UNIT 1 - INTRODUCTION TO YOGA AND YOGIC

PRACTICES -I
• Yoga Etymology, definition, Aim, objective, and misconception text
• Yoga origin, history and development
• Rules and regulations to be followed by yoga practitioners
• Introduction to Major schools of Yoga (Janan - Yoga, Bhakti-Yoga, Karma, Patanjali,
Hatha)
• Introduction to yogic practices (Sukshama Vyayama, Surya Namaskar and Asanas)
 Yoga Etymology, definition, Aim, objective, and misconception text

Etymology of Yoga
Etymology (study of origin of word)
• Yoga is a word derived from Sanskrit word ‘Yuj’ which in “Unite or To Join
• Yoga is defined as joining the individual, self with the divine or universal spirit
• Yoga is a science which deals with the health of body and harmony of mind.
• This is the union of 'Jivatam' (Human) and 'Parmatma' (Divine) (God)

Definition
• Stillness in the whirlpools (modifications) of the mind (Yoga Chitta Vritti nirodha)- Maharishi
Patanjali.
• In Bhagwat Gita, Lord Krishna Says “Skill in actions or efficiency alone is yoga.”
• Unification of atma with Parmatma
• A skillful and subtle process to calm down the mind. – Yoga Vashistha
• “Yogaiss aid to be the oneness of breath, mind, and senses, and a band on ment of all states of
existence.” – Maitri Upanishad
• “Oneness of man with god is known as yoga.” Shri Bharati Krishna Tirtha

Aim
According to the Yoga Sutras, the aim of yoga is to attain "Kaivalya," ultimate freedom, through the
cessation of the fluctuations of the mind. In simple terms, according to the Yoga Sutras, the aim of yoga is
to achieve ultimate freedom by calming the mind's chatter and finding inner peace.
• Purushartha: Four aims of human endeavor - Dharma (duty), Artha (wealth), Kama (pleasure), Moksha
(liberation).
• Goal of Yoga: Self-discovery and union of individual self (Atman) with Universal Consciousness
(Parmatma).
• Aim: Liberation from worldly worries, pains, and suffering.
• Experience: Truth, Knowledge, Bliss, Absolute.

Objective
• Free Flow of Prana (Life Force): Yoga practices like Pranayama ensure that the life force, called
Prana, flows freely through the body by clearing any knots in the Nadis (energy channels).
• Mental or Emotional Stability: Yoga helps calm the mind and reduce unwanted thoughts (Vrittis)
through activities like Asanas, Pranayama, and Dhyana (meditation), promoting mental stability.
• Coordination between Body and Mind: Regular yoga practice enhances coordination between the
body and mind, helping individuals perform tasks efficiently and on time.
• Purification of the Body: Yoga practices like Shatkarma aid in detoxifying the body's organs, keeping
them healthy from the inside out.
• Complete Purification of Body and Mind: Through various yogic practices like Asanas, Pranayama,
Mudras, Shatkarma, and Dhyana, the body and mind are thoroughly cleansed, promoting overall health
and freedom from diseases.
• Integration of Moral Values: Yoga teachings, particularly Yama, instill moral values such as
truthfulness (Satya), non-violence (Ahimsa), non-stealing (Asteya), celibacy (Brahmacharya), and non-
greediness (Aprigraha), fostering the development of moral ideals in society.
• Complete Health: Regular yoga practice contributes to physical, mental, social, and spiritual well-
being, leading to a holistic and healthy lifestyle.
• Attainment of Higher Level of Consciousness: The ultimate goal of yoga is to reach a higher level of
consciousness through concentration and mental stability, achievable by daily practice of various yoga
limbs throughout life.

Free Flow of Life Energy: Yoga helps energy flow smoothly.

Mental Calmness: Yoga clears the mind.
Body-Mind Harmony: Yoga helps body and mind work together.
Body Cleansing: Yoga detoxifies the body.
Overall, Health: Yoga promotes well-being.
Moral Values: Yoga teaches good behavior.
Health and Morals: Yoga keeps you healthy and ethical.
Higher Awareness: Yoga aims for deeper understanding.

