various internal organs and glands
The eight limbs ofyoga as defined in the second chapterare as follows:
3 Define role of organs and glands in a person's health
Yamas (self-restraints): The yamas are guidelines for how to interact with the outside world at a
social level. The five yamas are: Ahimsa (non-violence), Satya (truthfulness), Asteya (non 4. Describe the benefits of Yoga on human body
stealing), Brahmacharya (absinence), Aparigraha (non-hoarding).
3.1 Human Body
Niyamas (observances): The niyamas represent guidelines for self-discipline. The five niyamas
are: shoucha (cleanliness), santosha (contentment), tapas (austerity), swadhyaya (the study of the Human Body is a very complex machine. It works well when all of its components works in tandem
and remain in good condiion. We can divide Human Body in following systems
-

scriptures and self-study), and Ishwara pranidhana (surrender to God). Togetlher, yamas and
niyamas provide an ethical and moral code to be followed so that the aspiring yogi can establish an
1-
Skeletal System
adequate moral foundaion for his/her spiritual journey. 2 Cardiovascular System
Asana (posture): Asana refers to the seated posture which should be steady and comfortable so the yogi can sit 3
Muscular System
and meditate for long periods of ime.
4
Digesive System
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 (concentraion). 5
Endocrine System
Pratyahara (sense withdrawal): Through pratyahara one gains the ability to withdraw the senses from their objects 6
Nervous System
thus achieving perfect control over the senses.
7-

Dharana (concentraion/focus): Dharana involves focusing the mind on a single object of Respiratory System
concentraion for long periods of ime.
8
Immune & Lymphaic System
Dhyana (meditaion): When there is an uninterrupted flow of the mind toward the object of focus, the yogi enters 9
Urinary System
the state of meditaion.
Samadhi (total absorpion): Finally when even the self-awareness of the mind disappears, and only the object of 10 Female Reproducive System
meditaion shines through, it is called the state of samadhi. It is only in the highest stage of "Samadhi", called the
"nirbeeja Samadhi" (seedless Samadhi) when the mind is fuly under control and brings the yogi to a state of 11- 11-Male Reproducive System
perpetual peace and tranquility.
3.1.1 Skeletal System
3. Yoga for Health Promotion The skeletal system in an adult body is made up of 206 individual bones. These bones are arranged into two
Introduction and study of Patanjala Yoga Sutra including memorization of major divisions: the axial skeleton and the appendicular skeleton. The axial skeleton runs along the body's
selected Sutras (P.Y.S. 1/2,14,2/1,27,29, 46,47,49) midline axis and is made up of 80 bones in the following regions:
Skull, Hyoid, Auditory ossicles, Ribs, Sternum and Vertebral column
Introduction and study of Bhagavad Gita including memorization of selected
Slokas (B.G. 2/47,48,50 3/13) The appendicular skeleton is made up of 126 bones in the following regions:

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Upper limbs, Lower limbs, Pelvic girdle and Pectoral (shoulder) girdle

With the excepion of the singular sacrum and coccyx, each vertebra is
named by the first letter of its region and its posiion along the superior
inferior axis. For example, the most superior thoracic vertebra is called T1, and
the most inferior is called T12.

Fig. 3.2.4. Vertebrae

Fig. 3.2.1. Skeletal System 3.1.1.4 Ribs and Sternum

3.2.1.1 Skull The sternum, or breastbone, is a thin, knife-shaped bone located along the midline of the anterior
side of the thoracic region of the skeleton. The sternum connects to the ribs by thin bands of
The skull is composed of 22 bones that are fused together except for the carilage called the costal carilage.
mandible. These 21 fused bones are separate in children to allow the
skull and brain to grow, but fuse to give added strength and protecion
There are 12 pairs of ribs that together with the sternum form the
as an adult. The mandible remains as a movable jaw bone and forms ribcage of the thoracic region. The first seven ribs are known as "true
ribs because they connect the thoracic vertebrae directly to the
the only movable jointin the skull with the temporal bone.
sternum through their own band of costal carilage. Ribs 8, 9, and 10
The bones of the superior porion of the skull are known as the all connect to the sternum through carilage that is connected to the
cranium and protect the brain from damage. The bones of the inferior carilage of the seventh rib, so we consider these to be "false ribs."
and anterior porion of the skull are known as facial bones and support Ribs 11 and 12 are also false rìbs but are also considered to be
the eyes, nose, and mouth. Fig. 3.2.2. Skull "floaing ribs" because they do not have any carilage attachment to
the sternum at all.
3.1.1.2 Hyoid and Auditory Ossicles Fig.3.2.5. Ribs & Sternum
The hyoid is a small, U-shaped bone found just inferior to the mandible. The hyoid is the only
bone in the body that does not form a joint with any other bone-it is a floaing bone. The hyoid's 3.1.1.5 Pectoral Girdle and Upper Limb
funcion is to help hold the trachea open and to form a bony The pectoral girdle connects the upper limb (arm) bones to the axial skeleton and consists of
connecion for the tongue muscles. the left and right clavicles and left and right scapulae.
The malleus, incus, and stapes-known collecively as the The humerus is the bone ofthe upper arm. It forms the ball and socket joint of the shoulder with the
auditory ossicles-are the smallest bones in the body. Found in scapula and forms the elbow joint with the lower arm bones. The radius and ulna are the two bones
a small cavity inside of the temporal bone, they serve to
of the forearm. The ulna is on the medial side of the forearm and
transmit and amplify sound from the eardrum to the inner ear. forms a hinge joint with the humerus at the elbow. The radius allows
Fig. 3.2.3 Hyoid & Auditory Ossicles the forearm and hand to turn over atthe wrist joint.
3.1.1.3 Vertebrae The lower arm bones form the wrist joint with the carpals, a group of
eight small bones that give added flexibility to the wrist. The carpals
Twenty-six vertebrae form the vertebral column of the human body. They are named by region: are connected to the five metacarpals that form the bones of the
-
Cervical (neck) 7 vertebrae Thoracic (chest) - 12 vertebrae Lumbar (lower back) -
5 vertebrae hand and connect to each of the fingers. Each finger has three
Sacrum-1 vertebra Coccyx (tailbone)- 1 vertebra bones known as phalanges, except for the thumb, which only has two
phalanges.
Fig. 3.2.6. Pictoral Girdle & Upper Limb

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Pulmonary circulaion transports de-0xygenated blood from the right side of the heart to the lungs,
where the blood picks up oxygen and returns to the left side of the heart. The pumping chambers of
3.1.1.6. Pelvic Girdle and Lower Limb the heart that support the pulmonary circulaion loop are the right atrium and right ventricle.
Formed by the left and right hip bones, the pelvic girdle connects the lower limb (leg) bones to the axial
Systemic circulaion carries highly oxygenated blood from the left side of the heart to all of the issues
skeleton.
of the body (with the excepion of the heart and lungs). Systemic circulaion removes wastes from
The femur is the largest bone in the body and the only bone of the thigh body issues and returns de-oxygenated blood to the right side of the heart. The left atrium and left
(femoral) region. The femur forms the ball and socket hip joint with the hip ventricle of the heart are the pumping chambers for the systemic circulaion loop.
bone and forms the knee joint with the ibia and patella. Commonly called
the kneecap, the patella is special because it is one of the few bones that 3.1.2.2 Blood Vessels
are not present at birth. The patella forms in early childhood to support the
knee forwalking and crawling. Blood vessels are the body's highways that allow blood to flow quickly
and efficiently from the heart to every region of the body and back
The ibia and fibula are the bones of the lower leg. The ibia is much larger
than the fibula and bears almost all of the body's weight. The fibula is
again. The size of blood vessels corresponds with the amount of
mainly a muscle attachment point and is used to help maintain balance. blood that passes through the vessel. All blood vessels contain a hollow
The ibia and fibula form the ankle joint with the talus, one of the seven
area called the lumen through which blood is able to flow. Around the
tarsal bones in the foot. lumen is the wall of the vessel, which may be thin in the case of
Fig. 3.2.7. Pelvic Girdle & Lower Limb capillaries or very thick in the case of arteries.
Fig. 3.2.10. Blood Vesseis
The tarsals are a group of seven small bones that form the posterior end of the foot and heel.
The tarsals form joints with the five long metatarsals of the foot. Then each of the metatarsals 3.2.1.3 Muscular System
forms a joint with one of the sets of phalanges in the toes. Each toe has three phalanges except
The muscular system is responsible for the movement of the human body.
for the big toe which only has two phalanges
Attached to the bones ofthe skeletal system are about 700 named muscles that
make up roughly half of a person's body weight. Each of these muscles is a
discrete organ constructed of skeletal muscle issue, blood vessels,
3.2.1.2 Cardiovascular System tendons, and nerves. Muscle issue is also found inside of the heart,
The cardiovascular system consists of the heart, blood vessels, and the approximately digesive organs, and blood vessels. In these organs, muscles serve tO
5 liters of blood that the blood vessels transport. Responsible for transporing move substances throughout the body.
oxygen, nutrients, hormones, and cellular waste products throughout the body,
There are three types ofmuscle issue: Visceral, cardiac, and skeletal.
the cardiovascular system is powered by the body's hardest-working organ the
Fig. 3.2.11. Muscular System
heart, which is only about the size of a closed fist. Even at rest, the average heart
easily pumpsover 5 liters ofblood throughout the body every minute. 3.1.3.1 Visceral Muscle
Visceral muscle is found inside of organs like the stomach, intesines, and blood vessels. The
weakest of all muscle issues, visceral muscle makes organs contract to move substances
Fig. 3.2.8. Cardiovascular System
through the organ. Because visceral muscle is controlled by the unconscious part of the brain,
3.1.2.1 The Heart it is known as involuntary muscle-it cannot be directly controlled by the conscious mind. The
The heart is a muscular pumping organ located medial to the lungs along the term "smooth muscle" is often used to describe visceral muscle because it has a very smooth,
body's midline in the thoracic region. The bottom ip of the heart, known as uniform appearance when viewed under a microscope. This smooth appearance starkly
its apex, is turned to the left so that about 2/3 of the heart is located on the contrasts with the banded appearance of cardiac and skeletal muscles.
body's left side with the other 1/3 on the right. The top of the heart, known as
the heart's base, connects to the great blood vessels of the body: the aorta, 3.1.3.2 Cardiac Muscle
vena cava, pulmonary trunk, and pulmonary veins. Found only in the heart, cardiac muscle is responsible for pumping blood throughout the body. Cardiac
There are 2 primary circulatory loops in the human body: the pulmonary muscle issue cannot be controlled consciously, so it is an involuntary muscle. While hormones and
circulaion loop and the systemic circulaion loop. Fig. 3.2.9. The Heart signals from the brain adjust the rate of contracion, cardiac muscle simulates itself to contract. The
natural pacemaker of the heart is made of cardiaC muscle issue that simulates other cardiac muscle
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cells to contract. Because of its self-simulaion, cardiac muscle is considered to be autorhythmic or

intrinsically controlled. 3.1.4.3 Tongue
The tongue is located on the inferior porion of the mouth just posterior
The cells of cardiac muscle issue are striated-that is, they appear to have light and dark stripes when
and medial to the teeth. It is a small organ made up of several pairs of muscles
viewed under a light microscope. The arrangement of protein fibers inside of the cells causes these light
covered in a thin, bumpy, skin-like layer. The outside of the tongue contains many
and dark bands. Striaions indicate that a muscle cell is very strong, unlike visceral muscles.
rough papillae for gripping food as it is moved by the tongue's muscles. The taste
The cells of cardiac muscle are branched X or Y-shaped cells ightly connected together by special buds on the surface of the tongue detect taste molecules in food and connect to
juncions called intercalated disks. Intercalated disks are made up of finger like projecions from two nerves the tongue to send taste informaion to the brain. The tongue also helps
neighbouring cells that interlock and provide a strong bond between the cells. The branched structure to push food toward the posterior part ofthe mouth for swallowing.]
and intercalated disks allow the muscle cells to resist high blood pressures and the strain of pumping
blood throughout a lifeime. These features also help to spread electrochemical signals quickly from cell to Fig. 3.2.15. Tongue
cell so that the heart can beat as a unit.
3.1.4.4 Salivary Glands
3.1.3.3 Skeletal Muscle Surrounding the mouth are 3 sets of salivary glands. The salivary glands are accessory
organs that produce a watery secreion known as saliva. Saliva helps to moisten food
Skeletal muscle is the only voluntary muscle issue in the human body-it is controlled consciously. Every physical and begins the digesion of carbohydrates. The body also uses saliva to lubricate food as it
acion that a person consciously performs (e.g. speaking, walking, or wriing) requires skeletal muscle. The passes through the mouth, pharynx, and esophagus.
funcion of skeletal muscle is to contract to move parts of the body closer to the bone that the muscle is
attached to. Most skeletal muscles are attached to twNo bones across a joint, so the muscle serves to move parts
of those bones closer to each other. Skeletal muscle cells form when many smaller progenitor cells lump Fig. 3.2.16. Salivary Glands
themselves together to form long, straight, mulinucleated fibers. Striated just a like cardiac muscle, these 3.1.4.5 Pharynx
skeletal muscle fibers are very strong. Skeletal muscle derives its name from the fact that these muscles always
The pharynx, or throat, is a funnel-shaped tube connected to the posterior end of the
connect to the skeleton in atleast one place. asal tauty
mouth. The pharynx is responsible for the passing of masses of chewed food from the
3.1.4 Digesive System mouth to the esophagus. The pharynx also plays an important role in the respiratory -Oral
caty
system, as air from the nasal cavity passes through the pharynx on its way to the
The digesive system is a group of organs working together to convert food into energy and larynx and eventually the lungs. Because the pharynx serves twO different
basic nutrients to feed the enire body. Food passes through a long tube inside the funcions, it contains a flap of issue known as the epiglottis that acts as a switch to
body known as the alimentary canal or the gastrointesinal tract (GItract). The alimentary route food to the esophagus and air to the larynx.
canal is made up theoral cavity, pharynx, esophagus, stomach, small intesines, and large
of

intesines. In addiion to the alimentary canal, there are several important accessory Fig. 3.2.17. Pharynx
organsthat help your body to digest food. Following are the main parts of Digesive System. 3.1.4.6 Esophagus
The esophagus is a muscular tube connecing the pharynx to the stomach that is part
Fig. 2.2.12. Digestive System of the upper gastrointesinal tract. It carries swallowed masses of chewed food along Esphaqua

its length. At the inferior end of the esophagus is a muscular ring called the lower
3.1.4.1 Mouth esophageal sphincter or cardiac sphincter.
Food begins its journey through the digesive system in the mouth, also known as the The funcion of this sphincter is to close off the end of the esophagus and trap food in
oral cavity. Inside the mouth are many accessory organs that aid in the digesion of food the stomach.
Fia. 3.2.18. Esophagus
the tongue, teeth, and salivary glands. Teeth chop food into small pieces, which are
moistened by saliva before the tongue and other muscles push the food into the pharynx. 3.1.4.7 Stomach
The stomach is a muscular sac that is located on the left side of the abdominal
Fig. 2.2.13. Mouth cavity, just inferior to the diaphragm. In an average person, the stomach is about the
size of their two fists placed next to each other. This major organ acts as a storage
2.2.1.4.2 Teeth
tank for food so that the body has ime to digest large meals properly. The stomach
The teeth are 32 small, hard organs found along the anterior and lateral edges of Somach
also contains hydrochloric acid and digesive enzymes that coninue the digesion of
the mouth. Each tooth is made of a bone-like substance called denin and covered in
food that began in the mouth.
a layer of enamel-the hardest substance in the body. Teeth are living organs and Fig. 3.2.19. Stomach
contain blood vessels and nerves under the denin in a soft region known as the
pulp. The teeth are designed for cutting and grinding food into smaller pieces.
Fig. 2.2.14. Teeth

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3.1.4.8 Small Intesine

The small intesine is a long, thin tube about 1 inch in diameter and about 10 feet long Paricipant Handbook
that is part of the lower gastrointesinal tract. It is located just inferior to the stomach and
takes up most of the space in the abdominal cavity. The enire small intesine is coiled like
a hose, and the inside surface is full of many ridges and folds. These folds are used to 3.2.1.5 Endocrine System
maximize the digesion of food and absorpion of nutrients. By the ime food leaves the The endocrine system includes all of the glands of the body and the hormones produced by those glands.
small intesine, around 90% of all nutrients have been extracted from the food that The glands are controlled directly by simulaion from the nervous system as well as by chemical receptors
entered it. in the blood and hormones produced by other glands. By regulaing the funcions of organs in the body, these
Fig. 3.2.20. Small Intestine
glands help to maintain the body's homeostasis, Cellular metabolism, reproducion, sexual development, sugar
3.1.4.9 Liver and Gallbladder and mineral homeostasis, heart rate, and digesion.
The liver is a roughly triangular accessory organ of the digesive system located to
the right of the stomach, just inferior to the diaphragm and superior to the small Pineal gland
iiver
intesine. The liver weighs about 3 pounds and is the second largest organ in the Hypothalamus
Pituitary gland
body. The liver has many different funcions in the body, but the main funcion of the
liver in digesion is the producion of bile and its secreion into the small intesine. Thyroid gland
The gallbladder is a small, pear-shaped organ located just posterior to the liver. Parathyroid glands
(on dorsal aspect
The gallbladder is used to store and recycle excess bile from the small intesine so that gallbladder of thyroid gland)
it can be reused for the digesion of food. Thymus
Fig. 3.2.21. Liver & Gall Bladder

3.1.4.10 Pancreas Adrenal glands

The pancreas is a large gland located just inferior and posterior to the
Bile duct Pancreas
stomach. It is about 6 inches long and shaped like short, lumpy snake with its
"head" connected to the duodenum and its "tail" poining to the left wall of the Spleen
abdominal cavity. The pancreas secretes digesive enzymes into the small intesine
Ovary (flemaie)
to complete the chemical digesion. Small Pancreas
intesline
Testis (male)
Fig.3.2.22. Pancreas
Fig. 3.2.24. Endocrine System
3.1.4.11 Large Intesine 3.1.5 Hypothalamus
The large intesine is a long, thick tube about 2 % inches in diameter and about 5 feet long. It is located just
The hypothalamnus is a part of the brain located superior and anterior to the brain stem and inferior to the
inferior to the stomach and wraps around the superior and lateral border of the small intesine. The large
intesine absorbs water and contains many symbioic bacteria that aid the breaking down of wastes to extract thalamus. It serves many different funcions the nervous
in system and is also responsible for the direct control of
some small amounts of nutrients. Faeces in the large intesine exit the body through the anal canal. the endocrine system through the pituitary gland. The hypothalamus contains special cells called neurosecretory
cells-neuronsthat secrete hormones:
1-Thyrotropin-releasing hormone (TRH)
2-Growth hormone-releasing hormone (GHRH) 3- Growth hormone-inhibiing hormone
(GHIH)4- Gonadotropin-releasing hormone (GnRH)

5-Coricotropin-releasing hormone (CRH)

6-Oxytocin
7-Anidiureic hormone (ADH)
Fig. 3.2.23. Smal! intestine

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3.1.5.4 Thyroid Gland

The thyroid gland is a butterfly-shaped gland located at the base of the neck and
wrapped around the lateral sides of the trachea. The thyroid gland produces 3
major hormones:
Calcitonin Triiodothyronine (T3)
Hypothalamus Thyroxine (T4)
Calcitonin is released when calcium ion levels in the blood rise above a
certain set point. Calcitonin funcions to reduce the concentraion of Fig. 3.2.28. Thyroid Gland calcium
ions in the blood by aiding the absorpion of calcium into the matrix of bones. The
Fig. 3..2.25. Hypothalamus hormones T3 and T4 work together to regulate the
body's metabolic rate. Increased levels of T3 and T4 lead to increased cellular
3.1.5.2 Pituitary Gland acivity arnd energy usage in the body.
The pituitary gland, also known as the hypophysis, is a small pea-sized lump of issue connected to the inferior
porion of the hypothalamus of the brain. Many blood vessels surround the pituitary gland to carry the
hormones it releases throughout the body. Situated in a small depression in the sphenoid bone called the
sella turcica, the pituitary gland is actually made of 2 completely separate structures: the posterior and anterior
pituitary glands.

