Yoga: A Healthy Way of Living

In partial fulfillment of the requirement for the Practical Project Report

SEC: Yoga in PracticePaper Code: 2136000001

Submitted to

(2023-24)
Department of Geography
Swami Shraddhanand
College

University of Delhi

Name : DEEPAK

University Roll No: 23081504029

College Roll No: 3430

 DECLARATION

I, DEEPAK hereby declare that this project entitled, “Yoga: A Healthy Way of
Living” is a result of my own original work as a part of the requirements of the paper
‘Yoga in Practice’ in B.COM (HONS) of the University of Delhi, and has not been
submitted to any other institution for the award of any degree or diploma.

I have followed all ethical principles while conducting the research and have taken
all necessary precautions to ensure the accuracy and reliability of the data collected.
All sources of information used in the preparation of this project have been properly
acknowledged and referenced.

I also declare that this project is solely for academic purposes and does not infringe
upon any copyright or any other third-party rights.

DEEPAK
BCOM HON
1ST YEAR 2ND SEM
 CERTIFICATE
This certificate is awarded to DEEPAK in recognition of his/her successful
completion of the project entitled “YOGA A HEALTHY WAY OF LIVING”
submitted to the Department of Geography, SWAMI SHRADHANAND
COLLEGE in fulfillment of the requirement for the YOGA IN PRACTICE based
project report.
The project was undertaken as part of B.COM (hons) and required hard work,
dedication, and commitment. The project demonstrated Deepak Stability to apply
skills acquired in a practical and meaningful way, and the final result is of high quality.
This certificate serves as official recognition of Deepak
achievements in this project, and is a testament to their dedication, perseverance,
and commitment.

(Student’s Name)
College Roll no: 3430

University roll no : 23081504029

Department of GEOGRAPHY

Swami Shraddhanand College,

University of Delhi, Delhi – 110036

Date: 25-04-2024

Dr. Sant Prasad Dr. Nirbhav

Dr. Sunil Jaiswal Dr. Archana Chauhan

 ACKNOWLEDGEMENT
I would like to express my sincere gratitude to all those who have contributed in the
successful completion of this file without whom this survey would not have been
possible.
I would like to extend my heartfelt thanks to our college authorities, my respected
professors, teachers and our respected Principal sir for providing us with the
necessary resources and facilities to carry out this survey.
I would like to express my gratitude to our department for their constant
encouragement and support in this project work. I would also like to thank every team
member for their tireless efforts in collecting the data and completing this survey
successfully.
I am deeply indebted to the local people who shared their valuable time and
information with us. Also, a heartfelt thankyou to the Tourism Department for
arranging a comfortable stay and to the hostel staff for such warm welcome and
delicious food which boosted us to complete this survey.
Finally, I would like to express my gratitude to all those who directly or indirectly
contributed to this project work.
Thank you.

DEEPAK
 TABLE OF CONTENTS

Sl no. TOPIC

1 Chapter 1: Introduction (Definition, History, and Importance of

Yoga)

2 Chapter 2: Types of Yoga

3 Chapter 3: Asana and Its Advantages

4 Chapter 4: Yoga for Concentration and related Asanas

5 Chapter 5: SURYA NAMASKAR

 Chapter-1
Introduction

is a healthy way of life, originated in India. Now, it

is believed to be a form of science accepted all over the
world. The western culture is also accepting it as a healthy
form of scientific exercise. Although the origin of yoga is
obscure, it has a long tradition. Yoga for a common person
contains the practices of yama, niyama, asana, pranayama,
pratyahara, kriya and meditation, which are helpful to
keep oneself physically fit, mentally alert and emotionally
balanced. This ultimately prepares ground for the spiritual
development of an individual.
The main emphasis of the present yoga curriculum for
school-going children is to develop their physical fitness,
mental development and emotional stability.

What is Yoga?
The word ‘Yoga’ is derived from Sanskrit root yuj which mean
‘join’ or ‘unite’. This may be taken as the union of
body, mind and soul, and is used in the literature both
as an end as well as means. As an end, yoga signifies
‘integration of personality’ at the highest level. As means,
yoga includes various practices and techniques which are
employed to achieve the development of such integration.
 IMPORTANCE OF YOGA
Good health is the right of every human being. But this right
depends on individual, social and environmental factors. Along
with environmental or social factors to a large extent, we can
develop a better immune system and a better perception of oneself
so that other conditions do not affect us adversely and we can
achieve good health.
Health is a positive concept. Positive health does not mean merely
freedom from disease, but it also include a jubilant and energetic
feeling of well-being with an amount of general resistance and
capacity to easily cultivate immunity against specific offending
agents.

Yoga is one of the most powerful drugless system of treatment. It is

having its own concept of wellness which has been scientifically
understood and presented by many. Yoga can be adopted as
lifestyle for promoting our physical and mental health. Yoga, if
introduced at the school level, would help to inculcate healthy
habits and lifestyle to achieve good health.

YOGA – ITS HISTORY

Yoga has its origin thousands of years ago in India. It has

originated from a universal desire to attaining happiness and
getting rid of sufferings. According to yogic lore, Shiva
is considered the founder of yoga. A number of seals and fossil
remains of Indus Valley Civilisation, dating back to 2700 BC
indicates that yoga was prevalent in ancient India. However,
systematic reference of yoga is found in Patanjali's Yogadarshana.
Maharishi Patanjali systematised the yogic practices. After
Patanjali, many sages/yogis contributed to its development and as
a result yoga has now spread all over the world. In this sequence,
on 11 December 2014, the United Nations General Assembly (UNGA)
with 193 members approved the proposal to celebrate ‘June 21’ as
the ‘International Yoga Day’.
OBJECTIVES OF YOGIC PRACTICES
• To develop a understanding of yogic practices and apply this
understanding accordingly in one’s life and living.
• To develop healthy habits and lifestyle in children.
• To develop humane values in children.
• To develop physical, emotional and mental health through yogic
activities.