Misconception
• Yoga is not tied to any religion: Yoga is about integrating body, mind, and soul, not about religious
labels.
• Yoga is more than just physical postures: It includes various branches like Asana, Pranayama, and
meditation to develop one's true self.
• Learning from books alone is insufficient: Yoga should be learned from knowledgeable guides to
avoid injury and misunderstandings.
• Flexibility is not a prerequisite: Anyone can practice yoga, regardless of age or flexibility level.
• Yoga is not only for the young: It's suitable for people of all ages with commitment and regular
practice.
• Yoga does not require excessive time: Starting with 30 minutes daily can be beneficial, focusing on
Asanas, Pranayama, and meditation.
• Yoga involves lifestyle changes, not extreme ones: It is about mindful living, including diet, mindset,
and ethical behavior.
• Teaching yoga requires more than knowledge: It requires spiritual maturity and personal practice
before teaching others.
• Yoga isn't just about weight loss: It benefits overall health, not just weight management.
 Yoga Origin, History and Development

Origin of Yoga

1. Prehistoric Beginnings:
• Yoga's roots trace back to ancient civilizations, predating organized religions.
• Shiva is revered as the first yogi and guru, imparting knowledge to the seven sages.

2. Global Spread:
• Yogic principles spread from the Himalayas to Asia, the Middle East, Africa, and South America.
• Close parallels exist between ancient cultures globally, indicating the dissemination of Yogic
teachings.
3. Indian Heritage:
• India became the epicentre of Yogic practice and philosophy.
• Agastya propagated Yogic culture throughout the Indian subcontinent.
4. Indus-Sarasvati Civilization:
• Yoga is considered an integral aspect of the Indus-Sarasvati Valley Civilization, dating back to 2700
BC.
• Seals and artifacts depict Yogic practices, indicating its presence in ancient India.
5. Influence in Traditions:
• Yoga is evident in Vedic, Upanishadic, Buddhist, Jain, and Tantric traditions.
• References to Yoga are found in scriptures such as the Ramayana, Mahabharata, and Bhagavad Gita.
6. Patanjali's Legacy:
• Maharishi Patanjali systematized Yogic practices through his Yoga Sutras.
• His work provided a comprehensive understanding of Yogic philosophy and techniques.
7. Continued Evolution:
• Following Patanjali, numerous sages and Yoga masters contributed to the preservation and evolution
of Yoga.
• Their teachings and literature enriched the field of Yoga over time.
8. Global Influence:
• Eminent Yoga masters disseminated Yogic knowledge worldwide, contributing to its global
popularity.
• Today, Yoga is embraced globally for its health benefits and spiritual growth.

History and Development of Yoga:

1. Ancient Beginnings:
• Yoga is mentioned in ancient texts like the Rig Veda and traces back over 5000 years.
• Evidence of Yoga practice is found in the ancient Indus-Saraswati civilization around 3000 B.C.
2. Purpose and Evolution:
• Initially created for meditation by Rishi Munis, Yoga has evolved over time.
• It includes paths like Karma Yoga, Jnana Yoga, Bhakti Yoga, and Raja Yoga.
3. Contribution of Patanjali:
• Maharishi Patanjali organized Yoga methods during the Vedic period.
• His book, the Patanjali Yog Sutras, marked a significant milestone in Yoga's development.
4. Periods of Evolution:
• Pre-Patanjali Period (Before 500 BC): Early development of Yoga by various sages.
• Patanjali Period (500 BC to 800 AD): Systematization of Yoga practices by Maharishi Patanjali.
• Post-Patanjali Period (800 AD onwards): Further refinement and expansion of Yoga practices.

Pre-Patanjali Period (Before 500 BC):

1. Veda Era:
• Known for the composition of the Vedas and Upanishads, written before 500 BC.
2. Vedas:
• Comprise songs, philosophy, and life advice written in Sanskrit, considered the mother language of
all languages.
• Divided into four sections:
Rigveda
Samaveda
Yajurveda
Atharvaveda.
3. Upanishads:
• Derived from the Sanskrit term "sitting down at the feet," indicating the act of receiving education.
• They encapsulate the essence of the Vedas, with around 200 Upanishads available for study.

Patanjali Period (500 BC to 800 AD):

1. Compilation of Yog Sutras:
• Maharishi Patanjali compiled all of Yoga's teachings into a book called Yog Sutras during this period.
• The text consists of 196 sutras or aphorisms, divided into four sections.
2. Structure of Yog Sutras:
• The book is structured into four sections: Samadhi Pada, Sadhana Pada, Vibhuti Pada, and Kaivalya
Pada.
• Each section focuses on different aspects of Yoga practice and philosophy.
3. Sections of Yog Sutras:
• Samadhi Pada: Patanjali explains the concept of Samadhi, a state of deep meditation.
• Sadhana Pada: This section elaborates on various meditation techniques.
• Vibhuti Pada: Patanjali discusses the attainments or powers (vibhutis) that arise from Yoga practice.
• Kaivalya Pada: Explains the connection of Yoga with the body, mind, and soul, and provides
exercises to unite them.