Thyroid

Fig. 3.2.27. Pineal Gland

Fig. 3.2.26. Pituitary Gland

Paricipant Handbook
Yoga Instructor
3.1.5.3 Pineal Gland 3.1.5.5 Parathyroid Glands
The parathyroid glands are 4 small masses of glandular issue found on the posterior side of the thyroid gland.
The pineal gland is a small pinecone-shaped mass of glandular issue found just posterior to the thalamus
The parathyroid glands produce the hormone parathyroid hormone (PTH), which is involved in calcium ion
of the brain. The pineal gland produces the hormone melatonin that helps to regulate the human sleep-wake a
homeostasis. PTH is released from the parathyroid glands when calcium ion levels in the blood drop below
cycle known as the circadian rhythm. The acivity of the pineal gland is inhibited by simulaion from the
set point. PTH simulates the osteoclasts to break down the calcium containing bone matrix to release free
photoreceptors of the reina. This light sensiivity causes melatonin to be produced only in low light or darkness.
calcium ions into the bloodstream. PTH also triggers the kidneys to return calcium ions filtered out of the blood
Increased melatonin producion causes humans to feel drowsy atnighttime when the pineal gland is acive. back to the bloodstream so thatit is conserved.
Parathyroid
glands

Pineal Gland

Fig. 3.2.29. Parathyroid Glands

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3.1.5.6 Adrenal Glands adult females and adult males.

Testes: The testes are a pair of ellipsoid organs found in the
The adrenal glands are a pair of roughly triangular glands found immediately superior to the scrotumn of males that produce the androgen testosterone in males
kidneys. The adrenal glands are each made of 2 disinct layers, each with their own unique after the start of puberty. Testosterone has effects on many parts
funcions: the outer adrenal cortex and inner adrenal medulla. of the body, including the muscles, bones, sex organs, and hair
Androgens, such as testosterone, are produced at low levels in the adrenal cortex to
-Ractn
follicles. This hormone causes growth and increases in strength of
regulate the growth and acivity of cells that are recepive to male hormones. In adult the bones and muscles, including the accelerated growth of long
males, the amount of androgens produced by the testes is many imes greater than the bones during adolescence. During puberty, testosterone controls
amount produced by the adrenal cortex, leading to the appearance of male secondary sex the growth and development of the sex organs and body hair of
characterisics. males, including pubic, chest, and facial hair. In men who have
The adrenal medulla produces the hormones epinephrine and norepinephrineunder simulaion by the inherited genes for baldness, testosterone triggers the onset of
sympatheic dvision of the autonomic nervous, system. Both of these hörmones help to increase the flow of
blood to the brain and muscles to improve the "fight-or-flight" response to stress. These hormones also androgenic alopecia, commonly known as male pattern baldness.
work to increase heart rate, breathing rate, and blood pressure while decreasing the flow of blood to and
funcion of organs that are not involved in respondingto emergencies. Ovaries: The ovaries are a pair of almond-shaped glands located in
the pelvic body cavity lateral and superior to the uterus in
females. The ovaries produce the female sex hormones
progesterone and estrogens. Progesterone is most acive in
females during ovulaion and pregnancy where it maintains
appropriate condiions in the human body to support a developing
fetus. Estrogens are a group of related hormones that funcion
Adrenals as the primary female sex hormones. The release of estrogen

-
Right kichey Left kidney

Right ureter Left urster

Fig. 2.2.30. Adrenal Glands

3.1.5.7 Pancreas
The pancreas is a large gland located in the abdominal cavity just inferior and posterior to the stomach. The
pancreas is considered to be a heterocrine gland as it contains both endocrine and exocrine issue. The endocrine
cells of the pancreas makeup just about 1% of the total mass of the pancreas and are found in small groups
throughout the pancreas called islets of Langerhans. Within these islets are 2 types of cells--alpha and beta
cells. The alpha cells produce the hormone glucagon, which is responsible for raising bloodglucose levels.
Glucagon triggers muscle and liver cells to break down the
polysaccharide glycogen to release glucose into the bloodstream. The Beta cells produce the hormone insulin,
which is responsible for lowering blood glucose levels after a meal. Insulin triggers the absorpion of glucose
from the blood into cells, where it is added to glycogen molecules for storage.
Bile duct

Spleen

Smal
Pancreas
intestine

Fig. 3.2.31. Pancreas

3.1.5.8 Gonads
The gonads-ovaries in females and testes in males-are responsible for producing the sex
hormones of the body. These sex hormones determine the secondary sex characterisics of

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during puberty triggers the development of female secondary sex characterisics such as uterine
development, breast development, and the growth of pubic hair. Estrogen also triggers the increased growth
of bones during adolescence that leads to adult height and proporions.

3.1.5.9 Thymus
The thymus is a soft, triangular-shaped organ found in the chest posterior to the sternum. The thymus produces
hormones called thymosins that help to train and develop T-ymphocytes during fetal development and
childhood. The T-lymphocytes produced in the thymus go on to protect the body from pathogens throughout a
person's enire life. The thymus becomes inacive during puberty and is slowly replaced by adipose issue
throughout a person's life.

Fig. 3.2.33. Thymus

3.1.6 Nervous System
The nervous system consists of the brain, spinal cord, sensory organs, and all of the nerves that connect these
organs to the rest of the body. Together, these organs are responsible for the control of the body and
communicaion among its parts. The brain and spinal cord form the control center known as the central Fig. 3.2.34. Nervous System
nervous system (CNS), where informaion is evaluated and decisions made. The sensory nerves and sense 3.2.1.7 Respiratory System
organs of the peripheral nervous system (PNS) monitor.
The cells of the human body require a constant stream of oxygen to stay alive. The respiratory system provides
Oxygen to the body's cells while removing carbon dioxide, a waste product that can be lethal if allowed to
accumulate. There are 3 major parts of the respiratory system: the airway, the lungs, and the muscles of
respiraion. The airvway, which includes the nose, mouth, pharynx, larynx, trachea, bronchi, and bronchioles,
carries air between the lungs and the body's exterior.

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Nasopharynx
oga Instructor
Nasal Passageways

Pharynx 3.2.1.8 Immune and Lymphaic Systems

Mouth & Nese
The immune and lymphaic systems are two closely related organ systems that share several organs and
Oropharnyx
Larynx physiological funcions. The immune system is our body's defense system against infecious pathogenic
Epiglottis Trachea viruses, bacteria, and fungi as well as parasiic animals and proists. The immune system works to keep
Alveolus these harmful agents out of the body and attacks those that manage to enter. The lymphaic system is a
Bronchiole system of capillaries, vessels, and nodes.
Garina Bronchus

Diaphragm

Fig. 3.2.35. Respiratory System

Fig. 3.2.36. Immune & Lymphatic

System

3.2.1.9 Urinary System

The urinary system consists of the kidneys, ureters, urinary bladder, and urethra. The kidneys filter the
blood to remove wastes and produce urine. The ureters, urinary bladder, and urethra together form the
urinary tract, which acts as a plumbing system to drain urine from the kidneys, store it, and then release it
during urinaion. Besides filtering and eliminaing wastes from the body, the urinary system also maintains
the homeostasis of water, ions, pH, blood pressure and calcium.

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Kidneys Ureter
Seminsl vesicle.
Urinary badder
Vas deferens
-Ejaculatory duct
Prostate
Right ureter Left ureter Penis
Rectum
Urethra
Anus
Glans penis
Foreskin
Tesis
Bladder Bulbourethral gland
Semtirn

Fig. 2.2.39. Male Reproductive System

Urethra

Fig. 2.2.37. Urinary System

3.2.2 Benefits of Yoga on Human Body
Unlike other physical exercises, which give benefits to the body only, Yoga benefits Body, mind, and
soul. Also, no other exercise give benefits to internal organs and glands, while for good health it is very
essenial that they all should work properly. Below are some of the benefits yoga - of

Paricipant Handbook

3.1.10 Female Reproducive System oga Instructor

The female reproducive system includes the ovaries, fallopian tubes, uterus, vagina, vulva, mammary glands, 3.2.1 Improves flexibility
and breasts. These organs are involved in the producion and transportaion of gametes and the producion Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you
of sex hormones. The female reproducive system also facilitates the ferilizaion of ova by sperm and probably won't be able to touch your toes, never mind do a backbend. But if you sick with it, you'll
supports the development of offspring during pregnancy and infancy. noice a gradual loosening, and eventually, seemingly impossible poses will become possible. You'l
uns gt
also probably noice that aches and pains start to disappear. That's no coincidence. Tight hips can
Fadkkpt
strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead
to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and
connecive issues, such as fascia and ligaments, can cause poor posture.
3.2.2 Builds Muscle Strength
Strong muscles do more than looking good. They also protect us from condiions like arthriis and back
oary
myameks pain and help prevent falls in elderly people. And when you build strength through yoga, you balance it
undamtr with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense
polum
offlexibility.

3.2.3 Improves Body Posture

Fig. 2.2.38. Female Reproductive System Your head is like a bowling ball–big, round, and heavy. When it's balanced directly over an erect spine, it
3.1,11 Male Reproducive System takes much less work for your neck and back muscles to support it. Move it several inches forward,
The Male reproducive system comprises of many organs, whose main funcion is to produce and supply however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or
sperms for reproducion. The male sex system is formed by testosterone secreted from the fetal testes; 12 hours a day, and it's no wonder you're ired. And faigue might not be your only problem. Poor
on reaching puberty, the secondary sex organ gets developed and become fully funcional. lts main posture can cause back, neck, and other muscle and joint problems. As you slump, your body may
funcion is to produce Sperm in the testes and to send it by the epididymis, ejaculatory duct, and compensate by flattening the normal inward curves in your neck and lower back. This can cause pain
urethra. The sperms are released from the penis during ejaculaion. and degeneraive arthriis of the spine.

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3.2.4 Prevents carilage and joint breakdown 3.2.10 Drops your blood pressure
If you've got high blood pressure, you will get benefited from yoga. When compared the effects of
Each ime you pracice yoga, you take your joints through their full range of moion. This can
Shavasana (Corpse Pose) with simply lying on a couch, after three months, Savasana was associated
help prevent degeneraive arthriis or migate disability by "squeezing and soaking" areas of
with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood
carilage that normally aren't used. Joint carilage is like a sponge; it receives fresh nutrients pressure (the bottom number)and the higher the iniial blood pressure, the bigger the drop.
only when its fluid is squeezed out, and a new supply can be soaked up. Without proper
sustenance, neglected areas of carilage can eventually wear out, exposing the underlying
bone like worn-out brake pads.
oga Instructor
2.2.2.5 Protects Spine
Spinal disks-the shock absorbers between the vertebrae that can herniate and compress 3.2.11 Regulates your adrenal glands
nerves-crave movement. That's the only way they get their nutrients. If you've got a well-balanced Yoga lowers corisol levels. If that
doesn't sound like much, consider this. Normally, the adrenal glands
asana pracice with plenty of backbends, forward bends, and twist, you'l help keep your disks supple. secrete corisol inresponse to an acute crisis, which temporarily boosts immune funcion. If your
corisol levels stay high even after the crisis, they can compromise the immune system. Temporary
boosts of corisol help with long-term memory, but chronically high levels undermine memory and
Paricipant Handbook may lead to permanent changes in the brain. Addiionally, excessive corisol has been linked with
major depression, osteoporosis (it extracts calcium and other minerals from bones and interferes with
the laying down of new bone), high blood pressure, and insulin resistance. In rats, high corisol levels
3.2.6 Betters your bone health lead to what researchers call "foodseeking behavior" (the kind that drives you to eat when you're
It's well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. upset, angry, or stressed). The body takes those extra calories and distributes them as fat in the
Many postures in yoga require that you lift your own weight. And some, like Downward and Upward abdomen, contribuing to weight gain and the risk of diabetes and heart attack.
facing dog, help strengthen the arm bones, which are paricularly vulnerable to osteoporoic
fractures.
3.2.12 Makes you happier
Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose.
3.2.7 Increases your blood flow While it's not as simple as that, one study found that a consistent yoga pracice improved depression
Yoga gets your blood flowing. More specifically, the relaxaion exercises you learn in yoga can help your and led to a significant increase in serotonin levels and a decrease in the levels ofmonoamine oxidase.
circulaion, especially in your hands and feet. Yoga also gets more oxygen to your cells, which funcion
better as a result. Twising poses are thought to wring out venous blood from internal organs and allow 3.2.13 Creates a healthy lifestyle
oxygenated blood to flow in once the twist is released. Inverted poses, such as Headstand, Handstand, Move more, eat less-that's the adage of many a dieter. Yoga can help on both fronts. A regular
pracice gets you moving, and burns calories and the spiritual and emoional dimensions of your
and Shoulderstand, encourage venous blood from the legs and pelvis to flow back to the heart, where it
can be pumped to the lungs to be freshly oxygenated. This can help if you have swelling in your legs pracice may encourage you to address any eaing and weight related disorders on a deeper level. Yoga
may alsoinspire you to become a more conscious eater.
due to heart or kidney problems. Yoga also boosts levels of hemoglobin and red blood cells, which
carry oxygen to the issues. And it thins the blood by making platelets less sicky and by cutting the 3.2.14 Lowers blood sugar
level of clot-promoing proteins in the blood. This can lead to a decrease in heart attacks and strokes Yoga lowers blood sugar and LDL ("bad") cholesterol and boosts HDL ("good") cholesterol. In people
since blood clots are often the main cause behind them. with diabetes, yoga has been found to lower blood sugar in several ways: by lowering corisol and
3.2.8 Drains your lymphs and boosts immunity adrenaline levels, encouraging weight loss, and improving sensiivity to the effects of insulin. Get your
blood sugar levels down, and you decrease your risk of diabeic complicaions such as heart attack,
When you contract and stretch muscles, move organs around, and come in and out of yoga postures,
you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphaic kidney failure, and blindness.
system fight infecion, destroy cancerous cells, and dispose of the toxic waste products of cellular 3.2.15 Helps you focus
functioning. An important component of yoga is focusing on the present. Studies have found that regular yoga
3.2.9 Ups your heart rate pracice improves coordinaion, reacion ime, memory, and even lQ scores. People who pracice
Transcendental Meditaion demonstrate the ability to solve problems and acquire and recall
When youregularly get your heart rate into the aerobic range, you lower your risk of heart attack and
informaion better-probably because they're less distracted by their thoughts, which can play over
can relieve depression. While not all yoga is aerobic, if you do it vigorously or Ashtanga classes, it can
and over like an endless tape loop.
boost your heart rate into the aerobic range. But even yoga pracices that don't get your heart rate up
that high can improve cardiovascular condiioning. Studies have found that yoga pracice lowers the 2.2.16 Relaxes your system
Yoga encourages you to relax, slowyour breath, and focus on the present, shifting the balance from the
resing heart rate, increases endurance, and can improve your maximum uptake of Oxygen during
exercise-all reflecions of improved aerobic condioning. One study found that subjects who were sympatheic nervous system (or the fight-or-flight response) to the parasympatheic nervous system.
taught only pranayama could do more exercise with less oxygen. The latter is calming and restoraive; it lowers breathing and heart rates, decreases blood pressure,
and increases blood flow to the intesines and reproducive organs.