General Guidelines for Yogic Practices

Yoga may be introduced from the primary level onwards in

informal ways, but formal introduction of yogic exercises should
begin only from Class VI. The yoga curriculum must address itself
to the children and there should be some hints to them to take up a
study of this subject on their own in addition to what is being
taught in the class. Yogic activities can be done by all children
including children with special needs. However, children with
special needs should perform these activities in consultation with
yoga experts/yoga teacher as per their capacity.

• It is essential that body should be prepared by activities such as

ankle bending, knee bending, finger movements, hand clenching,
wrist bending, wrist rotation, elbow bending, shoulder rotation and
eye movement. After this, Surya Namaskara can be practised.
• Regularity of practice is essential both in the physical and mental
aspects of yoga.
• Patience is an important requirement for yoga. Do not despair if
you do not succeed today in doing a certain asana or in following a
right principle of conduct. Perseverence in your efforts is needed.
Success will come with time.
• Do not compete but cooperate. A spirit of competition is a definite
hindrance on the path of yoga. Competitions feed our ego while
yoga helps us to rise above our ego.
• Yogic practices should be learnt under the guidance of
experienced teacher.
Yama and Niyama

These are initial sets of principles that are concerned with our
conduct in personal and social life. These are related to ethics and
values.
 Types Of Yoga:
Hatha Yoga

The Sanskrit word Hatha means “force.” Therefore, hatha yoga

restores the balance of the body. This type of yoga works on the
harmony between the chakras and energy points. The chakras are
vortexes of energy or the points in our body where the energy lies
concentrated. They are present in seven different locations in the
body and connect to specific organs and glands.

Hatha yoga comprises many physical postures and positions that

balance the body and mind. Different types of yoga by various
schools and teachers have certain fundamental commonalities.

Research shows that Hatha yoga helps us destress, stay physically

fit and agile, and make us look younger. In addition, Hatha yoga
purifies and heals our system. Also, sustained practice leads to
weight loss and toned muscles.
Ashtanga Yoga

Ashtanga yoga is a direct offshoot of sage Patanjali’s Yoga

Sutras. Famous as the yoga form for weight loss, the ashtanga
word is a derivative of the word eight in Sanskrit.

Ashtanga yoga has eight pillars: Principles, personal

discipline, asana and postures, pranayama, withdrawal,
concentration, meditation and salvation.

Vinyasa Yoga
This form of yoga is also called “flow” yoga. The word
“Vinyasa” has two parts, with Vi meaning variation and Nyasa
meaning within prescribed limits.

Vinyasa yoga incorporates movement and breathing

techniques. It creates a flow of postures with controlled
breathing replicating the flow of life. For example, Vinyasa
yogis initiate the flow with a child’s pose and terminate the flow
with the death pose (the savasana). The transitions into each
posture reflect the movement through life. Meditation is a part
of advanced vinyasa yoga practices, making the form more
mindful.

Kundalini Yoga
 Also known as the “yoga of awareness,” kundalini yoga
includes repetitive poses. Kundalini yoga awakens the latent
kundalini Shakti. This spiritual energy resides at the base of the
spine. Yogis believe that Kundalini Shakti is like a coiled snake,
unaroused at the base of the spine. Therefore, the active
energy moves up the spine and contributes to your spiritual
well-being. Kundalini yoga is also suitable for stress, anxiety,
depression and better cognitive function.

Movements begin with a chant, followed by pranayama, the act

of controlled and precise breathing. Then comes kriya, a set of
postures or mudras (specific hand positioning). Then one
performs pranayama, chanting, and meditation.

Iyengar Yoga

Iyengar Yoga
This type of yoga is quite similar to vinyasa yoga. It gets its
name from B.K.S. Iyengar, one of the foremost yoga teachers in
the world. Iyengar yoga is different from other types of yoga. It
focuses primarily on posture, body alignment and opening of
the body. It also uses props such as yoga blocks and belts to
perfect poses
.

Benefits

 Increase Flexibility
 Toned muscles
 A calmer mind
 Pain relief
 Improved posture and alignment
 Protection from disease
 Improved breathing
 Strengthen the muscles

A study shows that Iyengar yoga has effectively cured

musculoskeletal disorders. In this condition, one faces severe back
and neck pain. In addition, it has shown visible results in treating
disabilities of the spine.
Aerial Yoga
It is suitable not only for advanced people but also for
beginners. It helps to build toned and lean muscles. As
opposed to traditional yoga, aerial yoga also incorporates other
exercises-all while defying gravity. It has the goodness of yoga
and cardio exercises like swimming or running.

In this particular yoga, a rope suspends our body in the air, and
poses are introduced hereafter.

Benefits

 It improves flexibility
 Cures breathing difficulties
 Provides relief from stress
 Increases core strength
 Improves posture Burns body fat

 Four Main Paths of Yoga

Karma Yoga
Karma yoga is one’s path of devotion to selfless work. In other
words, it is a yoga of action. It signifies that one has to devote
time, energy, and effort to any task.

There should not be any expectation of a reward or approval. It

is considered a humbling practice as one works not for the ego
but the greater good.

Jnana Yoga

Jnana yoga is the yoga of intellectual knowledge and practical

wisdom. This form is all about self-realisation through
meditative awareness. One experiences knowledge and
develops intuitive understanding. One learns to separate the
ego from the true Self.

Jnana yoga comprises three main stages:

 Sravana (hearing or exposing oneself to knowledge),

 Manana (thinking and revisiting the wisdom for enhanced
understanding),
 Nididhyasana (meditation).

