UNIT 1: INTRODUCTION TO YOGA AND YOGIC PRACTICES.

Explain the meaning of Yoga

 The word 'Yoga' is derived from the Sanskrit root 'Yuj', meaning 'to
join' or 'to yoke' or 'to unite'.
 As per Yogic scriptures the practice of Yoga leads to the union of
individual consciousness with that of the Universal Consciousness,
indicating a perfect harmony between the mind and body.
 Yoga is the process of uniting individual consciousness with universal
consciousness through gaining control over the mind.
 It is a skillful method to calm the mind and achieve mastery over the
senses.
 Union, to Unite, or to Connect yoga is the union of your mind, body
and spiritual
 Yoga is a philosophy of life and a state of mind.
 JIVATAM - Human.
 PARAMATA – God.
 Yoga is another form of physical exercise.

Yoga so relevant in today’s life

 Yoga helps you manage stress.

 According to the National Institutes of Health, scientific evidence shows
that yoga supports stress management, mental health, mindfulness,
healthy eating, weight loss and quality sleep.
 Yoga enables self-awareness and betterment of health.
 Your self-esteem improves, and you become more confident.

Difference between Yoga and Physical exercise

Yoga

1) Yoga practice one achieves the conditioning of even all the Internal
Organs- like Heart, Brain, spleen, liver, Lungs, Intestine etc..

Physical Exercise

2) By doing Physical Exercise one can develop only body muscle.

Streams of Yoga

 Primarily has four paths

 Bhagvad Gita has details on these four paths
 Raj Yoga
Bahiranga Yoga
Antranga Yoga
 Bhakti Yoga
 Jana Yoga
 Karma Yoga


Raj yoga

 Patanjali was following of Raj yoga.

 Gain mastery over the mind through will power.
 There are further two branches.

Bahiranga Yoga

 External or Outer path of yoga

 It controlled by five Limbs of Ashtanga Yoga- Yama, Niyama, Asana,
Pranayama,Prathiyahara.

Antranga Yoga

 Internal or Inner path of yoga.

 It controlled by three Limbs of Ashtanga Yoga- Dharana, Dhyna,
Samadhi.

Bhakti Yoga

 Ramanujar was main follower of Bhakti Yoga.

 Bhakti Yoga aim to help a person emotional maturity love for the
society.
 Transformation form of love into the true unconditional love.

Jana Yoga

 Shankara was famous follower of Jana Yoga.

  Helps to developing a Logical mind with Knowledge and awareness.

Karma Yoga

 The Bhagvad Gita remains the main source for the conceptual basis of
Karma yoga.
 The performing actions with detachment without worrying about the
result.

Eight Limbs of Ashtanga Yoga

 According to Patanjali, the path of Internal Purification for revealing the

universal.

Yama: Universal Morality.

Niyama: Personal Observation.

Asana: Body Postures.

Pranayama: Breathing exercise and control of prana.

Pratyhara: Control of senses.

Dharana: Concentration and cultivating inner perceptual awareness.

Dhyna: Devotion, Meditation on the Divine.

Samadhi: Union with the Divine.

Basic rules of Yoga.

 Like other activity, Yoga also has some rules.

 These rules should follow in order to get optimum results from Yoga.

Age for the Yoga

 Yoga has no age limits.

 Person of any age can practice.
 Only some types of Yoga is associated with age.
Ideal places for the Yoga.

 Advised to practice quiet and good ventilated room or place.

 Avoid practicing strong wind, Smokey, or dirty atmosphere.
 Keep the clean of practicing area and keep away for the sharp Martials
things. Like Pen, Pencil, Knife etc….

Ideal clothes for Yoga.

 Wear loose, light and comfortable clothes during Yoga practices.

 It should be ensured that clothes are covering whole body
appropriately, as per your cultural believes.
 Remove your spectacles, watches, or any jewelry before starting the
Asana.

Yoga mat for exercise.

 Yoga mats made of natural materials as well as folded blankets can be

used for the doing Yoga.

Ideal diet for Yoga

 There are no specification or dietary rules for Yoga.

 Eat natural foods filled with nutrients.

Condition of stomach.

 Highly recommended that your stomach is empty while doing Yoga.

 Better to practice during morning hours.
 That is not possible, then at least give 3 – 4 hours gap after last meals.

Way of Breathing.

 During Yoga, You should breathe through nose, not from the mouth.
 It’s very important in order to get full benefits of Yoga.