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Paricipant Handbook Yoga Instructor

3.2.17 Improves your balance 3.2.22 Gives your lungs room to breathe
Yogis tend to take fewer breaths of greater volume, which is both calming and more efficient. A 1998
Regularly pracicing yoga increases propriocepion (the ability to feel what your body is doing and study published in The Lancet taught a yogic technique known as "complete breathing" to people with
where it is in space) and improves balance. People with bad posture or dysfuncional movement lung problems due to congesive heart failure. After one month, their average respiratory rate
patterns usually have poor propriocepion, which has been linked to knee problems and back pain. decreased from 13.4 breaths per minute to 7.6. Meanwhile, their exercise capacity increased
Better balance could mean fewer falls. For the elderly, this translates into more independence and significantly, as did the oxygen saturaion of their blood. In addiion, yoga has been shown to improve
delayed admission to a nursing home or never entering one at all, For the rest of us, postures like Tree various measures of lung funcion, including the maximum volume of the breath and the efficiency of
Pose can make us feel less wobbly on and off the mat. the exhalaion.
3.2.18 Regulates your nervous system Yoga also promotes breathing through the nose, which filters the air, warms it (cold, dry air is more
Some advanced yogis can control their bodies in extraordinary ways, many of which are mediated by likely to trigger an asthma attack in people who are sensiive), and humidifies it, removing pollen
the nervous system. Scienists have monitored yogis who could induce unusual heart rhythms, and dirt and other things you'd rather not take into your lungs.
generate specific brain-wave patterns, and, using a meditaion technique, raise the temperature of
their hands by 15 degrees Fahrenheit. If they can use yoga to do that, perhaps you could learn to
3.2.23 Prevents IBS and other digesive problems
Ulcers, irritable bowel syndrome, consipaion--all of these can be exacerbated by stress. So if you
improve blood flow to your pelvis if you're trying to get pregnant or induce relaxaion when you're stress less, you'll suffer less. Yoga, like any physical exercise, can ease consipaion--and theoreically,
having trouble falling asleep.
lower the risk of colon cancer-beca use moving the body facilitates more rapid transport of food and
waste products through the bowels. And, although it has not been studied scienifically, yogis suspect
3.2.19 Releases Tension From Your Limbs that twising poses may be beneficial in getting waste to move through the system.
Do you ever noice yourself holding the telephone or a steering wheel with a death grip or scrunching
your face when staring at a computer screen? These unconscious habits can lead to chronic tension, 3.2.24 Gives you peace of mind
Yoga quells the fluctuaions of the mind, according to Patanjali's Yoga Sutra. In other words, it slows
muscle faigue, and soreness in the wrists, arms, shoulders, neck, and face, which can increase stress
down the mental loops of frustraion, regret, anger, fear, and desire that can cause stress. And since
and worsen your mood. As you pracice yoga, you begin to noice where you hold tension: It might be stress is implicated in so many health problems--from migraines and insomnia to lupus, MS, eczema,
in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able
high blood pressure, and heart attacks-if you learn to quiet your mind, you'll be likely to live longer
to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius,
and healthier.
and buttocks, it may take years of pracice to learn how to relax them.
3.2.20 Helps you sleep deeper 3.2.25 Increases your self-esteem
Many of us suffer from chronic low self-esteem. If you harndle this negaively by take drugs, overeaing,
Simulaion is good, but too much of it taxes the nervous system. Yoga can provide relief from the
hustle and bustle of modern life. Restoraive asana, yoga nidra (a form of guided relaxaion), Savasana, working too hard, sleeping around-you may pay the price in poorer health physically, mentally, and
pranayama, and meditaion encourage pratyahara, a turning inward of the senses, which provides spiritually. If you take a posiive approach and pracice yoga, you'll sense, iniially in brief glimpses and
later in more sustained views, that you're worthwhile or, as yogic philosophy teaches, that you are a
downime for the nervous system. Another by-product of a regular yoga pracice, studies suggest, is
manifestaion of the Divine. If you pracice regularly with the intenion of self-examinaion and
better sleep-which means you'll be less ired and stressed and less likely to have accidents.
betterment-not just as a subsitute for an aerobics class-you can access a different side of yourself.
You'l experience feelings of graitude, empathy, and forgiveness, as well as a sense that you're part of
3.2.21 Boosts your immune system funcionality something bigger. While better health is not the goal of spirituality, it's often a by-product, as
Asana and pranayama probably improve immune funcion, but, so far, meditaion has the strongest documented by repeated scienific studies.
scienific support in this area. It appears to have a beneficial effect on the funcioning of the immune
system, boosing it when needed (for example, raising anibody levels in response to a vaccine) and 3.2.26 Eases your pain
Yoga can ease your pain. According to several studies, asana, meditaion, or a combinaion of the two,
lowering it when needed (for instance, miigaing an inappropriately aggressive immune funcion in
an autoimmune disease like psoriasis). reduced pain in people with arthriis, back pain, fibromyalgia, carpal tunnel syndrome, and other
chronic condiions. When you relieve your pain, your mood improves, you're more inclined to be
acive, and youdon't need as much medicaion.

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The basics of yoga-asana, pranayama, and meditaion-all work to improve your health, but
there's more in the yoga toolbox. Consider chaning. It tends to prolong exhalaion, which shifts
the balance toward the parasympatheic nervous system. When done in a group, chaning can be a
Paricipant Handbook paricularly powerful physical and emoional experience.

3.2.27 Gives you inner strength

Yoga can help you make changes in your life. In fact, that might be its greatest strength. Tapas, the Yoga Instructor
Sanskrit word for "heat," is the fire, the discipline that fuels yoga pracice and that regular pracice
builds. The tapas you develop can be extended to the rest of your life to overcome ineria and change
dysfuncional habits. You may find that without making a paricular effort to change things, you start 3.2.33 Guides your body's healing in your mind's eye
to eat better, exercise more, or finally quit smoking after years offailedattempts. If you contemplate an image in your mind's eye, as you do in yoga nidra and other pracices, you can
effect change in your body. Several studies have found that guided imagery reduced postoperaive
3.2.28 Connects you with guidance pain, decreased the frequency of headaches, and improved the quality of life for people with cancer
Good yoga teachers can do wonders for your health. Excepional ones do more than just guiding you HIV.
and
through the postures. They can adjust your posture, gauge when you should go deeper in poses or
back off, deliver hard truths with compassion, help you relax, and enhance and personalize your 3.2.34 Keeps allergies and viruses at bay
pracice. A respectful relaionship with a teacher goes a long way towards promoing your health. Kriyas, or cleansing pracices, are another element of yoga. They include everything from rapid
breathing exercises to elaborate internal cleansings of the intesines. Jala nei, which entails a gentle
lavage of the nasal passages with salt water, removes pollen and viruses from the nose, keeps mucus
3.2.28 Connects you with guidance from building up, and helps drains the sinuses.
Good yoga teachers can do wonders for your health. Excepional ones do more than just guiding you
through the postures. They can adjust your posture, gauge when you should go deeper in poses or 3.2.35 Helps you serve others
back off, deliver hard truths with compassion, help you relax, and enhance and personalize your Karma Yoga (service to others) is integral to yogic philosophy. And while you may not be inclined to
serve others, your health might improve if you do. A study at the University of Michigan found that
pracice. A respectful relaionship with a teacher goes a long way towards promoing your health.
older people who volunteered a little less than an hour per week were three imes as likely to be alive
3.2.29 Helps keeping you drug free seven years later. Serving others can give meaning to your life, and your problems may not seem so
If your medicine cabinet looks like a pharmacy, maybe it's ime to try yoga. Studies of people with
dauning when you see what other people are dealing with.
asthma, high blood pressure, Type Il diabetes (formerly called adult-onset diabetes), and obsessive
compulsive disorder have shown that yoga helped them lower their dosage of medicaions and 3.2.36 Encourages self-care
In much of convenional medicine, most paients are passive recipients of care. In yoga, it's what you
someimes get off them enirely. The benefits of taking fewer drugs? You'll spend less money, and
do for yourself that matters. Yoga gives you the tools to help you change, and you might start to feel
you're less likely to suffer side effects and risk dangerous drug interacions.
better the first ime you try pracicing. You may also noice that the more you commit to pracice, the
3.2.30 Builds awareness for transformaion more you benefit. This result in three things: You get involved in your own care, you discover that your
Yoga and meditaion build awareness. And the more aware you are, the easier it is to break free of involvement gives you the power to effect change, and seeing that you can effect change gives you
destrucive emoions like anger. Studies suggest that chronic anger and hosility are as strongly linked hope. And hope itself can be healing.
to heart attacks as are smoking, diabetes, and elevated cholesterol. Yoga appears to reduce anger by
increasing the feelings of compassion and interconnecion and by calming the nervous system and
3.2.37 Supports your connecive issue
As you read all the ways yoga improves your health, you probably noiced a lot of overlap. That's
mind. It also increases your ability to step back from the drama of your own life, to remain steady in the
because they're intensely interwoven. Change your posture, and change the way you breathe. Change
face of bad news or unsettling events. You can sill react quickly when you need to-and there's your breathing, and you change your nervous systerm. This is one of the great lessons of yoga:
evidence that yoga speeds reacion ime-but you can take that split second to choose a more
Everything is connected-your hipbone to your anklebone, you to your community, your community
thoughtful approach, reducing suffering foryourself and others. to the world. This interconnecion is vital for understanding yoga. This holisic system simultaneously
taps into many mechanisms that have addive and even muliplicaive effects. This synergy may be
3.2.31 Benefits your relaionships the mostimportant way of all that yoga heals.
Love may not conquer al, but it certainly can aid in healing. Culivaing the emoional support of
3.2.38 Uses The Placebo Effect, To Affect Change
friends, family, and community has been demonstrated repeatedly to improve health and healing. A Just believing that you will get better can make you better. Unfortunately, many convenional
regular yoga pracice helps develop friendliness, compassion, and greater equanimity. Along with scienists believe that if something works by eliciing the placebo effect, it doesn't count. But most of
yogic philosophy's emphasis on avoiding harm to others, telling the truth, and taking only what you
the paients who just chanted a mantra, like you might do at the beginning or end of a yoga class or
need, this may improve many of your relaionships. throughout a meditaion, they felt better.
3.2.32 Uses sounds to soothe your sinuses
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2.3.1.1 Rajasic Foods

-
Following are included in Rajasic foods Meat
Paricipant Handbook Spices Garlic
Refined sugar
Simulants (coffee, tea, etc.)
UNIT 3.3:Food Habits & other Instrucions as per Yoga Fig. 2.3.3. Tamasic Food

Philosophy 3.3.1.3 Tamasic Foods

Following are included in Tamasic foods - Fermented foods
Unit Objecives Fried foods Onions
Atthe end of
this unit, you will be able to: Fish Eggs
3.2.1.1.3.1 Explain Yogic diet Reheated foods Alcohol
Frozen Foods Fatty Foods
3.2.1.1.3.2 Differeniate between Satvic food, Rajasic food, and Tamasic food Fig. 2.3.3. Tamasic Food

3.2.1.1.3.3 Define effect of food on human body

3.3.2 Importance of Good Eaing Habits in Yoga
3.2.1,1,3.4 Describe benefits of Fasing In Yoga, not only food selecion is important but its preparaion is also important. Further, the way we eat and
3.2.1.1.3.5 Describe Do's and Don'ts of Yoga our mind set while eaing are equally significant in good eaing habits - that is, even the most healthful
food can have a negaive impact if consumed in a state of agitaion or depression. This latter point is
especially important - normally we pay great attenion to our diet but are far less aware of our mental state
3.3.1 What is Yogic Diet? when we eat. As per Yoga belief, eaing calmly, mindfully, and in silence greatly enhanced the quality of
The Yogic view on diet begins with the metaphysicalor energeic concept known as "the three gunas." nutriion as well as the mental state fostered by that meal.
As per Yogic concept, by looking at the world of matter, there are three basic types of energy Another important aspect of the gunas is that we often make the mistake of thinking that by combining
rajas,11tamas, and11sattvas-whichcan beseeninallobjects, experiences, andeventhoughts.11 rajas11and11tamas11amounts to the same as sattvas - that is, we tell ourselves if we combine simulaing
Rajas11is fiery energy or agitaion, which in its mostnegaive form manifests as aciviies with sedaing ones, we will somehow generate "balance" and nowhere is this more common than
anger.11 Tamas11is ineria, and in its mostnegaive formmanifestsas laziness.11 diet, where for example we consume spicy foods which simulate us with fatty foods or alcohol to "calm us
Sattvas, finally, is lightness, peacefulness, and harmony. back down". This mistake has several powerful negaive consequences. To begin, since rajasic11 and11
Again, as per Yoga all three can be seen in every aspect of the material world, including our bodies, tamasic11 foods are less-than-ideal fuel sources, we get very little energy from them. Further, because the
our thoughts, and our feelings, and food, of course is no excepion. Some foods, such as meat, spicy two are sending conflicing messages to body and mind, the inner effect is profoundly taxing and
foods, and caffeine, are seen to be simulaing or rajasic. Others, such as fatty, fermented, and draining. To get an idea of this, imagine having two bosses, one who is always praising you and one who is
overcooked foods, are seen as sedaing or tamasic. And some, such as raw or lightly-cooked fruits always criicizing - the end result might seem to balance, but the internal turmoil would be great, and our
and vegetables, grains, andlegumes, are seenas11 healthy,nourishingorsattvic. bodies and nervous systems are exactly the same. By contrast, when we eat11sattvic11foods we not only
Any personpracicing Yoga should consume Sattvic food for getting quick and better result from Yoga. providemuch betternourishment but also help our mind remains calmer and clear, which in turn helps us make
better choices in all areas oflife, including diet.
There are other nuances to Yogic diet, but one last elementthat deserves emphasis is how food influence
our world-view. As you may have noiced,11 sattvic foods are generally simple and readily available,
3.3.1.1Sattvic Foods
- while11rajasic11and11tamasic11foods require greater effort both to obtain and prepare. The Yogis realized
Following are included in Sattvic foods
when our food is easy to obtain, can be enjoyed with little adornment, and leaves us feeling good
Raw fruits physically and mentally; we tend to feel nourished by and connected to our world. On the other hand, if the
Vegetables struggle to obtain and expense to make pleasurable, we tend to feel "at odds" with nature- that life is hard, and
Lightly cooked vegetables, legumes & whole grains Raw milk the world is something that we must "conquer" in order to survive, let alone enjoy. In other words, the
more we choose sattvic foods, the more we support not just our physical and emoional health but also
our sense of connecion with the world, in turn fostering our desire to support and care forit.

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4. Acively enjoy11 - We all know what it's like to finish a meal with little recollecion of how it
actually tasted. As you eat, take as much ime as you can to truly savor it. Ideally, consider eaing in
Paricipant Handbook
silence, or at least try to allow at least a few moments of calm within the meal, really observing and
appreciaing the smells, tastes, textures, and social connecions ofyour meal.
5. Observe &reflect11- At the end, take at least a moment simply to reflect: how does the meal feel for

3.3.4 Importance of Fasting in Yoga you? In retrospect, how were the choices you made? Are there things you'd like to be more aware of or
The Yogis believe fasing can be a useful tool for all of us and even in the simplest and "mildest" form do differently next ime? This process of observing and reflecing will help reinforce good choices and
can have profound benefits. Again, given the amount of ime we invest in food, they realized if every allow us to be even more mindful and aware of our next meal.
now and then we take a break from eaing and invest that ime in our growth - for example, ime with
family, serving our community, or simply reflecing on our lives - these brief periods can have great • One should pracice yoga calmly without any haste or exhausion. If one is ired, he or she should
impact on our personal development. rest for a while in a comfortable posture.
Again, it's worth noing this doesn't have to be long- even just a day or a porion of a day can be One should try to pracice yoga everyday regularly, preferably at the same ime.
powerful. And if even that feels dauning, we can pracice a "relaive fast"- choosing a form of eaing • While pracicing yoga, one should concentrate on yoga alone and try to keep away the other
that's simpler but sill comfortable for us, like a day ofjust fruits and vegetables or just juice and broth, thoughts.
so we free up our ime while sill honoring our "comfort zone." Even at the ashram where I lived, on
our weekly "fasing day" the kitchen was sill open with juice, soup, and simple dishes being available During the pracice of Yoga asanas, the dirt in the internal organs of the body is directed towards
throughout the day for those who feltit was a better fit for them at the moment. We can also apply the the urinary bladder, So soon after compleing yoga, one should pass out the urine.
idea to other areas of our lives where we realize we invest more ime than might be ideal, such as During yoga pracice, if anyone feels to attend nature's call, he must go and attend to it
television, the news, or social media. Think of what you could accomplish if, once a week or month, immediately. One should not hold it back forcefully for a long ime. One should also not try to
you tooka break from an acivity that consumes a lot of your ime and invests it in a "greater purpose," suppress sneezing, cough, etc. Ifone feels thirsty one can drink a little water as well.
however you might define that. This is the idea behind spiritual fasing and fasing on holy days in If one sweats duringyoga pracice, he or she should slowly wipe it out either with a cloth or with
general - in both the cases, we're choosing to briefly put aside certain worldly things, notgiving them the palms. Itis better if it dries upautomaically inthe air.
up, of course, but simply taking a break to invest that energy in something more important to us that is
oftenpressed outby dailyrouine. • Pranayama should follow the asanas and meditaion should follow Pranayama.
• Always lay on your back for 2 to 5 minutes with relaxed breathing, afterfinishing Yoga postures.

3.3.5 Steps for Putting Spiritual Nutriion Into Pracice • Movements should be slow in every case. Sudden movements should be avoided.
So those are the basics of Yogic diet and fasing. As you can see, the fundamentals are actually quite
simple: the Yogis realized that by focusing on natural foods in their natural state, we could foster greater
health and peace of mind, and by eaing mindfully and in moderaion we can further support that
process. Ulimately, eaing this way not only can give us the best health possible but also the best mental Yoga Instructor
focus and outlook for living our spiritual values.
To offer a closing reinforcement, below are five simple steps we can use each ime we eat to take even
greater advantage ofthe powerful link between food and our ideals: 3.3.9 Prayer During Yoga
1. Consider your greater goals11 - 0f course, every meal is a wonderful and important chance to There are some prayers which one can offer during pracicing Yoga.
1. OM saha navavatu saha nau bhunaktu
experience pleasure - something the Yogis felt shouldn't be denied or missed out on in any way - but it's
saha viryam karavavahai tejasvi navadhitam astu ma vidvishavahai
also a chance to foster health and build our capacity to serve others. Before each meal, talke a momnent to
OM shani, shani, shani
look at how you'd like this meal to supportyour long-term goals while sill provide pleasure and joy.
2. Think of connecion11 - As you prepare your food or wait to receive it, use the ime to think of the May we be protected together. May we be nourished together.
May we create strength among one another. May our study be filled with brilliance and light. May there
connecion between you and the world that meal represents. Think of the people who grew or prepared
it, the plants or animals nourishing you, the people with whom you are sharing, and of course all those
be no hosility between us.
Om peace, peace, peace.
who support your work, makingthe meal possible.
3. Express graitude11- Before eaing, take a moment to express, silently or out-loud, your appreciaion of
the nourishment and pleasure you are about to receive. Even a moment of silent thanks can greatly
enhance our mindfulness and enjoyment, in turn dramaically enhancing the physical and psychological
nourishment we receive from each meal.

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Yoga Instruct
2. Gayatri Mantra
Om bhur bhuvah svaha Tat
Practital - Demonstration & Practice skill
savitur varenyam Bargo devasya
dhimahi Dhiyo yona prachodayat
Unit Objecives
Ireflect on the unity of Divine Spirit, which pervades everything in the earth, the atmosphere, and Atthe end of this unit, you will be able to:
heavens.
May this Supreme Consciousness protect me and illuminate my intellect that may realize my
I 1 Describe the clothing to wear during Yoga
inherent Oneness with That. 2 Demonstrate how to get ready for Yoga
Imeditate on the great luminous light that enlightens all three worlds.
May it enlighten all. 3 Demonstrate the key Yoga Kriyas'
4 Demonstrate the key Yoga exercises
5 Describe the benefits and the precauions of each Yoga
6 Describe situaion when Yoga pracice should be avoided

1, Dincharya &Ritucharya with repect toyoga lifestyle 4.1 Clothing to Wear During Yoga
2 Hathya Pradiopika One should wear comfortable clothes (preferably cotton clothes), during Yoga Exercises. The clothes should be
3 Prasthana travel loose enough which allow you to do all the stretching exercises and Yoga poses. Since one does Yoga exercises in
the group in Yoga Center, so the Yoga clothing should be such that it should not show off private body parts
during pracicing different Yoga poses, specially shirshsasan or similar upside down poses.