Jnana yoga may not be physically challenging, but it is one of

the most challenging forms of yoga to practice, as it requires
an open mind.

Raja Yoga
Raja Yoga means king in Sanskrit. Raja Yoga is also known as
‘classical yoga’, ‘king of yogis’ or ‘yoga of the mind’. It is also
called ashtanga yoga.

The word ashtanga alludes to the number eight, and ashtanga

yoga also comprises of eight steps:

1. Yama (Principles)
2. Niyama (Personal Discipline)
3. Asana (Positions and Postures)
 4. Pranayama (Breathing Practices)
5. Pratyahara (Withdrawal)
6. Dharana (Concentration)
7. Dhyan (Meditation)
8. Samadhi (Salvation)

Asanas can be practised and polished over time to achieve

perfection. For example, some of the common asanas practised
in ashtanga yoga are Padmasana (the lotus pose), Simhasana
(the lion pose), Bhadrasana (the butterfly pose, etc.).
Many breathing exercises or pranayamas, like Kapalbhati,
Anulom Vilom, Surya Bhedi, Chandra Bhedi, etc., make it
suitable to combat day to day stress. Raja yoga is perfect for
you if you want yoga for anxiety, stress relief, or back pain.
Bhakti Yoga

Bhakti comes from bhaj, which means to worship or love God.

Some people consider bhakti-yoga a way to liberate
themselves from the eternal birth and death cycle. Treading
this spiritual path helps unite one’s soul or ‘atman’ with
Brahman or ‘true reality.’

Depending on the type of Bhakti you choose to follow, you

identify as a particular type of devotee or bhakt.

 Artha – distressed one

 Artharthi – one who wants materialistic wealth
 Jijnasu – the curious one
 Jnani – the self-aware one
Asanas
Asana plays an important role in improving overall physical
fitness. Asanas increase flexibility through stretching.
Different asanas increase the flexibility in different parts of
the body. For example, Dhanurasana promotes flexibility of
the spine by stretching muscles in abdominal region.
Asana helps in increasing flexibility in the following ways:

• It helps in stretching our muscles safely.

• It helps in increasing the range of motion in joints.
• It helps in preventing muscle stiffness.
• It fastens recovery in cases of injury.
• It may increase the lubrication of

Hastottanasana

Hastottanasana is made of three words: hasta, uttana and

asana. Hasta means 'arms'; uttana means 'stretch up'
and asana means 'posture'. In this posture, the arms are
stretched upwards, hence, it is called Hastottanasana.
Let us perform Hastottanasana by following the steps
given below:
Starting position: Stand erect on the ground, keep both feet
together.
1. Slowly inhaling, raise both arms over the head.
2. Turn your palms raising them up. Now interlock your
fingers.
3. Exhaling, bend from the waist towards the right side as
much as possible. Maintain this position comfortably
for 5-10 seconds.
Releasing position:
4. Inhaling, come to the centre.
5. Now practise it from the left side as well.
Remember the following points
:
Do’s Don’ts
• Bend from the waist only.
• Stretch the arms up as
much as possible.
• Keep the arms straight.
• Do not bend forward or
backward.

Benefits
• It stretches the muscles of back.
• It reduces pain in neck, shoulders and arms.
• It is beneficial for increasing the height of growing
children.
• It increases the flexibility of spine.

.
Surya Namaskara (Sun Salutation)
Surya means ‘sun’ and namaskara means ‘salutation’ or
bowing down. It consists of 12 postures. The postures
practised during surya namaskara act as a good link
between warm up and asanas.
Regular practice of surya namaskara helps in maintaining
good health. It improves physical strength, endurance and
flexibility thereby improving overall physical

Trikonasana (Triangle Posture)

Trikona a Sanskrit word means

‘triangle’. In this asana, the body
makes the shape of a triangle,
hence, it is called Trikonasana.

Let us perform Trikonasana

by following the steps given
below:

Starting position: Stand erect,

legs together and hands by the
side of the thighs.

1. Move your legs 1-2 feet apart.

2. Stretch the arms
sideways and raise
them to shoulder
level. The arms
should be parallel
to the floor in one
straight line.
3. Bend to the left side
from the waist.
4. Place the left hand
on the left foot.
5. Stretch the right arm up. Here, the two arms will be
at 1800. Maintain this position with normal breathing
comfortably for 5-10 seconds. Optimally, the right arm
can be further bent toward left side, keeping arms at
900 angle.
Releasing position:
6. To come back, lift the left palm. Straighten your trunk
and bring the arms in line with shoulders.
7. Bring down your arms and keep hands by the sides of
thighs.
8. Bring your feet together and relax.
Remember the following points:

Benefits
• It stretches up the muscles of trunk, legs and hips.
• It improves the flexibility of spine.
• It helps in increase the height of growing children.
• It relieves the pain in the neck and back.
Katichakrasana

(Lumber Twist Posture)

Katichakrasana is made of three words: kati, chakra and

asana. Kati means 'waist', chakra means 'wheel' and asana
means 'posture'. In this asana, the
waist and arms move like a wheel.
Hence, it is called katichakrasana.

Let us perform Katichakrasana

by following the steps given below:
Starting position: Stand erect on the
ground with feet 12 inches apart
.
1. Now, raise your arms and bring
them in front of the chest, with
palms facing each other.

2. While inhaling, take the arms

slowly towards right side of
your body. Simultaneously,
twist your body from the waist
to the right side and take your
arms back as far as possible.

3. While swinging towards right side, keep the right arm

straight and left arm bent. Look in the back.

Releasing position:

4. Exhaling, bring the arms to the front.

5. Repeat the practice by swinging towards the left side

as well.