Post-Patanjali Period (800 AD onwards):

1. Development of Various Yoga Styles:
• Following the Patanjali Period, Yogis and Saints continued to develop Yoga, creating new styles with
unique approaches.
• While different styles emerged, the core essence of Yoga remained consistent across all traditions.
2. Introduction of Modern Yoga:
• Modern Yoga, also known as Hatha Yoga, gained prominence during this period.
• It incorporates elements from all four traditional Yoga paths and places a strong emphasis on physical
postures.
3. Spread to the West:
• Yoga gurus began traveling to the West in the late 1800s and early 1900s, attracting attention and
disciples.
• Swami Vivekananda's talks on Yoga at the 1893 Parliament of Religions in Chicago garnered
significant interest.
• In India, Hatha Yoga gained momentum in the 1920s and 1930s, with pioneers like T.
Krishnamacharya and Swami Sivananda establishing schools and institutions.
• B.K.S. Iyengar, T.K.V. Desikachar, and Pattabhi Jois, students of Krishnamacharya, played pivotal
roles in popularizing Hatha Yoga.
4. Global Influence:
• Swami Sivananda, a prolific author, founded numerous ashrams and yoga institutions worldwide,
authoring over 200 books on Yoga.
• Indra Devi's Hollywood yoga center in 1947 marked a significant milestone in introducing Yoga to
the West.
• Since then, numerous Western and Indian teachers have popularized Hatha Yoga, attracting millions
of followers worldwide.
5. Diversification of Hatha Yoga:
• Hatha Yoga today is divided into various schools or styles, each emphasizing different aspects of the
practice to cater to diverse preferences and needs.

Journey of Yoga from India to the World:

1. Holistic Practice Beyond Asanas:
• While many focus solely on Hatha Yoga and physical postures, Yoga encompasses much more.
• Only a few sutras in the Yoga Sutras are dedicated to asanas, with Hatha Yoga serving as a
preparation for higher energy levels.
• Yoga aims to harmonize the body, breath, mind, and inner self, connecting personal geometry with
cosmic geometry for enhanced perception.
2. Beyond Health and Fitness:
• Although Yoga promotes physical and mental well-being, its purpose extends beyond health and
fitness.
• It is viewed as a science of connecting oneself with the universe, achieving inner well-being
irrespective of religious or cultural backgrounds.
3. Traditional Schools of Yoga:
• Various philosophies, traditions, and lineages have given rise to different Schools of Yoga.
• Examples include Jnana-yoga, Bhakti-yoga, Karma-yoga, Dhyana-yoga, Patanjali-yoga, Kundalini-
yoga, Hatha-yoga, Mantra-yoga, Laya-yoga, and Raja-yoga, each with its own principles and
practices leading to the ultimate aims of Yoga.
Contribution of Yoga Gurus in Spreading Yoga:

1. Pioneers in Yoga Propagation:

• Yoga's global spread owes much to renowned personalities like Swami Shivananda, T.
Krishnamacharya, and Swami Kuvalayananda.
• These gurus, along with others like Shri Yogendra, Swami Rama, Sri Aurobindo, and Maharishi
Mahesh Yogi, played significant roles in popularizing Yoga worldwide.

2. Founders of Yoga Styles:

• B.K.S. Iyengar, the founder of "Iyengar Yoga," was a prominent figure in shaping modern Yoga
practices.
• Other influential figures include Pattabhi Jois, known for Ashtanga Yoga, and Swami Satyananda
Sarasvati.

3. Modern Contributors:
• Contemporary personalities like Sri Sri Ravishankar and Swami Ramdev have made substantial
contributions to making Yoga accessible to the masses.

Rules and regulations to be followed by yoga practitioners

Rules and Regulations for Yoga Practitioners:

1. Age: Yoga is for everyone, regardless of age. It's suitable for people of all ages, and certain types of yoga
are tailored to different age groups.
2. Ideal Practice Space: Choose a quiet, well-ventilated area for yoga practice. Outdoors amidst nature is
also ideal. Avoid practicing in cold, windy, or smoky environments. Ensure enough space around your mat
to avoid accidents during poses like Sirshasana.
3. Appropriate Attire: Wear loose, comfortable clothing during yoga sessions. Ensure that your attire
covers your body adequately according to your cultural norms. Remove glasses, watches, and jewelry to
prevent discomfort or injury during practice.
4. Yoga Mat: Use natural material yoga mats or folded blankets for practice. Avoid spongy or air-filled
mattresses as they don't provide proper spine support.
5. Diet: There are no strict dietary rules for yoga, but it's recommended to eat nutritious, natural foods.
While advanced practitioners may choose a vegetarian lifestyle, it's not mandatory for all. Maintain a
balanced diet with half stomach filled with food, one-quarter with water, and the remaining quarter empty.
6. Empty Stomach: Practice yoga on an empty stomach, preferably in the morning. If not possible, wait 3-4
hours after your last meal before practicing. Establish a routine of waking up at the same time each morning
and emptying your bowels before yoga.
7. Breathing Technique: Breathe through your nose, not your mouth, during yoga for maximum benefits.
8. Body Condition: Practice yoga when your body is free from illness or fever. If you have any medical
conditions, consult your doctor before starting yoga. Keep your body relaxed and calm during practice.
9. Asanas During Menstruation: Avoid inverted poses like Shirshasana or Sarvangasana during
menstruation, especially for female practitioners.
10. Managing Pain: It's normal to experience some discomfort, especially if your body is stiff. However, if
the pain is unbearable, stop immediately and inform your instructor.

Unity in Diversity
Unity in diversity is a concept of 'unity without uniformity and diversity without fragmentation that shifts
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 that
difference enriches human interactions: -
• Practice calmly and without rushing.
• Aim for daily practice at a consistent time.
• Focus solely on yoga during practice.
• Pass urine soon after yoga to expel internal toxins.
• Attend to nature's call immediately during practice.
• Wipe sweat gently or let it dry naturally.
• Follow asanas with pranayama and meditation.
• Rest on your back for a few minutes after postures.
• Avoid sudden movements; keep movements slow and deliberate.

Do's of Yoga:

• Maintain a consistent sleep schedule, waking up early for yoga practice.

• Practice yoga on a leveled floor with doors and windows open for air and light.
• Benefit from practicing yoga in the gentle morning sunlight.
• Use a carpet, blanket, or clean cloth on the floor for yoga, avoiding direct contact with the ground or
cement.

Don’ts of Yoga:

• Women should refrain from practicing yoga during menstruation or pregnancy.

• Avoid practicing yoga with a full stomach; wait 1 to 3 hours after eating.
• Wait 30 minutes after yoga before showering or drinking water.
• Refrain from yoga during illness, after operations, or when bandaged for injuries, until consulting a
professional.
• Avoid strenuous exercises immediately after yoga.
• Do not practice yoga in unclean or smoky environments, or areas with foul smells.
• Avoid practicing yoga during stormy winds.
Major Benefits of Yoga:

• Enhanced immunity, reducing susceptibility to diseases.

• Improved heart health, lowering the risk of heart problems.
• Increased body flexibility, reducing the risk of injury.
• Better body posture, promoting spinal health.
• Positive effects on mental health, reducing the risk of hypertension and depression.
• Facilitates weight management, helping achieve ideal body weight.
• Enhanced muscle strength and vitality, promoting overall physical well-being.

Introduction to Major schools of Yoga (Janan - Yoga, Bhakti-Yoga, Karma,

Patanjali, Hatha)

Introduction to Major Schools of Yoga:

Yoga’s origins trace back to ancient civilizations, with stone seals dating back to 3000 BC depicting early
yoga poses. Despite its ancient roots, yoga has evolved into a diverse discipline with many schools,
traditions, and techniques.
Major Schools of Yoga:

1. Janana Yoga: Focuses on knowledge and wisdom.

2. Bhakti Yoga: Centers around devotion and love.
3. Karma Yoga: Emphasizes action and selfless service.
4. Patanjali Yoga: Based on the teachings of Sage Patanjali.
5. Hatha Yoga: Revolves around physical postures and breath control.
6. Raj Yoga: Aims for mental discipline and meditation.

Raj Yoga:
▪ Meaning: Yoga practiced to gain mastery over the mind through willpower.
▪ Founder: Sage Patanjali.
▪ Branches:
Bahiranga Yoga: External path controlled by Yama, niyama, asana, and pranayama.
Antaranga Yoga: Internal path controlled by dharana, dhyana, and samadhi.
▪ Benefits: Internal awakening of the mind and soul.
 Bhakti Yoga:

• Main Follower: Ramanuja.