Fig. 2.4.1. ldeal Clothing for Yoga

4.2 Getting Ready for Yoga

One should not straight way start doing yoga after coming to class. To get proper result from Yoga, you should do
following preparatory exercises
1
Breathing Pracices
2-
Body Loosening Exercises 3-Sithili
Vyayam

4.3 Breathing Pracices

Following are the breathing pracices 1

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Hand in and out

2- Hand Stretch Breathing 3

Ankle Stretch Breathing 4

Yoga Instructor
Rabbit Stretch Breathing 5
Tiger Breathing
6- Dog Breathing 4.3.2 Steps for Hand Stretch Breathing
Staring Posiion
4.3.1 Steps for Hand in and out 1 Stand erect with feet together (heels together and toes 4 to 6 inches apart) hands relaxed by the side
of the body.
2
Gently bring your hands in front of the chest. Interlock the fingers and place the palms on the chest.
3
Relax your shoulders. 4- Close your eyes.

Stage-1 (At 90)

Step-1: Stand Straight Step-2: Stretch out your arms in front
of you, in level with your shoulders and
bring the palms together

Step-1: Staring Posiion Step-2: While breathing in, stretch the arms
in front of your body keeping your fingers
Step-3: While breathing in, spread your Step-4: While breathing out, bring interlocked. Ensure that the arms are at
arms sideways in the horizontal plane the arms forward with palms touching shoulder level. Twist the hands so that the
each other. Repeat the procedure five palms face outwards. Fully stretch the arms,
imes synchronizing breathing with but do not strain.
arms movements

Relax: Relax in standing posiion, hands Step-3: Now, while exhaling reverse the process and bring the palms back on to the chest
by the side of the thighs
Relax: Relax your shoulders again
Instrucions: This is one round. Repeat five imes
Tip
Feel the changes in the breath and the body, especially the arms, shoulders and the back of the neck.

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Stage-2 (At 135")

Step-1: Repeat the same movements now stretching the

arms above the forehead at an angle of 135°

Instrucions: Repeat five imes Step-1: Open the eyes and fix your gaze Step-2: VWhile inhaling, raise your hands
on a point on the wall ahead. Place the and stretch the ankles. Feel yourself
palms in front of your thighs growing taller and firm
Stage-3 (At 180°)

Step-3: As you exhale, bring your hands Step-4: Feelthe stretch, from your ankles
Step-1: Repeat the same movements, Step-2: While moving up and down the and heels down and Repeat five imes to your fingers as you reach upwards.
this ime stretching the arms verically palms may gently touch the nose ip keeping the movements of hands
above thehead and ankles, coninuously breathing in
Instrucions: Repeat five imes synchronizaion.

Tip
1- Relax the shoulders at the beginning and end of each cycle. 2 Yoga Instructor
Maintain perfect awareness of the breathing.
3- Exhalaion (breathing out) should be longer than the inhalaion (breathing in). 4- If
required, it can be pracised sitting on a chair too.
5- Properly synchronize the breathing with hand movements.

2.4.3.3 Steps for Ankle Stretch Breathing

Staring Posiion
1- Stand erect with feet together in Tadasana Posiion with feet close together, knees together. 2- Hands along Relax: Relax in standing posiion, hands
the thighs with fingers stretched out. by the side of the thighs. Observe your
breath and enjoy the stability for a
3-The legs, trunk and the head aligned in a straight line. few seconds

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4.3.4 Steps for Rabbit Breathing 4.3.5 Steps for Tiger Breathing
Staring Posiion
Staring Posiion
1- Sit in Vajrasan.
1- Sit back on the heels, keeping them apart and well tucked in under the buttocks (as in
2- Kneel on knees, and place the palms on the floor in front of you.
Vajrasan) 2- Keep the head, shoulders, and buttocks in a straight line.
3- Keep the spine, neck and head erect.
3- Place your palms on the respecive thighs and Breathe normally.
4- Close the eyes.
4- keeping the knees together, bend forward and rest the forearms on the floor, with the
elbows by the side of the knees and palms flat on the ground (Rabbit Pose).
Maintain the head at a distance of one hand length from the ground to the chin. Open
your mouth parially and protrude the tongue with its ip just touching the lower lip.
6- Gaze at a point about two feet on the ground in front of you and start the pracice.

Step-1: while inhaling lift your head up, Step-2: While exhaling bring your head
gaze at the ceiling, arch your spine down, down, chin touching the chest, arching
making it concave your back upwards, and making it convex.

Procedure: Pant quickly like a rabbit, using only the upper part of the chest. Feel the air going in and
out of the lungs. Feel the expansion and contracion of the chest muscles. Coninue for 20-40 breaths.

Step-3: Hold this posiion for a while, feeling Relax: To finish, relax in Shashankasana,
the expansion of the chest, shoulders and bring your knees and toes together and
stretch of the belly. Keep the eyes open sit on the heels. Relax by stretching out
your arms flat on the ground, fingers
stretched outwards. try to place the
Relax: To finish, close your mouth and relax in Shashanlk asana Stretch your hands forehead on the ground if possible feel
forward with the forehead resing on the ground. Feel the relaxaion of chest and thorax. the breath getting shallow due to the
compression of the abdominal muscles
Allow your breath to return to normal.

4.3.5.1 Precauions
Tip 1,Before staring the pracice ensure that you are comnfortable while standing on two hands and two
1- Breathe rapidly through the mouth only, using the chest (thoracic) muscles. knees.
2- Make sure that the abdomen presses on your thighs, prevening any abdominal movement. 2.Properly synchronize the breathing with movements.
3- Do not drop your head on to the floor. 3. Do not bend the elbows. Make sure that the thighs do not move forward and backward.

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4.3.6 Steps for Dog Breathing 4.4.4 Types Sithili Vyayam

Following are the Types of Sithili Vyayam -
Staring Posiion 1-Toe Bending
1- Sit back on the heels, keeping them apart and well tucked in under the buttocks (As in Vajrasan) 2- Ankle Bending
2- Keep the head, shoulders and buttocks in a straight line. 3- Ankle Rotaion
3- Place your palms on the respecive thighs and Breathe normally. 4- Knee Bending
4- Now, place your hands before your knees, palms resing on the ground with fingers facing forward. 5- Knee Rotaion
6- Knee Cap Tightening
5- Keep the arms straight.
7-Half Butterfly
8- Full Butterfly
Waist Rotaion
6
Lower the spine to a concave arch so that the line of your vision is parallel to the ground. 10- Wrist Rotaion
11- Shoulder Rotaion
7
Open the mouth wide and stretch out your tongue as much as is possible and close your eyes.
12- Neck Bending
13- Neck Rotaion
14- Elbow Stretching

Procedure: Start breathing rapidly through the mouth by flapping the abdomen forcefully. The belly
(abdomen) is drawn in while breathing out and bulge it out while breathing in making a paning
sound, like a dog after a run. Keep the face and neck muscles relaxed. Feel the movement of the belly 4.4.1 Steps for Toe Bending
and the sensaion of the air going in of your lungs. Feel the ingling sensaion in your throat and neck.

Step-1: Set yourself in the primary Step-2: Inhale deeply and move the
Relax: Relax in shashankasana with your forehead and elbows on the ground, arms stretched outwards. posiion. Set apart the legs maintaining toes backward with ease. Keep your
Observe the sensaions in the throat and the abdomen some distance. Concentrate on toes. eyes close while pracising.
Instrucions: Pracise for at least nine imes iniially. Over the next few days (about a week) you may
increase it gradually. But it should not be beyond your capacity.

Tip
1- Feelthe free smooth flow of air, in and out through the throat and the air passages. Step-3: Exhale when moving the Step-4: Don't move your ankle. Iniially
2- Breathe uniformly and as rapidly as possible. toes forward. Be conscious about repeat this exercise for 10 imes.
the toe's movement. Open your eyes after the pracice.

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4.4.2 Steps for Ankle bending 4.4.4 Steps for Knee Bending

Step-1: Get into the base Step-2:Inhale deeply while moving Step-2: Interlocking the fingers
Step-1: Sit in Primary Posiion. Bend
posiion the below
the
Set anart the lees maintaining the thighs. Hold the thighs up to the
chest level and keep the heel near the
thighs. Keep your arm as straight as
...L1

Step-3: Inhale deeply and slowly

Step-3: Exhale when moving the Step-4: Stretch your toes outward. while
feet Close straightening your legs. Do not allow
VOur eves during the exercise. the heel or toes to touch the floor. The
thinhe chaulA nat hack t tho chact laval
Instrucions: Repeat this exercise for ten

Instrucions: 1- Pracice this ten imes with both the legs alternately.
4.4.3 Steps for Ankle Rotaion 2- Remain attenive of your breathing pattern and the thighs.
3-Apply more thigh pressure on your abdomen when you exhale out and carry your thighs close to
the chest.
4- Set both the legs back in the basic posiion after the compleion of exercise.

-4.4.5 Steps for Knee Rotaion

Step-1: Get yourself in the Step-2: Rotate your feet clockwise
primary and
Dosiion. Set the legs little apart ani-clockwise, with the heels

Step-1: Sit in the base posiion. Bend Step-2: Rotate 10 imes clockwise
the and
right leg at the knee. Place the hands then 10 imes ani-clockwise.
Step-3: Rotate your foot simultaneously under the right thigh and interlock the
or alternaively fingers or cross the arms holding the
elbows. Raise the right foot from the
Instrucions: 1- Repeat this exercise for ten imes. ground. Rotate the lower leg from the
2- Do not allow the knees to be sirred, Keep your body straight and erect. Keep your
knee in a large circular movement. Try to
eyes straighten the leg at the top of the

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4.4.6 Steps for Knee Cap Tightening

r4.4.8 Steps for Full

Procedure: Slowly pull the kneecaps Step-1: Remain in the primary pose. Step-2: Bend both the knees.
upwards Keep Bring
+ho
and then release them. the soles of the feet together
and place them up to the
crotch area. Grasp both the
paws firmlv with vour hands.
4.4.7 Half Butterfly Pose (Ardh Titali Asana)

Step-3: Place the elbows on the

thighs.
IRhaln dann nd nme hath +ha

Step-4: Remove your hands from

thighs
Pairo +ho lnane sithaut
Instrucions: 1- Iniially attempt this for 20-30
Step-1: Remain in the primary posiion Step-2: Bending the right knee put the right 2- Get back to the primary posiion after the pracice.
leg on the left thigh as up as possible 3- Closing your eyes remain focused on the hip joints and the waist

4.4.9 Steps for Waist Rotaion

Step-3: Allow the right heel to touch the Step-4: Put the right palm on the thigh
waist Grasp the right toe firmly with the left Step-1: Keep both the legs one meter Step-2: Keep your both palms on
hand. Keep the spinal chord and the VOur
neck straight. Hold the left leg straight
with the heel touching the floor.
Inhaling deep, effortlessly press the
knee downward. Now exhale deep but
slow, raise the knee up to the chest &
Avoid forward bending
Step-5: This is the first cycle of the pracice, Step-3: Make a circle by rotaing your waist Step-4: Start rotaing your waist
Repeat 20 imes each with alternate staring from the right side ani
legs Instrucions: Reneat above stens 10-30
Instrucions: You may also perform this exercise with rhythmic breathing

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4.4.10 Steps for VWrist Rotaion 4.4.13 Steps for Neck Rotaion
Step-1: Sit in Sukhasan. Keep the spinal chord and neck straight.
Step-2:Stretch forward both the hands to your shoulder level. Keep the elbow straight and erect.
Step-3: Now form a clenched fist with the right hand, placing the thumb inside.
Step-4:Grasp firmly the wrist joint the right hand with the left palm.
of

Step-5: Keep the left thumb on the upper part and the rest four fingers on the lower part.
Step-6: Now rotate the clenched fist clockwise and then ani-clockwise.

Step-1: Sit in the base posiion or a cross Step-2: Slowly turn the head to the left as
Instrucions: 1- Repeat this ten inmes with alternate hands. legged pose with the hands resing on the far as is comfortable. Do not strain.
2- Later simultaneously rotate both the hands in a circular moion without any grip. knees in Gyan or chin mudra. Gently turn Pracice 10 imes on each side.
3- Do not allow the elbows to bend. the head to the right so that the chin is
in line with the shoulder. Feel the release
of tension in the neck muscles and the
4.4.11 Steps for Shoulder Rotaion loosening of the neck joints.

4.4.14 Steps for Elbow Stretching

Step-1: Place the fingers of the left hand on Step-2: Try to touch the elbows in front of
the left shoulder and the fingers of the right the chest on the forward movement and
hand on the right shoulder. Fully rotate both touch the ears while moving up. Stretch
elbows at the same ime in a large circle. the arms back in the backward movement
and touch the sides of the trunk while
coming down. Pracice slowly 10 imes
Step-1: Remain in the base posiion or a Step-2: Bend the arms at the elbows and
clockwise and then 10 imes aniclockwise.
cross-legged pose. Stretch the arms in touch the fingers to the shoulders.
front of the body at shoulder level. The Straighten the arms again.
hands should be open with the palms facing
4.4.12 Steps for Neck Bending up.

Step-1: Sit in the base posiion or a cross Step-2: Move the head as far back as
Step-1: Sit in any meditaive pose. Keep the spine erect and your head and neck straight. eyes should be
legged pose with the hands resing on the comfortable. Do not strain. Try to feel the
closed. Relax the muscles of the body and become aware of your breath. Do not control your
knees in Gyan or chin mudra. Close the eyes. stretch of the muscles in the front and
breath forcefully.
Slowly move the head forward and try to back of the neck, and the loosening of
touch the chin to the chest. the vertebrae in the neck. Pracice Step-2: Place the thumb on one nostril and the ip of the ring finger against the other nostril. The
10 imes thumb and ring finger will be used to close alternate nostrils as you breathe. Begin the exercise by
blocking your left side nostril and breathe out with your right nostril

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-2.4.8.5 Steps for Sithili Pranayama

Step-3: Coninue to block your left nostril and breathe

in using your right nostril. Open your left nostril as Step-2: Inhale deeply through the tongue
Step-1: Sit in any meditaive pose. Keep the
you simultaneously cover and block your right nostril
spine erect and your head and neck straight. and mouth. You'lIl feel a cooling sensaion
Breathe out slowly using the open left nostril. Once Make Gyan Mudra. Curl your tongue by
as the air glides through your tongue.
this is done go ahead and breathe in with your curving the sides upward. Let your tongue Breathe into the bely, filling yourself up.
left nostril that is open. Close the left nostril and let the sick out just past your lips. If your tongue
air move out through your right nostril that you now doesn't curl, bend the sides up as much as you
leave open. can and make a slight "o" with your mouth.

2.4.8.4.1 Benefits
Following are the benefits of Nadi Suddhi
-

1- As pure oxygenated air is breathed into the lungs with each cycle, the blood gets purified, and
circulaion improves
2-This pranayama helps strengthen the lungs and increases overall lung capacity.
3-Alternate Nostrilbreathing can help treat disorders of the respiratory system.
4- Due to the improvement in blood circulaion, the funcioning of other organs in the body also
improves. Step-3: Exhale fully through your nose.
5-As circulaion improves, energy levels also increases.
6- Nadi Suddhipranayama can help with weight loss as it increases the rate of metabolisms.
7-It helps calm the nervous system. r2.4.8.5.1 Benefits -
8- Regular pracice helps reduce stress. Following are the benefits of Sithili Pranayama
9-It can improve mental health. 1-Itrelaxes all the muscles.
10-Alternate Nostril breathing can help remove excess body heat. 2-Itgives soothes eyes, ears and pure the blood.
11-It can help improve appeite. 3-Itquenches the thirst, appease hunger.
12- Alternate Nostril breathing can helpreduce body odour. 4- Reduces the tension.
5- Make teeth and gum healthy.
6- Reduces blood pressure.
7- Improves indigesion.
8-Improves skindisease.

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-2.4.8.7.1 Benefits
Following are the benefits of Ujjayi Pranayama
1- Ujayi Pranayama aerates the lungs, removes phlegm, gives endurance, soothes the nerves and 2.4.9.1 Steps for Paschimotthasana
tones the enire system.
2-Ujayi Pranayama without Kumbhaka, done in a reclining posiion, is ideal for persons suffering from
high blood pressure or coronary troubles.
3-UjayiPranayama involves shallow breathing aimed at flexing diaphragm. This type of breathing is
good for health as it improves oxygenaion needed in many body funcions.
4-Ujayi Pranayama helps calm the body as it increases the circulaion of blood. Ujayi provides
meditaive effects by allowing maintaining the tempo of workout session, without any distracions.
5- Ujjayi Pranayama helps strengthen the digesive and Nervous system. It hel ps reduce risk to Step-1: Sit down straight with your legs together by stretching thenm in front of
diseases that are caused by the accumulaion of bile, wind or phlegm. you. keep your head neck and spine erect
6- Ujjayi Pranayanma allows eradicaing a large amount of wastes from the body, as it improves the Step-2: Now bend your head and trunk slowly forward to catch the toes with the
circulatory system needed to purify the nerves and issues. thumb, index and middle fingers without bending knees. Take a deep breath and
7-Ujayi Pranayama also clears the lungs and nasal cavity. In addiion tothat, it has proven an effecive exhale slowly.
remedy against diseases of the respiratory system.

-2.4.8.8 Chaning of Om
Step-3: Try to touch your head to your both knees. Bend the arm and try to touch the
elbow to the floor. Exhale completely and holding out your breath stay in this posture for
a few seconds

Step-4: After few seconds slowly return to your staring posiion

Procedure: For meditaion and relaxaion you can and breathe normally. Repeat this for 3-4 imes
Chant Om by sitting in any meditaive pose, like
Sukhasan, Padmasan or Vajrasan.

2.4.9 Sitting Pose Asans

Following are the Asanas which can be praciced in Sitting Posiion

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r2.4.9.1,1 Benefits of Paschimottanasana -2.4.9.2 Steps for Gomukhasana

Following are the benefits of Paschimottasana
1-It acts as a stress reliever. Remove anxiety, anger, and irritability. Calmsthe mind.
2- Reduces fatty deposits in the abdomen.
3- Stretches the spine and brings flexibility.
4- Good for consipaion and digesive disorder.
5-Useful for increasing height.
6-Regular pracice cures impotency and enhances the sexual power. Step-2: Bend the left leg and place it
Step-1: Sit with the legs straight
7-Tonesthe abdominal-pelvic organs. over the right thigh so that the left
8- Balances the menstrual cycles. heel touches the outer side of the
9-This asana is recommended especiallyforwomen after delivery. right buttock

2.4.9.1.2 Precauions
Pregnant women should not pracice Paschimottasana.
2- Person suffering from slip disc or sciaica problem, asthma should avoid Paschimottasana.
3- Ulcer paient should not pracice.