Benefits
• It stretches the waist region and makes lower back
strong.

• It strengthens shoulders, neck, arms, abdomen, back

and thighs.

Padmasana
Padmasana is made of two words: padma and asana.
Padma means 'lotus'. The legs in the sitting position of this
asana give the appearance of a lotus. This is a meditative
asana.

Let us perform Padmasana by following the steps given

below:
Starting position: Sit on the
ground.
1. Slowly fold the right leg
and place right foot on the
left thigh close to the pelvic
bone. The right heel should
be pressing the lower part of
the abdomen.
2. Slowly and carefully fold the
left leg and place it on right
thigh. The heel should press
lower part of abdomen.
3. Form jnana mudra with your
hands. For jnana mudra,
fold index finger and join the tips of your thumb and
index finger. Keep other fingers straight.
4. Keep the hands in jnana mudra on knees. Keep the
body straight and maintain the position.
Releasing position:
5. Remove left leg from the thigh and then remove right
leg and come to the starting position
Remember the following points:
Do’s Don’ts
• Knees should touch the
ground in final position.
• Keep head and spine erect
and shoulders relaxed.
• Keep the arms relaxed in
the final position
• Do not tense the arms.
Benefits

• It is good for concentration and memory.

• It brings calmness and peace.
• It is good for digestion.
• It stretches leg muscles and brings flexibility in legs.

Yogamudrasana

Yogamudrasana is a further extension of Padmasana.

Let us perform Yogamudrasana by following the steps
given below:
Starting Position: Sitting in Padmasana, take both arms
behind the back. Hold the right wrist with palm of the left
hand.
1. Exhaling, bend forward and bring forehead or chin to
the floor. You may stay in the final position inhaling
and exhaling normally. Maintain the position for 5-10
seconds.

Releasing position:

2. Raise your body, release the hands, and inhaling come

to the starting position.
Remember the following points:

Do’s Don’ts
• Keep the back straight while
bending.
• Bend as much as
possible.
• Do not strain the body.
• Avoid jerking the body.
Benefits
• It stretches spine and makes it flexible.
• It improves digestion.
• It helps in improving concentration.
• It tones spinal nerves.

Paschimottanasana
Pashchimottanasana means stretching the posterior region.
In Sanskrit, Pashchima means 'posterior' and uttana means
'stretch-up'. In this posture, posterior muscles of the body
get stretched hence, it is called Pashchimottasana.

Let us perform Paschimottanasana by following the

steps given below:
Starting position: Sit with the legs extended together.

1. Bend the elbows. Make hooks with the index fingers.

2. Bend the body forward and catch hold of the toes with
the hooks of the fingers.

3. Place the head between the arms.

4. Keeping a little bend in the elbows and without bending
the knees, try to touch the forehead with the knees.

Maintain the position for 5-10 seconds.

Releasing position:

5. Raise the head slowly.

6. Release the hold of the toes and keeping the body erect,
bring the hooks of the fingers near the chest.

7. Place the hands on the respective sides of the body.

8. Sit with the legs extended together.

.
Benefits
• It gives a good posterior stretch to the spinal column.

• It helps to increase the flexibility of the spinal and

abdominal muscles.

• It helps to improve the blood circulation in organs

situated in the abdominal region.

• It helps to correct postural deformities.

Dhanurasana (Bow Posture)

In Sanskrit Dhanur means ‘bow’. This is called the bow

posture because in this posture the body resembles a bow
with its string attached to it.
Let us perform
Dhanurasana by
following the steps
given below:
Starting position: Lie
down flat on stomach.
1. Exhaling, slowly
bend the legs
backwards at the
knees.
2. Hold the toes
or ankles firmly
with hands as per
your capacity.
3. Inhaling, raise
thighs, head and chest as high as possible. Stretch and
bring the toes or ankles towards head. Look upward.
Maintain the position comfortably for 5-10 seconds.
Yoga for Physical Fitness 57
Releasing position:
4. Release the hands and
keep the arms beside
the body.
5. Straighten the legs.
Bring the legs, head,
shoulders and torso
slowly on the floor and
relax.
Remember the following points:

Benefits
• Dhanurasana is a good practice for joint of the shoulders,
knees, ankles and entire backbone.

• It is beneficial for management of diabetes mellitus as it

massages the liver and pancreas.
• It helps to reduce excess fat around the belly, waist and
hips.
• It removes stiffness of the ligaments, muscles and nerves
in the back, arms, legs, shoulders, neck and abdomen.

• It stimulates and regulates the functioning of glands.

• It helps in reducing backache pain.

• It is good for the conditions of hunched back and

drooping shoulders.
Makarasana (Crocodile Posture)
Makarasana is a relaxing asana. you have learnt it in Unit 2.
Practise this asana according to the technique.
The posture is called Makarasana as the body resembles
the shape of makara, which means 'crocodile'. Makarasana
is a relaxing asana.

Supta Vajrasana

Supta Vajrasana means 'lying

backward' in Vajrasana. This asana
is the extension of Vajrasana.
Let us perform Supta Vajrasana
by following the steps given
below:
Starting position: Sit in Vajrasana.
1. Slowly bend backwards taking
the support of the elbows.

2. Lie on the back

in Vajrasana.
Keep the hands
on thighs or
take the arms
behind and hold
the elbow/arm
with the hand
of another arm.
Releasing position:

3. Place your hands by the side of your body. Come to the

Vajrasana with the support of elbows and arms.

Do’s Don’t

• Take support of elbows

and arms while bending
backwards and coming back
to the sitting position.

• Keep the knees together and

shoulders on the ground.
• Do not strain the ligaments
and muscles of the thighs
by forcing the knees to
touch the ground.
• Do not come back by
straightening the legs
.
Benefits
• It stretches abdominal muscles.
• It makes the back flexible.
• It reduces backache.
• It is useful for high blood pressure.
• It gives relief in constipation.