• Objective: Evolving emotional maturity, fostering love for society, and promoting universal
brotherhood.
• Transformation: Transforms conditional and desirous love into true unconditional love.
• Key Elements:
Kama (Desire): Combined with Tyaga (sacrifice) forms Prema (love).
Prema: Along with Saranagati (surrender) results in bhakti (devotion).
• Path Characteristics:
Leads to satisfaction and calmness of mind.
Considered the easiest path among the four.
Similar to interpersonal relations between humans but focused on the relation between soul and super
soul.
• Forms of Bhakti (as per Bhagavad Purana):
a. Sravan (listening)
b. Kirtana (praising)
c. Smarana (remembering)
d. Pada-sevasna (rendering service)
e. Archana (worshipping)
f. Vandana (paying homage)
g. Dasya (servitude)
h. Sakhya (friendship)
i. Atma-nivedana (complete surrender of self)

Jnana Yoga:

• Main Follower: Shankara.

• Objective: Development of a logical mind with intuitive knowledge and profound awareness.
• Three Phases:
Sravana: Initial exposure to knowledge in any form (reading, listening, watching).
Manana: Revisiting the knowledge for deeper understanding.
Nididhyasana: Phase of experimentation.
• Ultimate Aim: Understanding the reality of atma (soul) and distinguishing it from the body.
• Achievements:
Attainment of freedom from worldly desires.
Realization of contentment.
• Path Characteristics:
Leads to self-realization and union of the individual with the universal self.
Despite differences, all paths lead to the same goal of self-realization.
 Karma Yoga:

• Main Source: Bhagavad Gita, later elaborated by Swami Vivekananda.

• Objective: Perform actions with detachment, focusing on the process rather than the outcomes.
• Categorization of Actions:
Tamasik: Binding, deteriorating, violent; results from a state of delusion and confusion.
Rajasik: Performed with cravings, egoism, and excessive effort.
Sattvik: Free from attachment, done without love or hatred.
• Essence:
Convert kamya karma (actions with desires) into yogic karma by inculcating detachment.
Commit one's energy to continuous work, focusing on the action itself rather than the results.

Patanjali Yoga:

• Contributions: Sage Patanjali is credited with formalizing and unifying yoga philosophy through his
work, the Yoga Sutras.
• Yoga Sutras: Contains 195 aphorisms providing a concise and organized presentation of yoga
philosophy and teachings.
• Structure: The text is divided into four chapters (pada):
a. Samadhi Pada: Introduces yoga and defines its aim, detailing various methods to reach the goals of
yoga.
b. Sadhana Pada: Covers the practical ways to accomplish yoga's goals, describing the eight limbs of
yoga known as Ashtanga Yoga.
c. Vibhuti Pada: Explores extraordinary abilities that skilled yogis might achieve.
d. Kaivalya Pada: Discusses the nature of the mind, mental perceptions, desire, bondage, freedom, and
what comes after.
• Raja Yoga: Often referred to as "Royal Yoga," Patanjali's Yoga Sutras form the basis of Raja Yoga.
• Definition of Yoga: Patanjali defines yoga as the inhibition or restraint of modifications of the mind
(Yoga Chitta Vritti Nirodhah).
• Ashtanga Yoga (Eight Limbs of Yoga):

1.Yama: Universal morality.

2. Niyama: Personal observances.
3. Asanas: Body postures.
4. Pranayama: Breathing exercises and control of prana.
5. Pratyahara: Control of the senses.
6. Dharana: Concentration and cultivating inner perceptual awareness.
7. Dhyana: Devotion, Meditation on the Divine.
8. Samadhi: Union with the Divine.
• Yamas (Universal Morality):
i. Ahimsa (Compassion for all living things): Avoidance of violence and harm to others.
ii. Satya (Commitment to Truthfulness): Speaking the truth without causing harm.
iii. Asteya (Non-stealing): Not taking what is not freely given.
iv. Brahmacharya (Sense control): Moderation and appropriate use of sexual energy.
v. Aparigraha (Neutralizing the desire to acquire and hoard wealth): Non-greediness and
simplicity.
• Niyama (Personal Observances):
i. Saucha (Purity): Maintaining cleanliness physically and mentally.
ii. Santosa (Contentment): Finding satisfaction with what one has.
iii. Tapas (Disciplined use of energy): Self-discipline and commitment to personal growth.
iv. Svadhyaya (Self-study): Self-reflection and continuous learning.
v. Isvarapranidhana (Celebration of the Spiritual): Surrendering to a higher power and accepting
divine will.