Step-3: Bend the right leg and place the Step-4: Bring the left arm behind the
right heelbeside the left buttock. Both back from below and clasp the fingers
buttocks remain on the floor of both hands together

Step-5: The head remains upright and straight and rests on

the right forearm. Look up breathing normally hold the
posiion. Return to the staring posiion & Pracice the
exercise on the other side

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r2.4.9.2.1 Benefits -2.4.9.4.1 Benefits

1. Promotes mobility of the shoulders and hips. 1. Increases the elasicity of the spine and tones the spinal nerves.
2. Strengthening the muscles of the chest and back. 2. Stretches the muscles.
3. Improves a rounded back and sideways curvature of the spine. 3. Helps to get relief in siffness of vertebrae.
4. Facilitates deeper breathing. 4. Massages the abdominal organs.
5 Simulates kidney funcion, 5. Reduces belly fat.
6. Acivates the bladder and the digesive system.
6. Regulates the secreion of digesive juices useful for different digesive disorders.
7. Counters diabetes.
7. Loosens the hip joints, relieving siffness.
8. Strengthens the finger joints and wrists
8. Flab on the lateral side of the abdomen gets reduced.
9. Specifically, simulates Navel chakra or Manipur chakra.

2.4.9.4 Steps for Vakrasana

Step-1: Sit down stretching your legs Step-2 Keep your hands beside your
forward on the ground thighs or buttocks. Bend your right
leg straight and stretched. Keep the
Right foot beside the Left knee and the
Right knee raised upward

Step-3: Inhale and raise the arms to shoulder Step-4: Take the Right hand behind the
height, keeping the elbows straight. Exhaling, back keeping the palms on the floor. Look
twist to the Right, place the Left arm by the backward towards the left side
outer side of the Right knee and hold the
Right ankle with the Left hand.

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2.4.9.6 Steps for Ustrasana (Camel Pose) H r2.4.9.6.2 Precauions

People suffering from severe back and neck injury, high or low blood pressure, migraine should not
pracice this asana.

2.4.9.7 Steps for Mandukasana (Frog Pose)lE

Step-1: Sit on the floor stretching your leg Step-2: Bend your leg by the knees and
and keeping your spine erect keeping sit on your heels placing the buttocks
palms on the ground side by the buttocks between the heels.

Step-1: Comfortably sit in Vajrasana. Close Step-2: While pressing the navel with
the fists of your both hands. While clinch your both fists exhale and bend forward.
ing the fists press your thumb inside with Hold the breath when you are in the
the fingers posiion of bend forward and keep
looking straight

Step-3: Kneel on the floor keeping your knees in Instrucions: Stay in this posiion for some ime, inhale and come back to staring posion
Step-4: Inhale and arch your back and place
line with the shoulders and sole of the feet your palms on the heels of the feet Keep (Vajrasana). Repeat this for three to four imes
facing the ceiling. Keep your hand on waist. your arms straight. Do not strain your
neck keep it neutral. Let your neck be free.
Stay in this final posiion for couple
of breaths or as much longer as you can. 2.4.9.7.1 Benefits
1. Increases the quanity of insulin, so it is beneficial for curing diabetes.
2. Cure the problems related to stomach.
3. It is beneficial in cardiovascular diseases.
Step-5: Breathe out and slowly come to the 4. Useful for flexibility of thighs and legs.
normal posiion withdrawing your hands 5. Reduces extra fat from thighs and hips.
from the feet.
6. It improves the funcioning of digesive system and excretory system.
7. It cures the pain of ankles, knees, and back.
2.4.9.6.1 Benefits
1. Ustrasana Stretches the anterior muscles of the body. r2.4.9.7.2 Precauions
2. Improves flexibility of the spine and strengthens it. 1. Those People who are suffering from abdominal injuries and any kind of back pain do not perform
the Manduk asana.
3. Camel Pose Improves digesion 2. In the case of knee injury avoid this.
4. Gives relaxaion to the lower back.
5. Useful as an iniial pracice for back bending.

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2.4.9.9 Steps for Shankasana

2.4.9.11 Steps for Janusirasana

Step-2: Raise both your hands above

Step-1: Sit in Vajrasana. Place your hands on
the head, palms facing forward. The Step-1: First of all sit down in a basic pose Step-2: Slowly curve your left leg such that
the thighs and breathe in a relaxed manner arms should be in line with the shoulders with both the legs broadened in front. Keep the left leg foot touches the thigh
your toes and heels together.

Step-3: Slowly bend down and bring the hands Step-4: In the final posiion the fore Step-3: While breathing out, bend in the Step-4: While breathing in, get back
forward, illthe hands and forehead touched the head and hands rest on the ground. forward direcion to place your palms ahead to sitting and resing posiion
Rest in this posiion for as long as you of your toes. Hold your right leg toe with both
ground.Exhale while youare bending forward
are comfortable. In the final posiion
the hands and bow more so that your frontal
slow rhythmic and relaxed breathing bone touches the right knee. Hold this
can be done. Exhale slowly and come posiion and have normal breathing as long as
back to the staring posiion you're at ease.
(kneeling pose)

Instrucions: Repeat this process for 5 to 10 rounds depending on ime and comfort
Step-5: Repeat the same process for Left
leg

r2.4.9.9.1 Benefits
1. This asana relaxes the mind and relieves depression. 2.4.9.11.1 Benefits
2. It tones the pelvic muscles and relieves sciaic pain. 1
Consipaion is cured.
3. It can help in seXual disorders.
4. It gives a good relaxing stretch to the upper body.
2. Meliorates tractableness of sciaic nerve and ankle, knee and hip joints.
3. The ribs become progressively elasic and flexible.
4. Raises funcionality capacity of the kidney.
5 Janusirasana increases the stretchable capacity of vernous blood vessel and sinews of the
backbone.
6. This asana is the most vivid stretching out pose and such poses increments circulaion to
Iiver, spleen, and pancreas.
7. This asana provides rest in cases of sciaica.

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It arouses thymus gland secretory organ, digesion and immune system.

All
2.4.10.1 Steps for Bhujangasana
9 the troubles of ankle joint, calf-muscles, knees and second joint i.e., thigh disappear by
janusirasana.

10. Step-ups flexibleness of the trapezius muscle, deltoid muscle, thighbone and biceps muscular
issue and provide strength to last five vertebrae of the backbone.
11. The joints also become flexible and strong, Step-1: Lie down on the floor on your Step-2: Now spread your hands on the
12. Elongates and forifies hip, ariculaion coxae, shoulders, and backbone. stomach in a comfortable level preferably floor under your shoulders and hug your
on yoga nmat. Keep your feet together with elbows against your rib cage. After doing
13. Complete disorderliness of the seminal fluid are healed.
the tops of them against the floor this close your eyes, and inhale slowly
14. Energizes and strengthens the digesive organs, step-ups vermiculaion, remedies consipaion but deeply. Imagine the stability in your
pelvis, thighs and your feet tops. Imagine,
and other troubles.
that part rooted to the ground
15. Janusirasana is very beneficial for paients with diabetes.
16. Summons ariculaions and increments snap in the lumbar vertebral column.
17. Troubles of short temper, liver, and bowels are recovered and also improves the digesion
process
18. Provide adequate flexibility toback bone and back muscles.
19. Janusirasana helps oneself to balance the level of blood sugar and also the metabolic process.
20. Relieves compression of the spine and sciaica
21. It tones up and stretches out the hamstring tendon.
22. This asana holds healthful consequence on nervus ischiadicus( sciaic nerve).
23. This asana improves concentraion capacity and intellectual endurance of the body

2.4.10 Asans in Prone Condiion

Following are the Asanas which can be praciced in Prone or lying on stomach Posiion -

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Step-3: Exhale gradually before opening your eyes, coninue breathing process (Inhale- exhale) slowly 2.4.10.1.1 Benefits
and deeply. As you inhale, your arm should be steadily straightened. Extend through and deepen your 1. ThisAsana helps to stretches muscles in the shoulders, chest and abdominal also. It
stretch to create a graceful arc in your back. Use the stretch in your legs amd back, in place of exering
yourself to gain height and risk overarching the spine. decreases the siffness of the lower back, and it gives strength to arms and shoulders.
Step-4: Now press your tail bone towards your pubis and lift your pubis toward your navel, in this, trying 2.It increases flexibility, improves menstrual irregulariies in women. Elevate mood, and
to narrow your hips this can also help in stress, depression, anxiety keep away from our mind. It firms and
Instrucions: Keep your shoulders broad but in a relaxed posiion, with the blades low on tones the butt area.
your back. Now lift from the top of your sternum, but try to avoid pushing the front of
your ribs forward. Puff your side ribs forward and keep your lower back in relaxed, 3. Improves the blood circulaion and oxygen in body, heart and throughout the spinal and
and trying to distribute the stretch evenly along your spine. In the process of up and pelvic region especially, and it simulates organs in the abdomen, like kidneys. It also
down, inhale when you bent upwards and held your breathe for few seconds, and in the opens the chest and helps to clear the passages of the heart and lungs.
down posiion exhale. In upward posiion trying to hold your breathe for some seconds,
and release your breathe while getting back to staring posiion or lying down posiion. 4. Improves digesion. Gives strengthens to the spinal cord. Help to soothes sciaica. It

also helps to cure the symptoms of asthma.

2.4.10.1.2 Precauions
People who are suffering from back injury are advised not to do this. Also, people having Carpal
tunnel syndrome, headache and in the case of Pregnancy do not try this asana.

-2.4.10.4 Steps for Shalabhasana (Locust

Step-1: Lie down on your Stomach; Step-2: Breath in (inhale) and lift
nlare your
Both leg up, (your leg should not
bend at the knee). Your chin should

Step-3: After that exhale and take

down

Instrucions: 1- Repeat this for five to seven

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2.4.10.4.1 Benefits r2.4.11.2 Steps for Both Leg Raising

1. It is beneficial in all the disorders at the lower end of the spine.
2. Most helpful for a backache and sciaica pain.
3. Useful for removing unwanted fats around abdomen, waist, hips and thighs.
4. Daily pracice of this Asana can cure cervical spondyliis and spinal cord ailments.
5. Strengthening your wrists, hips, thighs, legs, buttocks, lower abdomen and diaphragm.
Step-1 Lie flat on your back Step-2: Bend one knee, one leg straight,
6. Toughens back muscles. ighten your abs and raise the straighte
ned leg off the floor. Tighten the muscle
on the top of your thigh as you slowly
2.4.10.4.2 Precauions
Don't pracice this asana in case if any surgery has been done. First pracice Nilabh Shalabhasana
then only pracice Shalabhasana. Control your breathing while doing this pose

r2.4.11are Supine
Following the Asanas which can be praciced in Supine or lying on back' Posion

2.4.11.1 Steps for Straight Leg Raising

Step-1 Lie flat on your back Step-2: Bend one knee, one leg straight,
ighten your abs and raise the straighte
ned leg off the floorTighten the muscle
on the top of your thigh as you slowly
lift your leg, keeping your knee straight

Step-3 Lower it and repeat several imes

with both legs

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2.4.11.4 Steps for Halasana 2.4.11.4.1 Benefits

1. Pracicing this asana regularly can avoid disease like diabetes, obesity, consipaion, stomach
disorder, Blood pressure and menstrual disorders
2. It makes your back bone elasic and flexible.
3. Halasana helps to reduce both belly and body fat.
4. It improves memory power.

Step-1: Lie on the yoga mat or carpet and Step-2: Raise your legs to make an angle
join the legs together of 90 degree
2.4.11.4.2 Precauions
1. Those having neck pain, spondylosis and high blood pressure should not pracice this yoga pose.
2. Pregnant ladies should not try this asana

2.4.11.5 Steps for Pawanmuktasan

Step-3: Thrust the palms, raise the waist Step-4 Try to place the big toe on the
and legs, bending forwards curving the floor and keep the legs straight
back and resing the legs on the floor
above head

Step-1: Lie in the base posiion. Bend the Step-2: Inhale deeply, filling the
right knee and bring the thigh to the chest. lungs as much as possible. Holding the
Interlock the fingers and clasp the hands breath, raise the head and shoulders
on the shin just below the right knee. off the ground and try to touch the right
Keep the left leg straight and on the knee with the nose. Remain in the final
Step-5: Balance the whole weight on the Step-6: Try to remain in the posiion ill ground. posiion for a few seconds, retaining
shoulder blade, shift both the hands over the count of 100. the breath and couning mentally.
the head, join the fingers and hold the While slowly exhaling, return to the
head with it and relax the elbows on the base posiion.
floor

2.4.11.5.1 Benefits
Pawanmuktasana strengthens the lower back muscles and loosens the spinal vertebrae. It massages
the abdomen and the digesive organs and is, therefore, very effecive in removing wind and
consipaion. By massaging the pelvic muscles and reproducive organs, it is also useful in the
Step-7: Then release the fingers above the Step-8: Relax and pracice for 2 round
treatment of impotence, sterility and menstrual problems.
head, pressing the pals on the floor taking more
back thumb toe gently bring the body and
legs to the floor

2.4.11.5.2 Precauions
Not to be performed by persons suffering from high blood pressure or serious back condiions,
such as sciaica and slipped disc.

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2.4.11.6 Steps for Straight Leg Up Down 2.4.12.7 Steps for Padahestasana

Step-1: Lie on the ground. Leg together. Step-2: Inhale lift your right leg in 45 Step-1: Stand straight. Legs together, hands by the side of your thighs. Chest must be opened. Now
Keep your both palm under your buttock. degree and left leg 35 degree. Now take slowly inhale and raise your hand straight upwards over to your head Your biceps must touch your ears
your legs up and down movement with
keeping the elbows straight. While stretching do not bend your neck forward. Turn your palms forward.
normal breath. Repeat 10 counts.
Step-2: Now slowly exhale and start bending forward with the lower back. Keep
your legs straight, do not bend your knees. Keep bending forward. First your
abdomen touches your thighs and then your chest.
2.4.12 Asanas in Standing Pose
Following are the Asanas which can be praciced in Standing Posiion

-2.4.12.1 Steps for Virkshasana

Step-3: Now your hold your heels of the feet with respecive hands and touch your forehead to the
knees. Keep your breath out as much as possible or if you can also start normal breathing in the finl
posiion. Remain in this posiion at least for 15-30 second

Step-1: Stand erect. Spread both arms Step-2: Raise both hand over head and Step-4: Now first lift up your forehead and the hands from the heels. Then while inhaling slowly
at shoulder level. Lift Right leg and join join them start raising up and stand straight. Keep your hands stretched upwards with biceps touching your ears
it with the Left leg at the thigh.

Step-5: Slowly start exhaling and bring back your hands down keeping the palm on your thighs.
Apart your legs and relax yourself.

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-2.4.12.8 Steps for Suryanamaskar Step 5 (Sick Pose)

Suryanamaskar is a very important yogasan. It has 12 poses, which give benefit to complete body. If As you breathe in, take the left leg back and bring the whole body
someone has less ime to do different Yoga, he /she can pracice this to get complete benefit of Yoga. in a straight line and keep your arms perpendicular to the floor.

Step 1 (Prayer pose)

Stand at the edge of your mnat, keep your feet together and balance Fig. 2.4.6. Stick Pose
your weight equally on both the feet. Expand your chest and relax
your shoulders. As you breathe in, lift both arms up from the sides
and as youexhale, bring your palms together in front of the chest in Step 6 (Saluing with eight points or parts)
prayer posiion. Gently bring your knees down to the floor and exhale. Take the hips
back slightly, slide forward, rest your chest and chin on the floor.
Fig. 2.4.2. Prayer pose Raise your posterior a little bit. The two hands, two feet, two knees,
chest and chin (eight parts of thebody) should touch the floor

Step 2 (Raised Arms Pose)

Fig. 2.4. 7. Saluting Pose
Breathing in, lift the arms up and back, keeping the biceps close to
the ears. In this pose, the objecive is to stretch the whole body up
from the heels to the ips of the fingers. To get maximum benefits,
you may pull the pelvis forward and ensure reaching up with your Step 7 (Cobra Pose)
fingers ratherthan going backward. Slide forward and raise the chest up into the cobra posture. You may
keep your elbows bent in this pose, the shoulders away from the
Fig. 2.4.3. Raised Arm Pose ears. Look up. As you inhale, make a gentle effort to push the chest
forward; as you exhale, make a gentle effort to push the navel down.
Tuck the toes under. Ensure you're stretching just as much as you
Step 3 (Hand to Foot Pose) can; do notforce.
Fig. 2.4.8. Cobra Pose
Breathing out, bend forward from the waist, keeping the spine
erect. As you exhale completely, bring the hands down to the
floor, beside the feet.
Step 8 (Mountain Pose)
Breathing out, lift the hips and the tail bone up, chest downwards in
an 'inverted V'
/N posture. If possible, try and keep the heels on the
Fig. 2.4.4. Hand to Foot Pose ground and makea gentle effort to lift the tailbone up, going deeper
into the stretch.