Chakrasana

Chakra means 'wheel'. In this

asana, the body assumes the
shape of a wheel, hence, it is called
Chakrasana. This asana improves
flexibility of whole body especially
the back.
Let us perform Chakrasana by
following the steps given below:
Starting position: Lie on your back.
Bend the legs at knees, heels touching the buttocks. Keep
the feet 12 inches apart
.
1. Raise the arms up, bend them at the elbows, take
them behind over the head. Place the palms on the
floor beside the head, fingers pointing towards the
shoulders.
 2. Slowly, raise the body and arch the back.

3. Straighten the arms and legs. Move the hands further

towards the feet as far as you feel comfortable. Maintain
the position comfortably for 5-10 seconds.
Releasing position:
4. Slowly lower the body in the manner so that the head
rests on the floor. Lower down rest of the body and lie
flat on your back. Relax.
Remember the following points:

Do’s Don’ts• Raise your body carefully.

• Keep the arms and legs

straight as much as possible
in final position.
• Do not stretch too much
while bringing the hands
towards feet.
• Do not give jerk to the
spine.
• Try not to bend the arms
and legs in final position.

Benefits
• It makes spine flexible.

• It removes rigidity of the bones and joints in the middle

part of the back.

• It is good for digestion.

• It improves the functioning of heart.

Shavasana (Corpse Posture)
It is a traditional relaxing posture. The posture is called
shavasana as it resembles a dead body. In Sanskrit, shava
means a ‘dead body’.

Let us per• Take a comfortable supine

position which offers least
resistance to the gravity.
• Continue focussing on the
natural breathing.
• Let the breathing be as
natural as possible with
attention on the abdominal
movements and also on the
sensations of the touch of
air within the nose walls.
• Keep the eyes closed
throughout the practice.
• Do not tense any part of the
body, hence loosen entire
frame of the body.
• Do not move the body parts
during the practice.
form Shavasana by following steps as given
below:
Starting position: Lie supine on the floor, legs apart at a
comfortable distance and hands kept at a distance of about
six inches from the body.

1. Keep palms upwards, fingers naturally flexed and eyes

closed.

2. Breathing should be very slow. Nobody knows that you

are taking breath from a distance of 8–2 inches. Head
should remain straight.

.
Benefits
• It reduces anxiety, fatigue and stress.

• It relaxes the muscles.

• It induces feeling of freshness.

• Shavasana relaxes rigid nerves, boosts up energy level

and develops harmony, as well as calmness in the body.
 ch – 4
 Yoga for
Concentration
Concentration can be improved by developing harmony
between body and mind. We know that without a healthy
body, our mind cannot work efficiently. Similarly, without a
healthy mind, our body cannot work efficiently. Therefore,
it is essential that we develop harmony. Here, our emotions
play a major role. If we are able to regulate our emotions,
then it will be easier for us to discipline the mind and attain
better concentration. In this context, the yogic practices of
yama, niyama, asana, pranayama, pratyahara and dhyana
(meditation) play an important role. These practices can
certainly help us in enhancing our concentration.
Yamas are the principles which guide us how to conduct
in society. There are five restraints:

(i) Ahimsa (nonviolence);

(ii) Satya (truthfulness); (iii) Asteya (nonstealing);
(iv) Brahmacharya (celibacy); (v) Aparigraha (nonpossessiveness).

Niyamas refers to the five observances. These are:

(i) Shaucha (cleanliness); (ii) Santosha (satisfaction);
(iii) Tapas (austerity); (iv) Swadhyaya (knowing about
self ); (v) Ishwarapranidhana (surrender and devotion to
god). Through Yama and Niyama, one develops love and
kindness for every living creature, feeling of satisfaction,
peace of mind, balance and harmony with oneself and the
society. Yama and Niyama help in developing control on
our mind resulting into better focus
 Asanas are physical postures which are performed by
coordinating the movement of body and breath. This results
into enhanced concentration.
Pranayama means extension or expansion of breath
(prana). It regulates our breathing system. It increases
the supply of oxygen to the brain. With these, our brain
functions in a better way, and reduces anxiety and anger.
Pranayama calms the mind and helps in concentration of
mind.

Pratyahara is an important yogic practice as it helps in

enhancing our concentration. In pratyahara, we control our
senses of hearing, seeing, smelling taste and touch. You
know that we have five sense organs – eyes, ears, tongue,
nose and skin. We continuously receive stimulation from
these sense organs. Some of these make us emotionally
disturbed. As a result, we cannot concentrate on anything.
Therefore, it is important that we should select right things.
If we select right things, it will save our time and energy and
also enhance our concentration. You can better understand
this from an example. Suppose you see a fight in school or
at home or you watch violence in a movie. After seeing that
you may be disturbed and keep on thinking about those
scenes only. As a result, you cannot focus on your study.
But, if you read a good story, attend an inspiring event
or watch a good movie, it would help you to work better

and focus on your studies. Therefore, it is necessary that

we see hear, taste, smell and touch the right things. This
will protect us from unnecessary disturbances, enhance
concentration and help us in achieving our goals.
Meditation relaxes our body and mind. In meditation we
have to concentrate on any object or spot continuously for
some time. It helps to increase our ability to concentrate.
It also enables us to control our emotions and enhances
harmony.
 All the above yogic practices help us in having harmony
between body and mind, thereby improving concentration
and improving performance of mental work.
Let us perform these yogic practices to have better
results.

Yogic practices for Concentration

Prepare your body to perform asanas. For this, perform
micro-yogic activities like neck rotation, shoulder rotation,
wrist rotation, finger rotation, ankle rotation, etc. and
follow it by Surya Namaskara.