Hatha Yoga:
• Etymology: "Ha" represents Ida Nadi (left nostril) and "tha" signifies Pingala Nadi (right nostril).
• Nadi: Psychic passages of vitality, analogous to the nervous system in the physical body.
• Meaning of Hatha: Balancing the Ida and Pingala Nadis or adjusting mental and vital energies.
• Nervous System Comparison: Ida Nadi is akin to the parasympathetic nervous system, while Pingala
Nadi is likened to the sympathetic nervous system.
• Purpose: Purification of the Ida and Pingala Nadis to balance the entire sensory system.
• Kundalini: The ultimate aim of Hatha Yoga is to clear the channels and open the block at the base of the
spine, allowing Kundalini energy to rise through the central channel (Sushumana Nadi) and join the
Crown Chakra.
• Outcome: Traditionally, the release of Kundalini leads to insight and union, representing the pinnacle of
spiritual awakening and enlightenment.

Introduction to yogic practices (Sukshama Vyayama, Surya Namaskar and

Asanas)
Unit Objectives
At the end of this unit, you will be able to:
• Describe the clothing to wear during Yoga
• Demonstrate how to get ready for Yoga
• Demonstrate the key 'Sukshyam Vyayam'
• Demonstrate the key Surya Namaskar
• Brief Introduction of Asanas

Clothing to Wear During Yoga

• Wear comfortable clothing, preferably made of cotton.
• Clothes should be loose to allow for stretching and yoga poses.
• Avoid clothing that reveals private body parts during yoga, especially during upside-down poses like
Shirshasana.
• Dress appropriately for practicing yoga in a group setting at a yoga center.
 Sukshayam Vyayam
• Aimed at increasing microcirculation.
• Expected to enhance circulation to the nervous system, especially the brain region.
• Aids in overcoming issues in various parts of the body.
• Preparatory exercises are essential before starting yoga class for optimal results.
Breathing Practices
Following are the breathing practices
• Hand in and out
• Hand Stretch Breathing
• Ankle Stretch Breathing
• Rabbit Stretch Breathing
• Tiger Breathing
• Dog Breathing
Hand In and Out (Bhuja Shakti Lukasaka)

• Stand straight.
• Stretch arms in front at shoulder level, palms together.
• Inhale, spread arms sideways.
• Exhale, bring arms forward with palms touching.
• Repeat five times, syncing breathing with arm movements.
• Relax with hands by sides of thighs.
Tip: Feel changes in breath and body, especially arms, shoulders, and neck.
Hand Stretch Breathing (Bhuja Khinchaav Vikasaka)
Starting Position:
• Stand erect with feet together (heels together, toes 4 to 6 inches apart), hands relaxed by the side of the
body.
• Gently bring hands in front of chest. Interlock fingers and place palms on chest. Relax shoulders. Close
eyes.
Stage-1 (At 90º):
• Step 1: Starting Position
• Step 2: While inhaling, stretch arms in front of body, interlocked fingers, palms facing outwards.
Ensure arms are at shoulder level. Fully stretch arms, but do not strain.
• Step 3: While exhaling, reverse the process and bring palms back to chest.
• Relax: Relax shoulders again.
Instructions:
• This is one round. Repeat five times.
Stage-2 (At 135º):
• Repeat movements, arms at 135° angle.
• Repeat five times.
Stage-3 (At 180º):
• Repeat movements, arms vertically above head.
• Repeat five times.
• Palms may gently touch nose or lip.
Tip:

• Relax shoulders.
• Focus on breathing.
• Longer exhalations.
• Can practice sitting on chair.
• Sync breathing with hand movements.
Ankle Stretch Breathing (Pada Mula Sakti)

• Stand tall in Tadasana.

• Inhale, raise hands, stretch ankles.
• Exhale, lower hands and heels.
• Repeat five times, syncing breath with movements.
• Feel stretch from ankles to fingers.
• Relax, stand with hands by thighs, observe breath.
Rabbit Breathing (Sasangasana Breathing)

• Sit back on heels, palms on thighs.

• Bend forward, rest forearms on floor.
• Pant rapidly like a rabbit, using chest muscles.
• Feel chest expanding and contracting.
• Continue for 20-40 breaths.
• To finish, relax in Shashankasana, forehead on ground.
• Breathe normally, feel chest and thorax relax.
• Remember to breathe through mouth, keep abdomen pressed on thighs, and avoid dropping head onto
floor.
Tiger Breathing (Vijaghrasana Breathing)

• Sit in Vajrasana, palms on floor.

• Inhale, lift head, arch spine down.
• Exhale, bring head down, arch back upwards.
• Hold, feel chest expand, belly stretch.
• Finish in Shashankasana, knees together, sit on heels.
• Stretch arms on ground, try to place forehead down.
• Breathe shallowly due to abdominal compression.
• Ensure comfort, sync breathing, avoid bending elbows, keep thighs still
Dog Breathing (Adho Mukha Svanasana Breathing)

• Sit on heels, palms on thighs, then on ground.