Step 4 (Equestrian Pose)

Breathing in, push your right leg back, as far back as possible. Fig. 2.4.9. Mountain Pose
Bring the right knee to the floor and look up

Fig. 2.4.5. Equestrian Pose

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Step 9 (Equestrian Pose) 1. Improves Blood Circulaion of the Body

Breathing in, bring the right foot forward between the two hands,
in Due to the acive process of inhalaion and exhalaion, the lungs are constantly venilated, and the
left knee down to the floor, press the hips down and look up and blood remains oxygenated. It's a great way of detoxing your body and helping it get rid of excess
place the right foot exactly between the two hands and the carbon dioxide and other toxic gases
right calf perpendicular to the floor. In this posiion, make a gentle
effort to push the hips down towards the floor, to deepen the 2. Your Mantra to Weight loss
stretch.
When done at a fast pace, it is a great cardiovascular workout that stretches the abdominal muscles
Fig. 2.4.10. Equestrian Pose while simultaneously helping you reduce excess weight around your stomach. The asanas also result
in toning your arms, abs and giving great flexibility to your spine. Moreover, It helps to strengthen
your enire skeletal system including your ligaments
Step 10 (Hand to foot Pose)
Breathing out, bring the left foot forward. Keep the palms on the
3. Promotes a Regular Menstrual Cycle
floor. You may bend the knees, if necessary. Gently straighten the
knees and if you can, try and touch your nose to the knees. Keep If you're facing the problem of an irregular menstrual cycle, these asanas will help you suppress this
breathing. irregularity and if praciced daily, it ensures an easy childbirth

Fig. 2.4.11. Hand to Foot Pose

4. Benefits your Skin and Hair
By incorporaing it in to your rouine, it will keep you youthful and healthy even in old age. It
improves your blood circulaion that aids in bringing back the glow on your face; prevening the
Step 11 (Raised Arms Pose) onset of wrinkles, making your skin look ageless and radiant. It also prevents hair loss and the
aging of hair
Breathing in, roll the spine up, hands go up and bend backward a
little bit, pushing the hips slightly outward. Ensure that your biceps
are beside your ears. The idea is to stretch up more rather than 5. Ani-anxiety and Calming Properies
stretching backward. Surya Namaskar helps to improve memory and the nervous system. Moreover, its stabilizes the
acivity of the endocrine and thyroid glands, thereby reducing anxiety and inducing the sensaion
of complete calmness and tranquility
Fig. 2.4.12. Raised Arm Pose

-2.4.13 Kriyas
Step 12 Kriyas are cleansing pracices. In that sense, we all pracice kriyas daily. Bathing, washing the face,
As you exhale, first straighten the body, and then bring the arms brushing the teeth all are kriyas. But yoga kriyas refer to special yoga techniques developed by the
down. Relax in this posiion; observe the sensaions in your body. yogis, meantto cleanse the inner organs.
They are:
1. Tratka for eyesight.
2. Neifor upper nasaltrack (from throat to nostrils)
3. Kapalabhai for lower respiratory track (from nostril to lungs)
Fig. 2.4. 13. Namaskar Pose

4. Dhoui for upper gastro intesinal tract (GIT) up to the stomach.

-4.12.8.1 Benefits of Surayanaskar 5. Nauli for abdominal viscera (Agnisara is the preparatory phase for nauli)
Following are some ofthe main benefits of Suryanamskar
-

6. Basiforlowergastrointesinal (GIT)especiallythe rectum.

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-4.13.1 Steps of Kapalbhai r4.13.2 Sukhma Tratka - Jathru Tratka

Palming: Sit quietly and close the eyes. Rub the palms of the hands together vigorously unil they
become hot. Place the palms gently over the eyelids, without any undue pressure. Feel the warmth and
energy being transmitted from the hands into the eyes and the eye muscles relaxing. The eyes are being
bathed in a soothing darkness. Remain in this posiion unil the heat from the hands has been absorbed
by the eyes. Then lower the hands, keeping the eyes closed. Again rub the palms together unil they
become hot and place them over the closed eyes. (Make sure the palms and not the fingers cover the
eyes). Repeat this procedure at least 3 imes.
Procedure: Sit in any meditaing posture. Keep your head, neck, and spine erect. Benefits: Palming relaxes and revitalises the eye muscles, and simulates the circulaion of the aqueous
Close your eyes and collapse the shoulder. Normal your breath. Relax the
humour, the liquid that runs between the cornea and the lens of the eye, aiding the correcion of
whole body completely. Pracice rapid breathing with acive and forceful defecive vision.
exhalaion and passive inhalaion During each exhalaion blast out the air by
vigorous flapping movements of the abdomen in quick succession. Inhale Precauions: The benefits are enhanced if the exercise is praciced in front of the rising or setting sun. Be
aware of the warmth and light on the closed lids. Never look directly at the sun except for a few inial
passively by relaxing the abdominal muscles at the end of exhalaion. Repeat
moments when it isjust rising or when it is about to set.
the exhalaion as quickly as possible at the rate of 60 strokes in 1 minute. At
the end of one minute, stop the pracices. Blinking: Sit with the eyes open. Blink the eyes 10 imes quickly. Close the eyes and relax for 20
seconds. Repeat the blinking 10 imes quickly and then again close the eyes and relax. Repeat 5
Imes.

Benefits: Many people with defecive eyesight blink irregularly and unnaturally. This is related to the
4.13.1.4 Benefits state of habitual tension in the eyes. This exercise encourages the blinking reflex to become
1. Brain cells are invigorated. spontaneous, inducing relaxaion of the eye muscles.
2. It brings brightness to the face.
3. It balances and strengthens the nervous system. -2.4.13.3 Nei
4. It aids digesion and removal of acidity and gas related problem. Nei is for cleansing of the nasal passage. It is of twotypes -
1- Jal Nei(with water) 2- Sutra Nei (with Rubber tube)
&

5. Regular pracices of kapalabhai is also beneficial for belly fats loss.

6. It acivates the body and removes lethargy.
7. It is good for asthma person. 2.4.13.3.1 Steps of Jal Nei
1-Take1mugof luke warm water.Add 1-2tea spoon ofsalt. Putsalt waterinnei pot
2-Standwithlegapart and holdthe nei potin righthand.
4.13.1.2 recauions 3-Insertsthe nozzle of neipotintoright nostril.
4- Keepthe mouth open and breathe through
Pracice of kapalabhai is to be avoided in following condiions -
the mouth. Breathefreely through the mouth.
5-Bend forward from the lower back, slightly bend your head left side and put the nozzle in right
1. Moderates and serve high blood pressure or Ischemic heart disease nostril and come outthrough left nostril(luke warm water) by gravity.
6- Allowthe flow illthe potis empty.
2. Verigo
7- Repeat
the same producerfromthe left side.
3. Epilepsy
8-To clear the nasal passage of the remaining water blow out the water by acive exhalaion through
4. Hernia or Gastric ulcer alternate nostril as in kapalabhai.
5. Slip disc or Spondylosis
6. women during menses or Pregnancy

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Hence they should not do the pracice of

2.4.13.3.2 Steps of Sutra Nei Jalandhara Bandha.
1-Insert the end ofa thin and soft rubber catheter horizontally into Also, those suffering from cervical spondyliis and heart diseases should avoid Jalandhara Bandha. Stop the
the rightnostril. pracice if dizziness or verigo is felt. The Gheranda Samhita says that the Jalandhara Bandha can be
2- Slightly liftyourhead back.
perfected in a period of 6 months and that it gives psychic powers or siddhis to the praciioner
3-Insert the right index and right middle finger inside your mouth
and catch the catheter at the back ofthe throat.
4-Take out the last part of the catheter through the mouth and give
a
gentle massage to the whole nasal passage.
Fig. 2.4. 14. Performing Sutra Neti
5-Thenslowly remove the catheter fromthe nose.
6- Repeat same pracices from
the left side.

4.13.4 Steps for Jalandhar EAndhas

4.13.4.1 Benefits
1. The Jalandhara Bandha effecively closes the air passage and blocks the flow of air. This is
used in the pracice of Kumbhaka or holding of breath by yogic praciioners.
2. Jalandhara Bandha presses against two important glands - the thyroid and the para thyroid
glands. These two glands regulate the body metabolism.
Step-1: Assume the meditaive pose like Padmasana or Sddhasana. Keep the spine straight. Pla¢e the
palms on the knees and make sure that the knees are firmly touching the floor. Close your eyes and relax
the body. Breathe normally. Now inhale slowly and deeply and then hold the breath.
3. The throat region is the seat of the Vishuddhi Chakra. Jalandhara Bandha helps to acivate
Instrucions: the throat chakra. When acivated, it is said to give immortality. The Gheranda Samhita says
Step-2: Contract the throat muscles and bend the head forward so that the chin touched the chest. Adjust that Jalandhara Bandha gives victory over death. Here the meaning of death is not the
the chin posiion so that it rests between the two collar bones in the pit of the throat. Straighten the armns death of the body. Rather it means that the yogi can control the physical changes that
and press the knees down with the palms to create a kind of locked posiion. The shoulders are slightly happen in the body. It can mean that an ani-aging process is achieved by acivaion of the
hunched forward to make sure the arms stay locked VishuddhiChakra. This is the meaning of immortality in this context. It is also said that a
1- Hold this posiion for as long as you are comfortable. Remember the breath is held inside. fluid called Amrita or nectar falls from a center in the brain called Bindu Visarga. This nectar
falls through the throat and gets burned at the Manipuraka Chakra. Yogis use the Jalandhara
2- Do not strain or overdo the holding of breath. Beginners should hold the breath for Bandha to prevent the nectar from going down the throat, thereby attaining immortality.
just a few seconds. Later it can be increased to a minute or more depending on your
capacity. Experienced yogis, however, can maintain the chin lock for three minutes or 4. Jalandhara Bandha prevents the prana Shakifrom moving upwards. When praciced with
Imore. moola bandha, it can create a lock of the prana (upward moving energy) and apana
(downward moving energy) in the body. The two energies miX and awakens the Navel Center
3-To release the lock bend the arms, raise your head and exhale out. Come back to the or the Manipuraka Chakra.
straight posiion and take few normal breaths.
5. Jalandhara Bandha is one of the three yogic locks that have to be mastered before
4- Repeat the process as many imes as you feel comfortable. Once you have mastered the
attemping the Maha Bandha or the triple lock.
Jalandhara Bandha with breath held inside, you can experiment with the breath held
outside. This requires a little pracice and should be achieved slowly without straining.
Hold the breath outside for just a few seconds iniially. Later you may increase it to
minute depending on your capacity. Experienced praciioners can even hold the breath 4.14 Mudras
outside for two minutes or more. But this has to be done with cauion. One should not
In Yoga, there are various mudras used for meditaion purpose. Followingare some of the main mudras -
feel any suffocaion while holding the breath either inside or outside. Release the lock [ PLEASE MENTION, HOW MANY MUDRA SHOULD BE COVEREDI
when you feel the slightest discomfort and breathe normally.
4- The duraion of the pracice should be increased very gradually.
5- Kumbhaka or holding of breath should not be praciced by those suffering from high bood
pressure.

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2.4.14.1 Gayan mudra -2.4.14.2.1 efits

1. Creaion of a Pranic circuit, which maintains and redirects the "Prana" or the flow of energy
within your body
2. Improvement and increase in concentraion, even during meditaion
3. Increasing energy and stamina
4. Promoion of better sleep patterns
5. Reducion of common ailments like lower back pain
Procedure: Sit down in a meditaive pose such as the Sukha Asana (Easy Pose), 6. Relieving stress and any unnecessary tension in the body
Vajra Asana (Diamond Pose), or Padma Asana (Lotus Pose). You may even
perform the Gyan Mura while standing in the Tada Asana (Mountain Pose) or
7. Simulaion of the energies based on the Mooladhara Chakrahree fingers of your hands, the
palm-side facing upward.
sitting comfortably on a chair. Ensure that your back is held straight and your
chest and head held up high. Rest your hands on your knees with your palms
facing upwards. Touch the ip of the index finger to the ip of the thumb. The
rest of the finger should be held straight and parallel to each other. This Mudra is
performed with both hands. Close your eyes and focus on your breath.
-2.4.14.3 Chinmaya Mudra

ips
To further enhance the effeciveness of the Gyan Mudra, you may chant the word Om (Aum) in
conjuncion with every exhale.

Procedure: Create Chin Mudra. Place your palms

2.4.14.1.1 Benefits on the upper thighs. Keep the eyes closed and
One of the main benefits of the Gyan Mudra is its ability to relax the body and focus the breathe through the nose.
mind on the task of meditaion. It also helps to relieve stress and transcend worldly problems
Instrucions: Start pracicing the mudra for 10 minutes and gradually increase the duraion for up to
45 minutes

2.4.14.2 Steps for Chin mudra

Step-1: Form a circle by joining your thumb and your forefinger.
Place the nailof yourindex finger against the soft pad of the thumb.
Step-2: Extend the last three fingers of your hands, the palm-side
-2.4.14.3.1 efits
facing upward. 1. Promotes flow of prana
2. Posiively impactsthe energy in the thoracic region
3. Promotes breathing in the mid secion of the lungs
4. Improves digesion
Fig. 2.4.15. Chin Mudra

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2.4.14.4 Steps for Adimudra

Adimudra is formed by placing the thumbs into the palms and curls the other fingers over the thumbs.
Step-1: Place the 'fists' down onto the thighs, with the backs of the hands higher. Body has ---- bones:
Q1. Following is not a famous Q6. Human
Step-2: Slow rhythmic breathing in a 4:3:6:3 raio (Inhale: 4, keeping air inside: 3, Exhale: 6, Keeping
Indian Ancient Text: a.

belly empty without air: 3). a. The Ramayana 206

Step-3: Repeat this cycle for 7 imes.
b. The Mahabharata b.
c. The Bible 306
d. The Geeta c. 106
Q7. The main funcion of Heart is to:
Q2. Which Indian Sage consolidated a. Pump blood to all parts ofbody
Yoga Asans as Yoga Sutras: b. Inhale Oxygen
a. Ved Vyas c.
Digest the food
b. Patanjali d. Movethe body parts
Fig. 2.4. 16. Adi Mudra (close-up) Fig. 2.4.17. Sitting in Adi Mudra c. Bhardwaj
d. Dayanand Saraswai 08. The main funcion of Muscle
to:
Q3. Which of
followingis a PartofVeda: a. Pump blood to all parts of body
a. Rig Veda
r2.4.14.4.1 efits b. Sama Veda
b. Inhale Oxygen
c.
Digest the food
1. Increases the vital capacity of the lungs
c. Atharv Veda d. Move the body parts
2. It helps the organs to funcion acively
3. Increases oxygen flows to the throat and head area d. All ofabove
4. It guiets the nervous system Q9. Which of these is not a part of
Q4. Which of the following is also Sattavic Diet:
the book ofrituals: a. Milk
a. Rig Veda b. Fried patatos
b. Sama Veda c. Raw Fruit
2.4.14.5 Steps for Brahm Mudra c. Yajur Veda d. Vegetables
Step-1: Place the thumb at the base of the small finger, and the remaining fingers curl over the thumb, d. Atharv Veda
forming a light fist. Q10. Which of following is not part of
Step-2: The palms are placed on the thighs facing upwards. Q5. The Ramayana is story of which Body loosening exercises:
God: a. Hip Rotaion
a. Krishna b. Side Bending
b. Rama c.
Halasan
2.4.15 Meditaion c. Shiva d. FrogJump
Meditaion is a pracice for mind by which we make mind thoughtless so that we can attain peace. As d. None of the above
we know that mind always thinks something no matter how much we try to control it. By regular
pracice of meditaion, we can control the mind, which gives us lot of peace, calmness, and power on
our self.

2.4.15.1 Dharna
Dharna is part of Raj Yoga. Itmeansthe concentraion of mind.This is required fordhyan or meditaion.
Wecan consider it as a base of meditaion also.

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UNIT 3.1: Workplace Safety

3. Maintain Health & Safety at the Work Place

Unit Objecives O
-
Unit 3.1 Work Place Safety Atthe end of this unit, you will be able to:
Unit 3.2 - Safety During Yoga 1. Explain what is hazard

ldenify Hazards at a Yoga Center

Unit 3.3 - Handling Fire and 0ther Emergencies
2.

3. Describe Safety Precauions to be taken at a Yoga Center

Key Learning Outcomes

3.1.1 What is Hazard?
Atthe end ofthis module, you will beable to:
'Hazard' is a set of condiions, which can be a risk to health or life. It can be an atmosphere of work place
1. Explain what is hazard or construcion of a machine or working procedure. Anything out of these can be a Hazard.
2. Describe safety hazards associated with Yoga. For understandingit better, we can see Examples of various hazards and threat possessed by them.
various safety precauions to be taken during Yoga pracice.
3. Explain Oil on the floor creates a Slip hazard. Use of Asbestos causes Cancer and other breathing problem
4. Describe various emergency situaions at work place. hazards. Use of broken electric wires creates electrocuion hazard and fire hazard by potenial sparking
out of it.
5. Describe common injuries at work place
6. Describe First Aid boX and its consituents
7. Demonstrate how to handle Fire Emergencies

Hazard
Fig. 3.1.1. Hazard

3.1.2 Hazards at a Yoga Center

Apart from some common hazards of working areas, Yoga industry has some exclusive hazard, which are
associated with making postures duringYoga.
First, we will learn common hazards of workplace in detail

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3.1.2.1 Manual Handling

Around 40% of the total accident at workplaces is reported
due to this cause.
3.1.3 0ther Hazards
Apart from above hazards, there are some other hazards which are very dangerous. These are
following -
1- Physical Hazard
2-Chemical Hazard
3- Ergonomic Hazard

Fig. 3.1.2. Hazard of manual handling 3.1.3.1 Physical Hazard

Physical hazards are the type of energies that may be
hazardous to workers. Following are examples of physical
hazards
3.1.2.2 Accident by Moving or Falling Objects 1-Noise
2-Vibraion
This is one of the other big hazards at the workplace. There 3-High Temperature
are many big and heavy things at workplaces which are
4- Very Low Temperature Fig. 3.1.5. Noise fromMusic
difficult to manage manually. During transportaion also, if
they are not secured properly then there is a chance that
they may fall from moving the vehicle or can fall on the 3.1.3.2 Chemical Hazard
person who opens the door of the closed transportaion
vehicle. Special safety arrangement should be made to load There are many chemicals that are used in workplaces.
heavy objects. Prolonged exposure to these chemicals without using effecive
PPEs can affect human body adversely. There are 3 ways of
getting affected by chemicals.
1- Inhalaion
Fig. 3.1.3. Accident by moving/faling object 2- Ingesion
3- Absorpion Skin absorbtion
Fig. 3.1.6. Affects fromchemical

3.1.2.3 Slips and Falls

This is also one of the biggest reasons for workplace accidents.
The floor of the workplace should be free from any oil or
slippery material. Also, aisles should be clutter free so that
movement of persons and trolleys remains smooth.

Fig. 3.1.4. Slip or fal

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3.1.3.3 Ergonomic Hazards 3.1.5 Safety Precauions during Yoga

Ergonomic hazards can cause painful and disabling injuries to Following are the precauions to be taken while doing yoga -
joints and muscles. These can occurfrom: foremost precauion is to do Yoga
1- First and in the supervision of
Heavy, frequent, or awkward lifting some trained Yoga Instructor only.
Repeiive tasks11 2- Get doctor's advice before staring Yoga, especially after the age of
Awkward grips, postures 30 years.
3- Do not push yourself beyond yourbody's flexibility limit.
Using excessive force
4- Never compete with anybody while doing difficult poses or holding
Over exerion
a yoga pose for longer duraions. Every person has different ability
Using wrong tools for the job or using tools to do yoga, and everyone should respect its own body's endurance
improperly limit.
Using improperly maintained tools 5- Do not attempt Yoga immediately after eaing or drinking
Hand-intensive work something, there should be a gap of minimum 3 to 5 hours after
your last meal.
Correct Lifting posiion Fig. 3.1.8. Assistance from Yoga
Instructor for avoiding injury
Chintucked in

Comfortably straight back

Leaning slightly forward
Arms close to body
TIP
Secure grip
Fig. 3.1.7. Ergonomic hazard due to difficult A board detailing the above precauions can be put up in Yoga Room so that all praciioners should
Bent knees & Proper foot posiion. postures in Yoqg
remember these.

