HANDOUT
Yoga is essentially a spiritual disciplinebased on an extremely subtle science, which focuses on
bringing harmonybetween mind and body. It is an art and science of healthy living. 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, Man &
Nature.
Three Main Elements of Yoga
1. Poses – Improve strength and flexibility
2. Breathing - Calms the mind
3. Mindfulness – Helps to focus
HISTORY OF YOGA
The practice of Yoga is believed to have started with the very dawn of civilization. The science of
yoga has its origin thousands of years ago, long before the first religions or belief systems were
born.
In the yogic lore, Shiva is seen as the first yogi or Adiyogi, and the first Guru or Adi Guru. Several
Thousand years ago, on the banks of the lake Kantisarovar in the Himalayas, Adiyogi poured his
profound knowledge into the legendary Saptarishis or "seven sages”. The sages carried this
powerful yogic science to different parts of the world, including Asia, the Middle East, Northern
Africa and South America. Interestingly, modern scholars have noted and marvelled at the close
parallels found between ancient cultures across the globe. However, it was in India that the yogic
system found its fullest expression. Agastya, the Saptarishi who travelled across the Indian
subcontinent, crafted this culture around a core yogic way of life.
Tentatively, the period between 500 BC - 800 A.D. is considered as the Classical period which is
also considered as the most fertile and prominent period in the history and development of Yoga.
5 Major Principles
1. Proper Exercise (Asanas) – The Physical Exercises or Postures of Yoga are called
Asanas. Asanas are gentle stretches that help in lubricating the joints, muscles, tendons,
ligaments, and other parts of the body. They also help to improve circulation, release
tension in the body, increase flexibility and tone the nervous system. Asanas are meant to
be performed in a slow, relaxed and methodical manner.
2. Proper Breathing (Pranayama) - With proper breathing techniques (pranayama) we can
teach the body to breathe again. Pranayama not only purifies the system, but it also helps
to connect the body to the solar plexus area where a tremendous potential energy is stored.
This vital energy or prana is then released, rejuvenating the body and mind. The benefits
of pranayama greatly outweigh those of asanas, so it is important to incorporate pranayama
in one's regular practice.
3. Proper Relaxation (Savasana) - Proper relaxation is another important factor we must
incorporate into our regular practice in order to allow the body and mind to recharge and
rejuvenate. Rest and relaxation help to calm the whole system.
4. Proper Diet and Nutrition - A plant-based diet is optimal for good health. It enables the
body to maximize the benefit from food, air, water as well as sunlight. It is also easy to
digest and promotes good health. A Yogic diet is simple, natural and wholesome. Since
the food we eat has a subtle impact, a Yogic diet helps to achieve better health as well as a
sharp, yet calm mind.
5. Positive Thinking and Meditation - Our mind is what drives our body. A calm and steady
mind is required to keep our bodies in optimal condition. Positive thinking helps to purify
the mind and experience inner peace. When we shift our focus from negative thoughts to
positive thoughts, it changes our perception of the world around us. We start to see things
in a more positive light and negative situations stop affecting us in a strong way. Along
with positive thinking, incorporating a regular meditation practice helps to keep the mind
clear and focused.
BENEFITS OF YOGA
Physical Benefits
Dr. Nevins explains that relaxation techniques incorporated in yoga can lessen chronic pain,
such as lower back pain, arthritis, headaches and carpal tunnel syndrome. Yoga can also lower
blood pressure and reduce insomnia.
Other physical benefits of yoga include:
• increased flexibility
• increased muscle strength and tone
• improved respiration, energy and vitality
• maintaining a balanced metabolis
• weight reduction
• cardio and circulatory health
• improved athletic performance
• protection from injury
Mental benefits
Yoga helps a person manage stress, which is known to have devastating effects on the body and
mind “Stress can reveal itself in many ways, including back or neck pain, sleeping problems,
headaches, drug abuse, and an inability to concentrate,” says Dr. Nevins. “Yoga can be very
effective in developing coping skills and reaching a more positive outlook on life.