• Keep spine arched, mouth wide, tongue out.
• Breathe rapidly, force abdomen, relax face and neck.
• Relax in Shashankasana, observe sensations.
• Practice gradually, feel smooth airflow, breathe uniformly.
Sthula Vyayama
Sthula Vyayama focuses on intense exercises for muscular development, emphasizing strength and
endurance, unlike Sukshama Vyayama, which works on internal systems.

Types of Sthula Vyayam:

• Toe Bending
• Ankle Rotation
• Knee Rotation
• Half Butterfly
• Waist Rotation
• Shoulder Rotation
• Neck Rotation
• Ankle Bending
• Knee Bending
• Knee Cap Tightening
• Full Butterfly
• Wrist Rotation
• Neck Bending
• Elbow Stretching
• Toe Bending
• Stand with legs apart.
• Inhale, move toes backward.
• Exhale, move toes forward.
• Keep ankles still.
• Repeat 10 times with eyes closed.
• Ankle Bending
• Stand with legs apart.
• Inhale, move feet.
• Exhale, continue moving.
• Stretch toes outward.
• Close eyes.
• Repeat 10 times.
• Ankle Rotation
• Stand with legs slightly apart.
• Rotate feet clockwise and anti-clockwise.
• Repeat 10 times.
• Maintain straight posture.
• Keep eyes open.
• Knee Bending
• Sit in the Primary Position.
• Interlock fingers below thighs, lift thighs to chest level, keep heels near thighs, arms straight.
• Inhale deeply, straighten legs without letting heels or toes touch the floor.
• Exhale, return thighs to chest level.
• Practice ten times with both legs alternately.
• Remain attentive to breathing pattern and thigh movement.
• Apply more thigh pressure on abdomen when exhaling.
• Return both legs to basic position after exercise.
• Knee Rotation
• Sit in base position, bend right leg.
• Interlock fingers under right thigh.
• Raise right foot, rotate knee in large circles.
• Straighten leg at top.
• Rotate 10 times clockwise, then 10 times anti-clockwise.
• Knee Cap Tightening
• Slowly pull the kneecaps upwards.
• Release them.
• Half Butterfly Pose (Ardha Titali Asana)
• Remain in primary position.
• Bend right knee, place right leg on left thigh.
• Right heel touches waist.
• Right palm on thigh, grasp right toe with left hand.
• Keep spine and neck straight.
• Hold left leg straight with heel on floor.
• Inhale, press knee downward.
• Exhale, raise knee to chest.
• Repeat 20 times with alternate legs.
• Full Butterfly Pose (Titali Asana)
• Remain in primary pose.
• Bend both knees, bring soles of feet together to crotch area, grasp feet with hands.
• Place elbows on thighs, then remove hands.
• Attempt 20-30 times.
• Return to primary position after practice.
• Close eyes, focus on hip joints and waist.
• Waist Rotation (Kati Chakrasana)
• Keep legs one meter apart.
• Place palms on waist.
• Rotate waist in circle.
• Repeat 10-30 times.
• Wrist Rotation
• Sit in Sukhasana with straight spine and neck.
• Stretch both hands forward to shoulder level, keeping elbows straight.
• Clench right fist, grasp wrist with left hand.
• Repeat 10 times with alternate hands.
• Later, rotate both hands simultaneously in circular motion without grip.
• Keep elbows from bending.
• Shoulder Rotation (Skanda Chakrasana)
• Place fingers of left hand on left shoulder, right hand on right shoulder.
• Fully rotate both elbows in large circle.
• Touch elbows in front of chest while moving forward, touch ears while moving up.
• Stretch arms back while moving backward, touch sides of trunk while coming down.
• Practice 10 times clockwise and 10 times anticlockwise.
• Neck Bending (Sakti Vikasaka - 1)
• Sit cross-legged with hands on knees in Gyan or chin mudra. Close eyes.
• Slowly move head forward, try to touch chin to chest.
• Move head back comfortably, feel stretch in neck muscles.
• Repeat 10 times.
• Neck Rotation (Griva - Sakti Vikasaka - 2)
•
Sit cross-legged, hands on knees in Gyan or chin mudra.
•
Gently turn head right, chin to shoulder. Feel tension release.
•
Slowly turn head left. Repeat 10 times each side.
• Elbow Stretching (Kohanee Chalan):
• Sit cross-legged.
• Stretch arms in front at shoulder level, palms up.
• Bend arms, touch fingers to shoulders. Straighten arms again.