3.1.4 Special Hazards in Yoga Center

Following are some special Hazards associated with Yoga Center Notes
Falling hazard while doing upside down Yoga poses, like- Shirshasana or Sarvangasana.
Ergonormic hazard of Muscle pulling while doing difficult poses with a siff body, like
Paschimottanasana.
Neck pain hazards while doing dificult poses like- Sarvanangsana.
Severe Back pain or Slip dischazard while doing difficult poses like-Halasana.
Tearing ligament while doing some special asanas.
Sprainedankle hazard while doing some asanas, like -Vajrasana.

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Yoga Instructor 3.2.2.1 Medical Condiion of Yoga Praciioner

New Praciioner must get him / herself medically checked completely. One must take
one's doctor's advice before taking up Yoga exercises.
UNIT 3.2: Safety during Yoga There are certain Yoga exercises, which should not be done by Heart paients or person
suffering from other diseases. On review of medical reports, Yoga Instructor can
advise properly which exercises needs to be avoided.
Unit Objecives
Atthe end of this unit, you will be able to:
Paricipant Handbook
1 Describe Safety Hazards associated with Yoga.
2 Explain various safety precauions to be taken during Yoga pracice

Staring Yoga, without knowing your medical condiion may harm you very severely. We need to
3.2.1. Safety Hazard During Pracicing Yoga
understand that allyoga postures are not advisable to allthe persons.
Although Yoga is for improving one's health, but if not done correctly it may cause
harm to the body also. During Shirshasana, one may fall and get injured. Similarly,
Sarvangasana has the same hazard. In some asanas, like Halasana one may 3.2.2.2 Yoga Under Supervision
overstretch one's back and may get injured. The threat of Back injury is also present in New Praciioner must start yoga under good supervision only. Yoga Instructor is
forward and backward bend and during Paschimottasana. required to give coninuous advice for improvement. Yoga Instructor is also helpful
New praciioners may pull their muscles if warm up is not done properly or difficult in giving inial support while taking up difficult yoga postures.
posture asana is done without precauions. It is ok to pracice some easy Yoga Postures after reading the book or by seeing the video.
One may get dehyated if one is sweaingo luring Yoga. There is a chance of But difficult postures, such as Shrisasan or Halasan must be done under Yoga Instructor
vomiing ifyoga is aciced immediately afte ogameal. supervision only.
There is also a ris He atackifa person is 9uffering from Heart disease and he /
3.2.2.3 Don't Push Body Too Much
she does very extauseYoga, whichincreasestheir heart rate very high.
Iniially, the body of Yoga Praciioner would be siff, and he / she might be over
enthusiasic for doing difficult yoga postures by seeing videos or fellow yoga
praciioner. In that scenario, he she might want to push his/ her body to its limits of
bending or straining. But you should not let him/her cross the limit and should allow
his / herbody to adjust. You shouldincrease the intensity ofYoga Posture, gradually.You
ig. 3.2.1. One ofthedificult poses of Yoga (Dhanurasana)
shouldconinuously councilthem to havepaienceindoingdifficultyogapostures.

3.2.2 Safety Precauions While Pracicing Yoga 3.2.2.4 Pracicing Yoga with Empty Stomach
There are many threats present while pracicing Yoga, but these all can be avoided if it You should ensure that yoga should be praciced with an empty stomach. There are
is done under supervision and with some precauions. Following are the precauion many yoga postures in which you pose upside down or put pressure on your
one must take during Yoga exercises
stomach. If you are not empty stomach, you could vomit, or there could be a pain in
stomach. Ideally, you should keep a gap of 3 to 5 hours after your last meal.

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3.2.2.5 Do not Drink Too Much Water during Yoga 3.2.2.11 Duraion of Yoga Poses
Pracice You should immediately leave a Yoga pose if you are feeling uncomfortable or feeling unbearable pain

You should avoid drinking too much water during Yoga pracice. The temperature of the in any of your body part. Putting your body underundue stress may cause more harm than benefit.
room plays a great role in this. If there is too much heat in the Yoga room, then you tend
to sweat more and feel more thirsier. Hence you should do yoga at a comfortable
temperature. If you really have to drink waterthen take only a fewsips ofwater. 3.2.2.12 Avoid Compeiion
When doing Yoga in agroup, it is natural to have a feeling of compeiion in doing difficult pose or
3.2.2.6 Take Precauions in Pracicing Yoga During doingitfora longer period.Youneedtounderstandone thingthateverybody hasthe differentability
for bendingorenduringthe pain.Everyonegets the benefit ofyoga(some lessandsomemore), even
Pregnancy
ifit is done for a shorter period. Youshouldgive your body some ime to adapt to Yoga. In compeiion,
You can pracice Yoga during pregnancy, but you need to take expert Yoga Instructors
you may harm your body.
advice on the type of Yoga to be done and for other precauions. If precauions are not
taken, there could be a complicaion in pregnancy and person may face aborion also.

3.2.2.7 Precauions in Pracicing Yoga During Notes

Menstruaion
You should avoid asanas in which you have to elevate your pelvis higher than your heart.
You should also avoid the postures which put pressure on your lower abdomen.

3.2.2.8 Precauions During Back Bending Yoga

Never bend your back too much in iniial attempts. Gradualy increase the intensity. Bending your
back too much or bendingit with a jerk may cause harm to your back.

3.2.2.9 Precauions During Upside Down Yoga Poses

Inially, always take support doing upside down yoga. There is a big risk of falling ill the ime you
master these poses. Also always do these asanas undersupervision.

3.2.2.10 Precauions For Heart Paients

There are some yoga poses which are prohibited for Heart paients. Persons undergone Bypass
Surgery or Angioplasty must avoid all upside down poses and yoga postures which put Heart under
strain.

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3.3.3 Common Injuries at work and How to deal with them

As per nature of workplace, it is very difficult to eliminate the threat of accidents at workplaces.
UNIT 3.3: Handling Fire and Other Emergencies However, by using safety precauions, we can minimize the occurrence of accidents. Following are
common injuries and their First Aid instrucions
Unit Objecives O
Atthe end of this unit, you will be able to:
1 Define what is emergency
2 Describe various emergency situaions at workplaces
3. Describe common injuries at workplaces
4 Describe First Aid box and its consituents
5. Demonstrate how to handle Fire Emergencies
6 Demonstrate how to use a mulipurpose Fire Exinguisher
7. Describe type and class of Fires
Describe suitable fire exinguisher as per fire type and class

3.3.1 What is Emergency?

An Emergency is a sudden or unexpected state of the situaion, which, if not tackled properly, will lead
to loss of property, health or life. In cases where any miigaion is not possible, immediate evacuaion is
needed.

3.3.2 Emnergency Situaion at Work Place

There are various emergency situaions at workplace. Some of
them are
1-Accident Emergency
2- Electricshock Emergency
3-Medical Emergency
4- Natural Disaster Emergency -Flood, Earthquake, Tsunami, etc.
5-Fire Emergency

Forfirst 3 emergencies, we need to give first aid and immediately call Ambulance.
For Natural Disasterwe should take shelter at a safe place or follow company's emergency procedure.
For Fire Emergencies we will discuss in detail. First, we will understand about common Injuries at the

workplace and their First Aid.

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3.3.3.4 Fractures
3.3.3.1 Abrasions and Small Cuts Signs include extreme pain, swelling, bruising and an inability
to move an adjacent joint. If you have any of these signs, you
Clean wound with soap and water. Apply anibioic cream or
should be seen by a doctorto see whether you need an X-rayto
Providone-iodine soluion. Bandage and check dressing daily.
evaluate for a fracture.
See your doctor if there are signs of infecion: increased
redness, pus or red lines running from the wound.

Fig. 3.3.4. Fractures

Fig. 3.3. 1. Abrasions

3.3.3.5 Amputaions
Apply pressure to wounded area with a clean bandage. Don't
3.3.3.2 Splinters panic. Call for help. Raise wounded area above the heart. Wrap
Remove with sharp, pointed tweezers. (They should be sharp amputated appendage in a plasic bag. Keep appendage cool,
enough to pick up a single hair.) If the splinter is completely not directly on ice. Sit in a chair near the door, and await help.
under the skin, expose splinter end with sewing needle doused
in alcohol, and then remove with tweezers.

Fig. 3.3.5. Amputation

Fig. 3.3.2. Splinters

3.3.3.6 Eye Injuries

Look in the mirror to assess eye. Ifforeign matter is embedded
3.3.3.3 Laceraions inthe eye, go to the emergency room. If foreign matter is on
Clean wound with soap and water. Assess damage: If The the surface, flush it out with water, or use eye wash and cup.
For chemical splashes, flush with running water for five to 10
laceraion is gaping or more than 1/4 inches deep, seek
emergency help. Otherwise, apply pressure to stop bleeding. minutes. If it hurts too much to open your eye, go to the
Close wound with butterfly closures or adhesive strips. Check emergency room.
dressing daily.
Fig. 3.3.6. Eye injury

Fig. 3.3.3. Lacerations

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3.3.3.7 Fumes and Dust

Ifyou feel dizzy or are having trouble breathing, leave the area,
and go to fresh air. If normal breathing doesn't return in 15
minutes,go tothe emergency room. AsthmaHalet !

FirstAjd
Fig. 3.3.7. Fumes and dust
STERLE Active FntAid
CAIE P
Strips
L

3.3.4 Basic Things in First Aid Box

AIKCH
Top shelf: An asthma inhaler to counteract allergic reacions of fumes and dust; sharp scissors for LOMI

cutting bandages; adhesive tape for bandaging, an elasic bandage for securing dressings. ACE MEDICAL

Middle shelf: Needles for splinter removal are stored in sterile alcohol; splinter tweezers, precise Sos tant DVES

Betadir Eye
enough to pick up asingle hair; 4-inch by 4-inch gauze pads for bandaging; assorted adhesive strips for Wash
small cuts; a clean plasic bag for amputated parts; sterile rolled gauze for bandaging; butterfly
LATEX

bandages for drawing together larger laceraions.

Bottom shelf: Providone-iodine soluion for killing germs; eyewash and cup; a small mirror for eye
inspecions; instant ice packs to reduce swelling or for transporing amputated parts to the hospital;
Fig. 3.3.8. First aid box
latex gloves for eye examinaions.

3.3.5 Handling Fire Emergencies

Fires and explosions can severely damage or destroy premises or plant. There have been cases
numerous fires started due to either badly maintained cables at the workplace, electric sparks, or due
to open wood burning stoves and cigarettes.
Make sure that all electricequipment are cleaned, and that dust is not allowed to accumulate. Report
any defects you see in equipment.

TIP
Although workplaces, especially office area or Yoga Center, have a low risk of fire because the
workplace has very few inflammable substances like wood, petrol, and chemicals, etc. Sill, it is
necessary to have fire-exinguishing equipment inside the workplace, and all employees should be
trained properly to use these equipment.

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3.3.8 Class and Type of Fires

3.3.6 Type of Fire Exinguishers Class Type
Water Exinguishers: It is used to exinguish the fire on wood, paper, cloth, etc. It should not be used to Wood, Paper, Ordinary Combusibles
exinguish the fire over electrical equipment. Exinguished by Cooling and Quenching Using Water or Dry Chemicals
Foam Exinguishers (Foam Exinguishers): It is used to exinguish the fire caused by kerosene, spirit,
B Gasoline, Oil, Grease, Other Greasy Liquids
thinner, etc. It also should not be used to exinguish the fire caused by electrical equi pment. Exinguished by Smothering, Cooling or Heat Shielding using Carbon Dioxide or Dry
Dry Powder Exinguishers (Dry Powder Exinguishers): This is used to exinguish - the fire evolving due Chemicals
to flammable liquids such as petrol, diesel, etc. C Electrical Equipment Fires
Carbon di oxide Fire Exinguisher: Carbon Dioxide evolves from this fire exinguisher, and it can be Exinguished with Non-conducing Agents such as Carbon Dioxide or Dry Chemicals.
DO NOTUSE WATER.
used to exinguish fire over electric equipment, liquid gases, or fluids.
These fire-exinguishing equipment should be installed at the proper place, and it should be inspected, Fires in Combusible Metals
repaired and refilled regularly. Exinguished by Using Specialized Exinguishing Powders

3.3.7 Fire Exinguishers Chart

Extinguisher Type of Fire
Solids Flamimatble Flammable Electrical Cooking
Colour Type (wood, paper, Equpment Oils & Fats
clath, etc)
Liquids Gasses

Water

Yes

Foam

Yes Yes Yes

Dry
Powder
Yes Yes Yes Ves

Carbon
Dioxide
(cO2)
llo Yes Yes Yes

Fig. 3.3.9. Fire extinquisher chart

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3.3.11 How to Operate a Mulipurpose Fire Exinguisher

3.3.9 Class and Type of Fire Exinguisher to be used Remember PASS
Class of Fire Fire Exinguisher Type P-Pull the pin In some models, you may have to remove a locking pin.
Bor C
Regular Dry Chemical A-Aim Aim low. Direct the hose or cone to the base of the fire.
A, B, C, or D Muli-Purpose Dry Chemical S-Squeeze Squeeze the handle. This will release the contents of the exinguisher.
D Purple K Dry Chemical S-Sweep Sweep fromside to side. Don't lessen the pressure on the handle. Tryto keepit
Bor C
KCL Dry Chemical Constant.
D Dry Powder Special To operate an extinguisher:
Compound Pull
Bor C
Carbon Dioxide (Dry)
Aim
Bor C
Halogenated Agent (Gas) 3
A Water Squeeze SouRE2
at base
A Water With Ani-Freeze Sweep ol fre
A or B Water, Loaded Steam Style OswEEP
B
Foam

3.3.10 How to Respond in Case of Fire Fig. 3.3.10. Method of operating Fire extinguisher
When fires occur, the role of a person is to minimize the damage, he/she should be
Exinguishing small fires
Assising in evacuaions
TIP
Noifying the local Fire Brigade promptly
It is important that you get fire exinguisher training before you have to use one. You don't want to
waste valuable ime trying to read direcions or figure out how to remove a pin in an emergency
TIP situaion. Other important informaion, like how far to stand away from afire, when to move towards
it, and how long the exinguisher contents last can only be understood by actually operaing one. Make
1
Do not use water on Types B, Cor Dfires.
sure your employer and your Safety and Health Representaive know that you need this training.
2- Ifit is used on Type B fire, it can spread the flames.
3- Water conducts electricity, so if it is used on Type Cfire, it can cause a major shock.
If it is used on Type D fire, it will react violently causing an explosion.

Exercise
Q1. Which of these is correct; Q6. Which ofthese is not part of the
meaning of hazard? Safety procedure of an
a. Itis a set ofgood condiions at Organisaion?
work place a. Safety Equipment to be used
b. 'Hazard' is a set of condiions, in organisaion
which can be a riskto health or b.Maximum leave an employee
life can take in a month/ year
c. The condiion of no producion c. Emergency Evacuaion plan

is called hazard d. Hazards of differentprocesses

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Q2. Which ifthese is the main hazard of

any workplace:
Q7. Water cannot be used for Key Learning Outcomes
dousing which type of Fires:
a. Manual Handling a. 'B'Type fire
b. Accident by moving or fallingobject b.'CType fire
c. Slips and falling c. D'Typefire
d. Dustand Fumes d. All ofthe above

Q3. Which ofthese is the type ofhazards: Q8. Electricfiresshould be Atthe end of this module, you will be able to:
a. Chemical hazard exinguished by 1. Describe what is Hygiene
b. Physical hazard ---fire exinguisher:
c. Ergonomic hazard a. Water 2. Explain how to maintain good Hygiene
d. All ofabove b. Foamn
3. Describe Grooming Tips for men and women
d. None ofthe above
Q4. Which ofthese is a wayof getting 4
Describe communicaion process
affected by chemicals: Q9. Which ofthese should be part of 5. Define points of good wring skill
a. Inhalaion First Aid box:
b. Ingesion a. sharp scissors 6 Define meaning of Policies and Guidelines
c. Absorpion b.adhesive tape
7. Explain Organisaional procedures for reporing and documentaion
d. All ofthe above c. Providone-iodine soluion
d. Allofthe above
Q5. Which ofthese is not a reason for
Ergonomic hazard? Q10. Which ofthese is Class A Fire:
a. Heavy,frequent, orawkward lifting a.Wood,Paper,Ordinary Combusibles UNIT 4.1: Personal Health & Hygiene
b. Awkward grips,postures b.Gasoline, Oil, Grease, Other
c.
Noise Greasy Liquids
c.
d. Hand-intensivework Equipment Fires Unit Objecives
d. Firesin Combusible Metals
Atthe end of this unit, you will be able to:
4. Create a Posiive Impression at Work Area 1. Describe what is Hygiene

-
2. Explain how to maintain good Hygiene
Unit 4.1 Personal Health & Hygiene
3. Explain about Grooming
-
Unit 4.2 Communicaion Skills
-
4. Describe Grooming Tips for men and women
Unit 4.3 Following Organisaion's Rules & Instrucions
5. Define consequences of not grooming well
6. Describe importance of grooming