Body condition while doing Yoga.

 While doing Yoga body should be free from the fever or any other
diseases.

Asana in inverted position.

 Female practitioner should avoid doing any inverted position Asana.

  This can harm their body.

Pain in body while doing Yoga.

 Incorrect alignment is a common cause of pain during yoga.

 2 -3 days and regular practice of Yoga can reduce the body pain.

Dos of yoga.

 Early to bed and early to rise

 It makes a man healthy and wealthy.
 Take bath and use toilets
 Start the Yoga in Fasting mode.

History and Evolution of Yoga:

 5,000 years old 2,700 BC.

 It was invented by Rishi Munis by doing meditation.
 Evoluated in many forms, mainly four paths.
 Jana Yoga.
 Bhakti Yoga.
 Karma Yoga.
 Raj Yoga.
 After Veda period, the great Maharishi Patanjali Munis created systems
in Yoga.
 He created text “ Patanjali Yoga sutras”.
 Evolution Yoga is divided into the following periods.
 Pre Patanjali period – before 500 BC
 Patanjali Period – 500 BC to 800 Bc
 Post Patanjali period – 800AD onwards.

Pre Patanjali Period:

 It is also called as Veda Era.

 This period all Veda & Upanishads were written this period.
 Veda:
 Hymns, Philosophy and guidance for life.
 Written in Sanskrit
 Later on considered to be the mother of all Languages.
 It’s considered to be the oldest written documents by a
Human.

There are four Vedas.

  Rig Veda.
 Yajur Veda.
 Atharva Veda.
 Sam Veda.

Upanishads:

 Meaning in “Sitting down on your feet” which means getting

Shiksha or Education.
 More than 200 Upanishads are available.

Patanjali Period:

 Maharishi Patanjali completed all Yoga in a book called “Yoga Sutra”

.
 This book contains total 196 Sutras or Formula.
 This book has four segments.
 Samadhi Pada - Explain about Samadhi.
 Sadhana pada – Explain about Meditation.
 Vibhuti Pada – Explain about Yoga.
 Kaivalya Pada – Explain about the connection of Yoga with body,
mind and soul.

Post – Patanjali period:

 Many Yogis are stand who developed Yoga later on.

 With their own personal style and also they created a new form of
Yoga.
 Modern Yoga also called as “Hatha Yoga” or “Physical Yoga”.
 This also related to “Kundalini Yoga” which part of “Raja Yoga”.

Journey of Yoga from India to the World:

 Yoga is also commonly understood as a therapy or exercise system

for health fitness.
 Yoga is also not connecting to any particular Religion or Community.
 Yoga has always been approached as a technology for inner well-
being.

Common terminology used in Yoga:

Asana: Body poster in Yoga.

Ashtanga: One of the major Yoga paths, which has eight limbs.

Ayurveda: Ancient Indian science of meditation.

Bandha: Internal lock which is used during Yoga.

Chakra: Seven energy of body.

Dosh: Body types as per Ayurveda.

Pitta: Fire.

Vata: Air.

Kapha: Earth.

Hatha Yoga: A type of Yoga Path.

Mudra: Hand gesture during Yoga Practice.

Mantra: Group of words chanted for creating positive environment.

Meditation or Dhyan: Practice of controlling and focusing the mind and

process Self- awareness.

Nadi: Energy channel as per Vedic beliefs in which prana.

Ojus: The energy created in body by discipline of chastity.

Om or Aum: The original universal simple as per Vedic beliefs.

Benefits of Yoga:

 Yoga practice helps to development of their body, mind, spiritual.

 Regular Yoga practice can promote endurance, strength, calmness,
flexibility, and well-being.
 Yoga is a popular form of exercise around the world.
 Yogasana is a support that focuses on the physical aspects of Yoga.
 Yoga is to create a balance between the body and the mind and attain
self-attention.
 Yoga Makes use of different movements breathing exercise, relaxation
technique and meditation.
 Yoga is associated with a healthy and lively life style with a balance
approach.(active, spiritual and energetic)
 The Yoga brings stability to the body and the wavering mind.
 It increases the lubrication of joints, ligaments and tendons (muscle
tone) of the body.
 The medical filed suggest Yoga is the only 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 is a perfect way to ensure overall health and physical fitness.
 Yoga to curing the chronic diseases.
 The amazing thing about Yoga is that provides positive effects for
health and mind.
 Moreover no side effects are associated with the practice of yoga on a
regular.