Surya Namaskar
1. Pranamasana (Prayer Pose)
• Procedure: Stand at the front of the mat, feet together, palms in prayer position at the heart center.
2. Hasta Uttanasana (Raised Arms Pose)
• Procedure: Inhale, lift arms upward, arching back slightly, keep palms together.
3. Hasta Padasana (Hand to Foot Pose)
• Procedure: Exhale, bend forward, keeping spine straight, fingertips in line with toes or on the floor.
4. Ashwa Sanchalanasana (Equestrian Pose)
• Procedure: Inhale, step right foot back, knee on the floor, left knee bent, gaze forward.
5. Parvatasana (Mountain Pose)
• Procedure: Exhale, lift hips and tailbone upward, heels on the floor, forming an inverted V shape with
the body.
6. Ashtanga Namaskara (Salute with Eight Parts)
• Procedure: Exhale, knees, chest, and chin to the floor, hips slightly raised, elbows close to the body.
7. Bhujangasana (Cobra Pose)
• Procedure: Inhale, slide forward, lift chest and head off the floor, shoulders back, elbows slightly
bent.
8. Parvatasana (Mountain Pose)
• Procedure: Exhale, lift hips and tailbone upward, heels on the floor, forming an inverted V shape with
the body.
9. Ashwa Sanchalanasana (Equestrian Pose)
• Repeat, stepping left foot back.
10. Hasta Padasana (Hand to Foot Pose)
• Repeat, bringing right foot forward.
11. Hasta Uttanasana (Raised Arms Pose)
• Inhale, lift arms upward, arching back slightly, keep palms together.
12. Pranamasana (Prayer Pose)
• Exhale, return to standing position with palms in prayer position at the heart center.
 Asanas
Asanas are physical postures practiced in yoga, each with specific benefits for the body and mind. They are
classified into different types, each serving a particular purpose and targeting various areas of the body.
Benefits of Asanas
a. Physical Benefits: Asanas improve flexibility, strength, and balance. They also enhance circulation,
digestion, and immunity, while reducing stress and tension in the body.
b. Mental Benefits: Asanas promote mental clarity, focus, and relaxation. They alleviate anxiety,
depression, and insomnia, and foster a sense of inner peace and well-being.
c. Spiritual Benefits: Asanas cultivate mindfulness, self-awareness, and connection to the present
moment. They facilitate spiritual growth and self-discovery, leading to a deeper understanding of oneself
and the universe.
Types of Asanas:
1. Sitting Asanas: Sitting asanas are performed while seated on the ground, promoting flexibility in the hips
and spine and calming the mind.
Examples:
• Sukhasana (Easy Pose)
• Padmasana (Lotus Pose)
• Ardha Matsyendrasana (Half Lord of the Fishes Pose)
2. Standing Asanas: Standing asanas are practiced while standing upright, strengthening the legs,
improving balance, and promoting grounding.
Examples:
• Tadasana (Mountain Pose)
• Virabhadrasana (Warrior Pose)
• Utthita Trikonasana (Extended Triangle Pose)
3. Meditative Asanas: Meditative asanas are postures conducive to meditation, promoting inner peace and
mental clarity.
Examples:
• Siddhasana (Adept's Pose)
• Padmasana (Lotus Pose)
• Swastikasana (Auspicious Pose)
4. Supine Line Asanas: Supine line asanas are practiced while lying on the back, stretching the spine and
opening the chest, promoting relaxation.
Examples:
• Supta Baddha Konasana (Reclining Bound Angle Pose)
• Setu Bandhasana (Bridge Pose)
• Savasana (Corpse Pose)
5. Prone Line Asanas: Prone line asanas are performed while lying on the stomach, strengthening the back
muscles and improving posture.
Examples:
• Bhujangasana (Cobra Pose)
• Salabhasana (Locust Pose)
• Dhanurasana (Bow Pose)
6. Balancing Asanas: Balancing asanas improve focus, concentration, and core strength, challenging both
physical and mental stability.
Examples:
• Vrksasana (Tree Pose)
• Bakasana (Crow Pose)
• Ardha Chandrasana (Half Moon Pose)
7. Relaxative Asanas: Relaxative asanas are postures designed to promote relaxation and release tension,
facilitating rest and rejuvenation.
Examples:
• Balasana (Child's Pose)
• Supta Virasana (Reclining Hero Pose)
• Uttana Shishosana (Extended Puppy Pose)