Asana for concentration

As discussed in earlier units, asanas are body positions or
postures. These postures are performed in standing, sitting,
prone and supine positions. The asanas provide multifold
benefits. These keep us physically and mentally fit. The
asanas also help to control stress and improve overall
performance of the body and mind. It is very important to
be alert and conscious while doing the asanas. At the same
time one must be relaxed while practising asana…..
Baddhapadmasana
Baddha means ‘bind’ and Padma
means ‘lotus’.

Let us perform Baddhapadmasana

by following the
steps given below:

Starting position: Sit with legs

extended in front. Fix the right
foot on the left thigh and the
left foot on the right thigh
(Padmasana).
1. Take the arms behind the back and cross them at the
back. Hold the right big toe with right hand and left
big toe with left hand. Maintain the posture for 5-10
seconds.
Releasing position:
2. Release toes. Bring arms by the side of your body.
3. Release the foot lock.
4. Sit with legs extended in front and relax.
Yoga for Concentration 75
Remember the following points:
Do’s Don’ts
• Perform very slowly within your
limitation.
• The spine is to be maintained
erect.
• If needed, sit on a small cushion
if difficult to perform.

• Stretch the shoulders back

when trying to hold the big
toes.
• Do not force your
legs to perform this
asana beyond your
capacity.

Benefits
• It creates an inner peace.
• It gives more blood supply to the pelvic region.
• It improves concentration.
• It reduces pain in shoulders, arms and back.

Gomukhasana

mouth’ or ‘face’. In this asana, the

position of legs look like the face of
cow, hence, it is called Gomukhasana.
Let us perform Gomukhasana by
following the steps given below:

Starting position: Sit in long sitting

posture.

1. bring the right foot to the left side

and place it close to the left buttock.
2. Fold the left leg in the knee. Bring the left foot to the
right side and place it close to the right buttock.
3. Take the left arm over the left shoulder and right arm
behind the back. Clasp the fingers of both hands at the
o means ‘cow’ and mukha means
4. Sit in this position for 10-15 seconds.
Releasing position:
5. Release the fingers. Bring the arms on the side of the
body.
6. Release the left leg and extend it.

7. Release the right leg, extend it and come to the starting

position.
Repeat it by changing the position of arms and legs.
Remember the following points:
Benefits
• It increases concentration and induces inner peace.

• It is helpful in correcting postural deformities like

drooping shoulders.

• It is beneficial for improving lung capacities.

• It is useful in arthritis
.
• It relieves backache, sciatica and general stiffness in
shoulders and neck.
Ardhamatsyendrasana (Half Spinal Twist)
This asana takes its name from the Yogi Matsyendranath,
who first taught this asana to his students. Since the
full posture is difficult to be practised, therefore it’s
simplified form has been popularised and known as
Ardhamatsyendrasana.

Let us perform Ardhamatsyendrasana by following the

steps givel below:
Starting position: Sit on the floor
with legs extended in front.

1. Bend the right leg and place

right foot near the buttock. The
outer edge of the foot should
touch the ground.
2. Bend the left leg at the knee
and place left foot flat on the
floor near outside of the right
knee.
3. Bring the right arm over the left knee and hold the left
foot with right hand. Slowly twist the trunk to the left
side and take the left arm behind the back and wrap it
around the waist.
4. Turn the head towards left and look back. Maintain the
position for 5-10 seconds.
Releasing position:

5. Turn the neck and bring the head to the centre.

6. Place the arms by the sides of the body.

7. Straighten the leg and extend them in front and relax.

Repeat the same procedure with other side.

Benefits
• This is beneficial for improving concentration.

• This posture gives the right and left twists to the spinal
column.

• Every vertebra of the spine gets fully stretched.

• It helps to bring the trunk muscles in proper tone.

• It reduces digestive problems.

Bhujangasana (Cobra Posture)

Bhujanga in Sanskrit means a ‘cobra’. In Bhujangasana,
one imitates a cobra with
its hood fully expanded.

Let us perform
Bhujangasana by
following the steps
given below:

Starting position: Lie on

stomach on the ground,
with forehead touching the floor.
Extend the arms along the body.

1. Bend the arms at the elbow, place the palms by sides of

the shoulders on the floor.

2. Inhaling slowly, raise the head, neck and shoulders.

Raise the trunk upto navel and arch the back. Maintain
the posture for 10-15 seconds.

Releasing position:

3. Exhaling slowly bring down the torso and then head

and chin. Place the forehead on the ground.

4. Straighten the arms and keep them by the side of body

and relax.

Benefits
• This asana makes spine flexible
.
• It solves many digestive problems.

• It helps in enhancing focus

Naukasana (Boat Posture)

Nauka in Sanskrit
means 'boat'. The final
position of this asana
resembles a boat, hence
the name has been given

Naukasana. This asana

can be performed both
in supine and prone
position.
Let us perform Naukasana by following the steps
given below:
Lying on back (supine) position:
Starting position: Lie flat on the back. Keep the heels and
feet together. The arms should be by the sides of the body
and palms resting on the ground.

1. Inhaling slowly raise the legs. Simultaneously, raise

the head and trunk upto 45°.

Yoga for Concentration 85

2. Stretch and raise the arms up and maintain the position

for 5-10 seconds.

Releasing position:
3. Exhaling slowly bring the head and trunk down on the
floor.

4. Slowly bring down the legs and arms on the floor and
relax.

Benefits

• It stimulates digestive system.

• It gives relief in gastric problems.

• It removes lethargy resulting into improved

concentration.

• It removes nervous tension and brings relaxation.