4.1.1. What is Hygiene?

Hygiene, It is the process of maintaining good health through maintaining a clean body and
environment around us. Good hygiene is one of the most important pracices to help with the
prevenion and spreading of infecions and diseases.
Good physical and emoional health helps our bodies and minds to funcion properly without pain,
anxiety, depression or discomnfort. Improper hygiene can cause diseases, which can negaively impact
ourphysical & mental well-being.
Poor hygiene causes us to smell bad (due to bacteria), develop infecions, and contract diseases such
as flu, common cold, e-coli, Salmonella, and skin diseases such as ringworm, and scabies. Other
problems such as tooth decay, lice in the hair, and foot infecions are also caused due to poor hygiene.
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wear socks.
Wearundershirts to help keep your regular shirt smelling fresher.
4.1.2 How to Maintain Good Hygiene? Cover your nose and mouth when you cough or sneeze. (best to do it with a issue)
Followingare the ways to maintain good hygiene
Ifyou're around animals of any kind, don'ttouch them before
eaing. Ifyou do, be sure to wash your hands before eaing.
Washing hands, face, hair and other parts of body, frequently
Don't lickyour fingers (such as when turningpages in a book]).
Brushing/cleaning teeth at least once a day
Menstruaing women should take care to change pads or tampons frequently.
Cleaning the living quarters including frequent change of bed sheets, pillow covers, and
Carry some mints around if you have a problem of bad breath.
changing personal clothes and undergarments frequently
If the problem persists, then visita doctor; you could be
Taking care to avoid soiling of clothes and body parts, when urinaing, vomiing or
suffering from halitosis.
relieving oneselfin toilet
Hair on your chin, upper lip, ears, and nose can make you look
Washing hands before eaing- especially after touching animals
unsightly. So remember to pluck it out when they start becoming
Holding a issue/handkerchief over the mouth when coughing or sneezing. If you use
visible on your face. Women should visit the salon every 15
hands, make sure to wash them afterward
days to shape up the eyebrows. Another safe and effecive way is
Suppression of habits such as nose-picking, touching the face, etc. to opt for a laser surgery for removing facial hair only if it fits
Notbiing nails your pocket.
Washinghands after using toilet Wear clean socks and apply some talcumn powder before wearing
Shower every day with soap/body wash. Remember to also wash under armpits and feet shoes. Give your shoes some room to breathe especially after
with soap. It's important to be clean. Always clean your private areas (the hair traps sweat any strenuous acivity. Own 2-3 pair of shoes and rotate their use.
and can sink if not washed regularly). Buy a foot deodorant to help get rid ofyourfoot odors.
Makeup clogs up your skin pores and gives germs a chance to
muliply. If you do not remove the makeup before you hit the
Shampoo and condiion hair as needed. Most people have to bed, you will surely have a couple of pimples sprouing out the
wash their hair every day to prevent smell and grease. next day. So no matter how ired you are, you must remove your
Remember to scrub your scalp and rinse all the product out make up before you sleep.
of your hair unil it is "squeaky" clean. Use a good smelling hair
product. Keep it nice and neat.
Use roll-on, not spray deodorant to prevent armpit odor. [Use
the deodorant when you are clean, not instead of getting 4.1.3 Grooming
clean.] Put deodorant on in the morning or any ime you get
Grooming oneself includes washing, cleansing, combing, regularly cutting and styling the hair. It also
sweaty.
includes cosmeic care of the body, such as shaving and other forms of depilaion.
Use a loion to smooth out dry skin. This is opional and isn't
essenial, but it's good for your skin and to prevent the look of
ugly, dry, cracked skin.
Make sure to clean and clip your fingernails whenever they 4.1.3.1 Grooming Tips - For Men
start getting white ends. Girls especially will noice if you have nose hairs: This is something very basic that makes a world of difference. Many companies
1. Trim the
long, dirty nails. This counts for toenails, too.
make nose hair clippers for a moderate price
Brush your teeth after every meal and floss them at least once
a day. If you're a student, be sure to brush your teeth
thoroughly every morning before school. They will look
much cleaner and your breath will be more fresh. Make sure to
thoroughly brush your teeth AND your tongue to get all the Not for Sale - For Internal Circulaion Only
bacteria out. Using mouthwash is also highly recommended.
Take offyour shoes as soon as you get home sothey can air out and dry out.
Wear socks when you wear shoes. Each foot sweats a lot
during the day, so your shoes will smell pretty bad if you don't

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huge would irritate individuals around a serious conversaion. Use easy jewellery to avoid
Yoga Instructor clinging earrings, huge wristbands, etc.
5- Hair Style: Your hair style should be easy and neat looking.
6- Wearing proper dress: Normally when you are at work place, you need to be
2. Trim the eyebrows: actually even recommend getting them professionally cleaned (not
presentable. At work place, with business individuals around, you should dress rather
shaped) to open up the eyes. Remember to brush them up before you leave for the day as
cauiously.
this opens up the eye, keeping the face more alert.
3. Clean the hair off your ears and neck: This is something your barber can do for you
monthly that gives the appearance of good groonming. The sight of long ear hairs, or neck
hair going into the collar of your shirt, is neverappealing.
4. Keep your nails short and clean: Dirty, long fingernails require no explanaion as to 7- Eaing in Public: Self-care also includes how you eat. Put the paper napkin on your lap. Make the
why they don't work. Ifyour budget or schedule permits, try a monthly manicure/pedicure lowest disturbance with the cutlery whileyou are consuming food.
to have someone take care of this for you. Ialso recommend buffing your nails as a way to 8-Choosing Footwear: Wear comfortable and elegantly designed footwear.
keep the healthy shine without looking arificial.
5. Brush and floss your teeth daily: it doesn't matter if your teeth are not perfectly straight
and white, but please keep them clean. It is rather unappealing to talk to someone and see
built up plaque or food stuck between their teeth. I know this one seems simple, but trust 4.1.4 Consequences of Not Grooming Well
me when I tell you to take nothing for granted.
6. Have your clothes tailored to fit your body: This is a big one, as no matter what your One of the most effecive ways we have to protect ourselves and others from illness is good personal
shape is, the right fit makes everythinglook so much better. hygiene. This means washing your hands and have a bath too. It means being careful not to cough or
7. Stand up straight: posture is very important. You create a sense of confidence and sneeze on others, cleaning things that you touch if you are unwell, putting items such as issues (that
pride when standing tall, showing everyoneyou are secure in the man you are. may have germs) into a bin, and using protecion (like gloves or condoms) when you might be at riskof
8. Cleanse your face on a regular basis with a facial soap: I have so many male friends catching an infecion.
who use the same soap on their body that they use on their face. Most body soaps are too Personal hygiene, such as bathing, is very much dependent on the culture in which you live. In some
strong for the face. You must investin a cleanser that is just for the face. cultures, it is expected thatyou will wash your body at least every day and use deodorants to stop body
9. Remember less is more when it comes to fragrance: It's all right to smell good, smells. Other cultures have different expectaions.
but everyone doesn't have to smell it. Fragrance is such a personal preference, and you
really must find the one that works best foryou. Just remembernot to bathe in it.
10. Match your belt to your shoes: This one is really simple and makes a world of
difference. If you are wearing black shoes, you don't wear a brown belt. I'm not saying you 4.1.5 Importance of Grooming
need to be a fashion plate, but this basic ip makes everything you wear look that much Keeping clean is an important part of staying healthy. For example, the simple act of washing hands
better. before eaing and after using the toilet is a proven and effecive tool for fighing off germs and avoiding
sickness.
-
4.1.3.2 Grooming Tips For Women Being clean and well-presented is also an important part of confidence for teenagers. If your child's
body and breath smell OK, his clothes are clean, and he's on top of his basic personal hygiene, it can
It is not just your work that talks for you, it is your gestures and how you bring yourself.
help him fit in with other people.
Individual self- care or Personal self-care for females is as essenial as it is to men. How to sit,
how to talk, when to talk, what to talk, may all seem fundamentals, but keep lot of The following health related problems can occur ifone does not maintain good personal hygiene:
significance.
1- Look Fresh: The first thing is to look fresh. This is the primary phase of your grooming.
Have your nails nicely maintained. Prevent dressing in fancy shades that are too shiny or
appealing.
2- Using Perfume: Use a mild fragrance. Too much of a fragrance may be frustraing to the
individuals around you. Also, you must take care not to put on intensely fragrant
products when you are in a business conference.
3- Using Makeup: Cosmeics should be easy and mild for official places of work. Use makeup
that is not too little and neither too large. Do not wear too much lipsick that it propagates on
the paper napkin or the cup when you take a sip ofwater.
4- Using Jewellery: You must not wear a lot of jewellery. Jewellery that is loud and too

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4.1.5.1 Body Odor 4.1.5.4 Smelly Feet & Shoes

Fresh perspiraion, when allowed to evaporate does not cause body odor. An offensive smell is caused
Smelly feet and shoes can also be a problem for you, whether you are sporty or not. You can avoid this
when bacteria that are present on the skingetto work onthe sweat and decompose it. This is especially by giving your feet extra attenion in the shower, and make sure they're completely dry before putting
so in the groin, underarms, and feet or in clothing that has absorbed sweat. Diet influences the odor
your shoes on. It's a good idea to alternate your shoes and to wear cotton socks instead of socks made
too. Bathing every day and changing of clothes that are in close contact with the body should take care
of syntheic fibers.
of the problem. Talcum powders, of the non-medicated kind, can be used under the armpits. The
addiion of perfumes masks the odor.
Excessive perspiraion can lead to the scaling of the skin or inflammaion (Dermaiis). Usually, this is
no cause for worry. Some people sweat more than others due to hereditary and body composiion
factors. Excessive perspiraion may also be a symptom of diabetes, anemia, and hyperthyroidism.
4.1.5.5 Traveling Hygiene
Body smells are caused by some factors working in combinaion, including: When traveling overseas, take special care if you're not sure whether the water is safe. Suggesions
include:
Chemicals in sweat, including pheromones, which are made by the body and sexually attract
(orrepel) other people. Drink only bottled water.

Wastes exCreted through the skin, such as metabolized alcohol. Don't use tap waterto clean your teeth.
The acions of bacteria that live on the skin and feed on dead skin cells and sweat. When you wash your hands, make sure they are totally dry before you touch any food.
Unwashed clothes, Such as underwearand socks. Don't wash fruit orvegetables in unsafe water.
If you have no other water source, make sure the water is boiled before you drinkit by holding
it ata rolling boil for one minute.
4.1.5.2 Hand Washing
Make sure any dishes, cups or other utensils are totally dry afterthey are washed.
Most infecions, especially colds and gastroenteriis, are caught when we put our unwashed hands,
which havegermsonthem, to ourmouth.Someinfecionsarecaughtwhenotherpeople'sdirtyhands
touchthefoodwe eat. Hands and wrists should be washedwith clean soapand water, usinga brush if
yourfingernails aredirty. Dryyourhandswith somethingclean, such as papertowels orhotairdryers.
You should always wash your hands: 4.1.5.6 Building Good Hygiene Habits
Afterusing the toilet Building good hygiene habits is not a work of a day, it takes coninuous efforts. The following aciviies
should be included in daily rouine - washing hands, covering mouth when coughed and having
Before making or eaing food
regular baths or showers.
After handling dogs or other animals
Ifyou have been around someone who is coughing or has a cold.
4.1.5.7 Dental Disease
Not only can poor dental hygiene lead to bad breath, but it can also lead to dental diseases. As you
allow food paricles and bacteria to build up on the teeth, a coaing called plaque begins to form. The
4.1.5.3 Bad Breath bacteria in this plaque release acid, which break down the enamel on your teeth. As this process
coninues over imne, a hard substance called calculus can form on the teeth, irritaing the surrounding
Good dental hygiene includes regular brushing and flossing. Bad breath can be caused by diseases of gums. This irritaion can progress into gingiviis, leading to inflammaion of the gums, which can later
the teeth, gums, and mouth, such as infecions. Most people have bad breath first thing in the morning lead to gum disease. Gum disease causes infecion and eventually may destroy your teeth.
because saliva is not made while you're asleep. Bad breath proves another easily recognizable
consequence of poor hygiene. It commonly develops from not regularly brushing and flossing your
teeth. Bad breath results because of two main reasons. First, bacteria thrive on paricles of food that
can sick to your teeth. As the bacteria digest this food, their byproduct results in odor. Food can also
get stuck in your teeth and rot over ime, producing a foul odor,
Some foods that can cause bad breath include garlic and onion. Mouthwashes, Mouth sprays, and
flavored chewing gum can make your breath smell better for a while, but if you have a health problem
in your mouth, you need to see your denist.

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4.1.5.8 General Disease 4.1.5.13 Pinworms

Hygiene pracices, such as washing your hands, prove the most effecive ways to prevent contracing These worms come out of the anal opening to lay eggs at night causing intense itching disturbed sleep;
disease and spreading disease, according to the Mayo Clinic and the Center for Disease Control and mild pain and diarrhea are possible consequences. When scratching, eggs sick to the hand and under
Prevenion (CDC), Your hands are in constant contact with both the environment and your face, the nails and infect anything the person touches. The eggs can pass through air or by contact with
providing easy transportaion from the surface of an infected object or person to your nose or mouth. infected food or bed linen. The eggs cannot be killed by disinfectants and remain acive in the dust for a
Washing your hands with clean running water and soap helps reduce the amount of bacteria on your long period. Bedclothes, undergarments, and nightwear of the infected person must be washed
skin, lessening your chances of contracing diseases such as the common cold, influenza (flu), thoroughly in hot water. A doctor has to be consulted to treat the worm infestaion; someimes all
salmonellosis, hepaiis A, typhoid, streptococcus and staph infecions. member of the family may be asked to take de-worming medicaion when one member is affected.
Those infected must scrub hands well with soap before eaing.

4.1.5.9 Gender Specific

Men and women have unique hygiene needs that if ignored may lead to health problems. For example,
men who have an uncircumcised penis need to regularly retract the foreskin and clean beneath to 4.1.5.14 Athlete Foot (Ringworm of the Foot)
prevent inflammaion, phimosis (where the penis cannot fully retract the foreskin), or penile certain fungus that breeds in warm wet places-causes this infecion, resuling in scaly skin or sores or
A

adhesions. Women must take care to keep the genitalia clean, and always wipe from front to back after blisters between toes - often spreading to the soles. Someimes these skins cracks and sores become
using the restroom to prevent introducing infecions from the rectum to the urethra. the site for other infecions. Rub off peelings gently. Wash feet well and apply powder. A mild
fungicidal ointment at bedime will help. Keep feet exposed. If you have to wear shoes, wear cotton
socks; if the blisters begin to ooze seek professional help from your doctor.
4.1.5.10 Traveling Hygiene
Lice are iny insects that live on the human scalp; they make a pin prick like a puncture on the scalp,
emit an ani-clotting substance and feed on the blood as nourishment. Lice thrive on unclean hair.
Children are especially prone to lice infestaion. Lice spread from one head to another when there is
close contact, such as in school environments. Lice eggs are wrapped in a shiny white sheath and show
upon the upper layers of hair as the infestaion increases. They make the scalpitchy and are a cause of Q1. Hygiene is key to ----: Q6. Which ofthese is nota type
annoyance and embarrassment. In infants, they may cause disturbed sleep and bouts of crying. a. Good Health of communicaion:
Unchecked, they can produce scalp infecion. b. Various diseases a. VerbalCommunicaion
c. Bad personality b. SimpleCommunicaion
d. None ofthe above c. Written Communicaion
4.1.5.11 Ear Wax d. Non-Verbal Communicaion
Q2. Which of these is not a way to
Ear waX accumulates in the ear canal that leads from the outer ear to the eardrum. As the secreion
comes out of the ear, it collects dust paricles. Do not reach farther than you can with your little finger hygiene: Q7. Which ofthese is not a
a. Keeping hand washed symptom of Poor
into your ear to clean it. Putting in hair pins, safety pins or blunt edged objects for cleaning inner parts
of the ear might harm the ear.Ear wax should be cleaned by your doctor.
b. Keepinghair clean and combed Communicaion:
c. Keepingbig and dirty nails a. Poorplanning or workload
d. Wearing clean clothes b. Lateness
4.1.5.12 Urinary Infecion d. Poor work quality
Q3. Which of these is part of
The urinary infecion causes pain or a burning sensaion during urinaion. Chances of urinary infecion Which of these is part ofgood
pracice: Q8.
increase during pregnancy and after major surgery. The urine can be discolored; itching, frequent a. Trimming nose hair wriing skill:
urinaion, fever, and chills can als0 result from urinary infecion. To avoid this infecion, improve b. Trimming eyebrows a. Be convincing
overall hygiene, both- toilets and personal parts. Wash or wipe front to back after urinaing or c. Wearingironed clothes b. Be complete
defecaing. Remember this when wiping or washing babies too, as a general rule. Do not wear ight c. Be brief
d. All ofthe above
fitting syntheic underwear. Drink plenty of water. Do not hold back when you have the tendency to d. Allofthe above
urinate. If the condiion persists, consult a doctor. Q3. Which of these is not part ofa

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policy: 09. Which of these is not a

a. Leave Policy communicaion barrier:
b. attendance policy a. Assumpion
Saruanga Pushti
c. Naional Security policy b. Use ofjargon
Feet wide apart, first with thumbs tocked in.
d. Safety policy c. Clearpronunciaion With are wrist upon the other, bond to ward the ankle of right leg.
d. Language Difference Inhale through nose, raise arms backward forward with a ajemicircle and bringh thems
Q5. Which of theseshould be partof
down tOwards left ankle.
the organisaional Q10. Which of these is part of
procedure for reporing: Acive listening: Inhale when coming down & exhale while rising.
a. The Format ofreport a. Listen for ideas It is to be done way slowly.
b. Who will create b. No clarity in content
c. Towhomitshould besubmitted c. Accuracy in spellings
d. all of theabove d. Allofthe above

Bhiya Valli Shakti Vikasaka:

Feet together, stand erect with the arms by the sides.
Inhale, raise both arms straight up with the palm facing outward. Palm must not touch
the head
Exhale, bring the arms down. Palm must not touch the things.

Benefit: Regular practice given great strength to the arms muscles and should joint.
Vaksha Sthala Shakti Vikasaka I

Techniques:
Feet together stand erect, arms by the sides.
Place the palm on the thigh.
While inhaling raise your hands up and bond backward as far possible.
Five times to begin with

Vaksha Sthala Shakti Vikasaka-II

Feet together, stand erect, arms by the sides.
Raise both arms upto the should leve, keep the palms opposite to each other.
Inhals, no bound backwards as far as possible and stretch your arms behind so that
palms facing to each other.
Exhals come back to starting position
Five times to begin with.

Benefit:
This practice is help to expand the chest and becomes gibes vitality to the back and
neck.
It is good for arms strengtherning.

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Pusna Bhija SHaktiVikasaka:

Feet together, stand erect and clench your first with thymes inside
Inhale amd retaom, rotate both arms from forward to backward.
Exhale with juk arm bent at elbow and breath
Repeat from backward to forwad.

Pindali shakti Vikasaka:

Feet together, stand erect, your hand clenched into first
Inhale through nose, squat with your arms held out in front of the knee.
Hold the breath come up standing position rotate the arms from forwarding to
backward bending at elbow, Exhale sharply while pealing the arms
Benefit Developing the strength of the calves downward
Hard ghati (Eggan Daus)
Stand erect
Bend the right hand and weight leg.
With exhale change the hand and leg positing with
While jumping fect must touch the buttocking by bending the knees
Breath in aid out sharpy and deeply thorough wase to produce the hissing sound of
engine.
One should do this for5 minutes to obtain energy.