7 Basic Yoga Poses
1. Mountain Pose (Tadasana) - “According to Ingber, this is the mother of all yoga poses.
These two footed stances is the foundation for many other positions that require awareness
and balance. “It is through this pose that one finds the proper alignment and shape for
additional movements,” she says.
HOW TO DO IT
Stand with feet together and arms at your side.
Ground your feet, making sure to press all four
corners down into the ground. Next, straighten
your legs, then tuck your tailbone in as you engage
your thigh muscles. As you inhale, elongate
through your torso and extend your arms up,
then out. Exhale and release your shoulder blades
away from your head, toward the back of your
waist as you release arms back to your sides
2. Child’s Pose (Balasana) - This easy pose relaxes your nervous system and is a great place
to take a breather during class if you need one.
HOW TO DO IT
Start in a kneeling position with toes tucked
under. Lower your butt towards your feet as you
stretch your upper body forward and down with
arms extended. Your stomach should be
comfortably resting in your thinghs, with forehead
touching the mat.
3. Cat/Cow Pose (Marjaryasana to Bitilasana) - Cat/cow is a great way to warm up your
back, explains Ingber, and get your body ready for downward-facing dog. It also helps
address mobility (hello, desk jobs) and work your core without the extra stress on your
wrists and shoulders that you might feel in a down dog move.
HOW TO DO IT
Begin with hands and knees on the floor, spine
neutral and abs engaged. Take a big inhale, then,
as you exhale, round your spine up towards the
ceiling and tuck your chin towards your chest,
releasing your neck. On the next inhale, arch your
back and relax your abs. Lift your head and
tailbone upwards, being careful not to place any
pressure on your neck by moving too quickly or
deeply.
4. Downward-Facing Dog (Adho Mukha Svanansana) - One of the most recognizable
poses of the bunch, down dog is a great way to stretch your back, shoulders, arms,
hamstrings and well, just about everything. And it gets you calm and centered, too.
HOW TO DO IT
Come onto hands and knees with palms just past
your shoulder, fingers pointing forwards. Knees
should be under your hips and toes tucked. Lift your
hips and press back into a V-shape position with your
body. Feet should be hip width apart. Keep in mind,
it’s OK if you can’t get your feet to the floor (your
hamstrings might be too tight). Spread through all 10
finger and toes and move your chest toward your legs.
5. Warrior I (Virabhadrasana I) - The first in the Warrior series, this pose strengthens your
legs and opens your hips and chest, while also stretching your arms and legs.
HOW TO DO IT
Start in mountain pose. As you exhale, step your left
foot back about four feet, so you’re in a lunge
position with the right ankle over the right knee.
Raise your arms straight overhead, biceps by ears,
and turn your left foot about 90 degrees to face the
left wall. Align your left heel perpendicular with your
right heel. Expand your chest and pull your shoulders
back, then lower down toward the floor as you lift
your arms up. Make sure your hips stay square to
the front, as you continue to breathe.
6. Warrior II (Virabhadrasana II) - Warrior II offers just a slight variation, with your upper
body rotated to the side instead of facing forward. You’ll still reap the same quad
strengthening benefits of Warrior I, but you’ll also open up your hip flexor muscles for
greater flexibility.
HOW TO DO IT
Begin in mountain pose. Exhale and step your left
foot back about four feet, making sure the heels are
in line. Turn your back foot 90 degrees so that it’s
now perpendicular with the front one. Raise your
arms to shoulder height, parallel to floor, with your
right arm in front of you, and left arm behind. Bend
your front knee so it’s directly over ankle and sink
hips low until the front thigh is parallel to floor. Look
straight ahead, eyes in line with your front-facing arm.
7. Corpse Pose (Shavasana) - Corpse pose calms the mind, relieves stress and induces a
relaxed state.
HOW TO DO IT
Lie down on your back and let your feet fall to their
sides. Bring your arms alongside yo ur torso, but
slightly separated with palms facing the sky. Relax
the entire body — your face included.