• It reduces fat around the waist and abdomen

CHAPTER 5
Surya namaskar
Introduction to Surya Namaskar

Surya Namaskar, also known as the Sun Salutation, is

a fundamental and powerful sequence of yoga poses
that has been practiced for centuries in India

. This dynamic flow of 12 asanas (postures) is designed to

honor the sun, the source of all life on our planet, and to
cultivate balance, strength, and flexibility in both the
body and the mind. As you move through the graceful
movements of Surya Namaskar, you'll experience a
profound connection to the natural rhythms of the
universe and tap into the transformative energy of the
sun.
The Surya Namaskar sequence is a beautiful and
holistic practice that integrates the physical,
mental, and spiritual aspects of yoga. Each pose
within the sequence has its own unique benefits,
working to improve cardiovascular health, increase
muscle tone, enhance flexibility, and promote a sense
of inner calm and focus. By synchronizing your
breath with the flowing movements, you'll also learn
to cultivate a deep sense of self-awareness and
presence, making Surya Namaskar an invaluable
tool for both physical and mental well-being

.
The Significance of Sun Salutation
Honoring the Sun
Surya Namaskar, or Sun Salutation, is a sequence of
yoga poses that pay homage to the sun, the giver of
all life. This ancient practice originated in India and
has been an integral part of yoga for thousands of
years. By saluting the sun, practitioners
acknowledge its vital role in sustaining all existence
on Earth and express gratitude for its life-giving
energy.

Balancing Body and Mind

The flowing movements and breath coordination of
Surya Namaskar create a harmonious union between
the physical body and the mind. This holistic
approach helps practitioners achieve a state of
balance, calmness, and focus. The sequence of poses
also helps to improve flexibility, strength, and
overall physical well-being.
Spiritual Connection
Beyond its physical benefits, Surya Namaskar holds
deep spiritual significance. The practice is believed
to align the practitioner with the rhythms of the sun,
connecting them to the divine source of energy and
light. By synchronizing movement with breath,
practitioners can experience a heightened sense of
awareness and connection to the universe.

The 12 Poses of Surya Namaskar

Surya Namaskar, the Sun Salutation, is a sequence

of 12 powerful yoga poses that flow seamlessly
together. This dynamic series energizes the body,
calms the mind, and honors the sun - the source of
all life. Each pose has symbolic significance and
targets different muscle groups, creating a holistic
practice.

The sequence begins with Pranamasana (Prayer Pose),

where hands are brought together in reverence. This is
followed by Hasta Uttanasana (Raised Arms Pose),
Uttanasana (Standing Forward Fold), and Ashwa
Sanchalanasana (Equestrian Pose) - a deep lunge that
opens the hips and strengthens the legs. Transitioning
to the floor, practitioners move through Chaturanga
Dandasana (Four-Limbed Staff Pose), Urdhva Mukha
Svanasana (Upward-Facing Dog Pose), and Adho Mukha
Svanasana (Downward-Facing Dog Pose) - a powerful
series that engages the core, shoulders, and back. The
sequence continues with Ashtanga Namaskara (Eight-
Limbed Salute), Balasana (Child's Pose), and
Bhujangasana (Cobra Pose) - gentler backbends that
calm the nervous system. The series culminates with
Adho Mukha Svanasana and Tadasana (Mountain Pose),
leaving practitioners feeling centered, grounded, and
revitalized
Benefits of Practicing Surya
Namaskar

Practicing Surya Namaskar, or the Sun Salutation,

offers a wide range of physical, mental, and
spiritual benefits. On a physical level, this dynamic
sequence of 12 poses works to strengthen and tone
the entire body,

improving flexibility, balance, and muscular

endurance. The flowing movements also help to
improve cardiovascular health, boost circulation,
and promote better posture and alignment.
Beyond the physical, Surya Namaskar has a
profound impact on mental and emotional wellbeing.
The synchronization of breath and movement induces
a meditative state, helping to calm the mind, reduce
stress and anxiety, and promote feelings of peace
and clarity. The salutation also helps to cultivate
greater body awareness, mindfulness, and a sense of
inner connection.
From a spiritual perspective, Surya Namaskar is a
powerful practice that honors the sun, a symbol of
life, vitality, and the divine. By connecting with the
sun's energy through the movements and mantras,
practitioners can experience a heightened sense of
purpose, gratitude, and reverence for the natural
world. This can lead to a deeper spiritual awakening
and a greater sense of harmony with the rhythms of
the universe

.
Proper Alignment and Technique
Proper alignment and technique are essential when
practicing Surya Namaskar, or the Sun Salutation.
Each pose in the sequence requires careful attention
to body positioning and movement to ensure safety
and maximize the benefits of the practice. Begin by
standing with your feet hip-width apart, your weight
evenly distributed, and your gaze forward. As you
move through the 12 poses, maintain a straight
spine, engage your core muscles, and keep your
joints aligned. Pay close attention to the positioning
of your hands, feet, and legs to maintain balance
and stability.
When transitioning between poses, move with control
and breath awareness. Inhale as you open your body,
and exhale as you fold or twist. Avoid jerky or
rushed movements, and instead focus on smooth,
fluid transitions. Keep your

breath steady and deep throughout the sequence,

using the breath to guide and support your
movement. Proper technique also involves engaging
the muscles of the body to maintain proper
alignment and prevent injury. Activate your
quadriceps, glutes, and core to stabilize your joints
and maintain correct posture.
As you progress in your Surya Namaskar practice,
continue to refine your technique and explore
variations that challenge your balance and
flexibility. Remember that the practice is not about
perfection, but about mindful movement and self-
discovery.
By cultivating correct alignment and technique, you
can deepen your connection to the practice and
unlock the full physical, mental, and spiritual
benefits of Surya Namaskar.
Variations and Modifications

Variations for Different Levels

Surya Namaskar is a versatile practice that can be

modified to accommodate practitioners of all levels.
Beginners may start with a simplified version,
focusing on form and breath, while more advanced
students can explore deeper variations that
challenge their strength, flexibility, and balance.
Some popular variations include doing the sequence
with one leg at a time, adding arm balances, or
incorporating dynamic transitions between poses.

Modifications for Injuries or Limitations

For students with physical limitations, injuries, or

specific needs, Surya Namaskar can be modified to
ensure a safe and accessible practice. This may
involve substituting certain poses, using props for
support, or slowing the pace of the sequence. By
adapting the practice, everyone can experience the
benefits of Surya Namaskar while honoring their
individual body and needs.

Exploring the Full Sequence

While the traditional Surya Namaskar consists of 12

poses, some practitioners choose to explore
variations that include additional postures or even
repeat the full sequence multiple times. These
extended versions can be particularly beneficial for
building strength, endurance, and a deeper mind-
body connection
Incorporating Surya Namaskar into Your Yoga
Practice
Integrating the powerful practice of Surya
Namaskar, or the Sun Salutation, into your overall
yoga routine can be a deeply transformative
experience. This sequence of 12 graceful poses not
only warms up the body, but also aligns the mind,
body, and spirit, making it an essential component
of a well-rounded yoga practice. By dedicating time
to this ancient flow, you'll cultivate a deeper
connection to the rhythms of nature, the sun's life-
giving energy, and the inherent divinity within
yourself.

Whether you choose to incorporate Surya Namaskar

at the start of your practice to prepare the body and
mind, or intersperse it throughout your session to
maintain a steady flow, the benefits will be
profound. The fluid movements and synchronized
breath work will help you build strength, flexibility,
and balance, while the meditative aspects will quiet
the mind and promote a deeper state of relaxation
and inner peace. As you progress in your practice,
you may even find yourself drawn to explore the
more advanced variations, which can challenge your
physical and mental capacities in new and
exhilarating ways.

By making Surya Namaskar a regular part of your

yoga routine, you'll not only deepen your practice,
but also tap into the timeless wisdom and spiritual
significance of this revered sequence
The Spiritual and Energetic Aspects of Surya
Namaskar

Energizing Prana

Surya Namaskar, or Sun Salutation, is a powerful

sequence of poses that harnesses the energy and
vitality of the sun. Each movement and breath
synchronization activates and circulates prana, the
vital life force, through the body and subtle energy
channels. This dynamic flow helps to purify and
balance the nadis, or energy channels, allowing for
greater clarity, focus, and an enhanced state of
awareness.

Meditative Mindfulness

Performing Surya Namaskar with intention and

presence of mind can transform the practice into a
moving meditation. The rhythmic flow, steady
breathing, and fluid transitions between poses help
to quiet the mind, cultivate mindfulness,

and foster a deeper connection with the self and the

divine. This allows practitioners to access a state of
inner peace, clarity, and spiritual awareness
Solar Worship

At its core, Surya Namaskar is a sacred ritual

honoring the sun, the source of all life on Earth.
Each pose and salutation is a gesture of reverence
and gratitude towards the sun, the ultimate provider
of light,
warmth, and energy. By aligning our bodies and
minds with the rhythms of the sun, we can tap into
the solar energy, embrace its transformative powers,
and deepen our spiritual connection to the divine.
Surya Namaskar for Beginners

If you're new to the practice of yoga, Surya

Namaskar, or the Sun Salutation, can be an
excellent starting point. This dynamic series of 12
poses is designed to gently warm up the body,
improve flexibility, and cultivate a sense of
mindfulness and connection with the natural world.
While the full Surya Namaskar sequence may seem
daunting at first, there are several modifications
and variations that can make it accessible for
beginners.
One of the key things to focus on as a beginner is
proper alignment and technique. Take the time to
learn each pose in the sequence, paying close
attention to your breath, posture, and the sensations
in your body. This foundational approach will help
you build strength, balance, and confidence as you
progress in your practice.

1. Start by standing with your feet hip-width apart,

hands at your sides. Inhale and raise your arms
overhead, palms together.
2. Exhale and fold forward, bringing your hands to
the floor in front of your feet.
3. Inhale and step your right foot back, lowering into
a lunge position. Keep your back knee lifted.

As you continue to flow through the sequence,

remember to move with intention and self-awareness.
Don't worry about the pace or trying to keep up with
more experienced practitioners. Focus on your own
breath and body, and celebrate the progress you
make, no matter how small. With regular practice,
you'll start to see the tremendous benefits of Surya
Namaskar, both physically and mentally.
Conclusion and Closing Thoughts

As we conclude our exploration of Surya Namaskar,

or the Sun Salutation, it is important to reflect on
the profound impact this ancient practice can have
on both our physical and spiritual well-being. This
sequence of 12 graceful postures has the power to
energize, strengthen, and align the body, while also
calming the mind and elevating the spirit.

The sun is a universal symbol of life, vitality, and the

divine, and by honoring it through Surya Namaskar,
we connect with the very essence of our being. As you
continue to incorporate this practice into your daily
routine, may you feel a greater sense of balance,
clarity, and connection with the rhythms of nature

the cosmos. May the warmth and radiance of the sun

infuse your life with joy, wisdom, and a renewed
sense of purpose.

Remember, the true beauty of Surya Namaskar lies

not only in the physical practice, but in the deep
contemplation and spiritual awakening it can
inspire. Embrace this practice as a sacred ritual, a
moving meditation, and a celebration of the sun's
life-giving energy. And as you step off your mat, may
you carry the transformative power of Surya
Namaskar with you, shining brightly in all that you
do…