Topic :- YOGA
Name :- Pushkar Singh Gangwar
Registration Number :- 12106173
Roll Number :- RK21YBB65
Acknowledgement
I PUSHKAR SINGH GANGWAR-12106173 hereby
declare that the work done by me on “YOGA” from
June,2022 to July,2022 is a record of original work
for the partial fulfilment of the requirements for the
certificate of course “YOGA”.
Introduction
• Yoga’ is a Sanskrit term meaning ‘to join, unite or yoke together’,
and the essential purpose of yoga is to bring together body,
mind and spirit into a harmonious whole. The central methods
of yoga are physical postures or ‘asanas’ and movement,
breathing techniques or ‘pranayama’ and meditation. Yoga
includes guidance on healthy lifestyle, eating habits, mental
attitude, and Ayurvedic medicine is also part of the Yogic path to
health and balance
Importance of yoga
• Improves brain function
• Lower stress levels
• Increases flexibility
• Lowers blood pressure
• Improves lung capacity
• Relieves anxiety
• Relieves chronic back pain
• Relieves chronic shoulder pain
history of yoga
• Evidences show that history of yoga is related to Indus Valley Civillization (3300-1300 BC).
• Yoga is also mentioned in Upnishads, Mahabharat and Ramayana.
• Maharishi Patanjali gave yoga sutra around 147 B.C.
Elements of yoga
• 1. YAMA – Restraints, moral disciplines or moral vows
• 2. NIYAMA – Positive duties or observances
• 3. ASANA – Posture
• 4. PRANAYAMA – Breathing Techniques
• 5. PRATYAHARA – Sense withdrawal
• 6. DHARANA – Focused Concentration
• 7. DHYANA – Meditative Absorption
• 8. SAMADHI – Bliss or Enlightenment
Yama AND NIYAMA
• The Yamas (Sanskrit: यम, romanized: Yama), and their complement, the
Niyamas, represent a series of "right living" or ethical rules within Yoga
philosophy. It means "reining in" or "control". These are restraints for proper
conduct as given in the Vedas and the Yoga Sutras. They are a form of moral
imperatives, commandments, rules or goals
asana
• Asana is the physical practice of yoga and relates to the body. Asana is also
another name for the poses or postures of yoga. In Sanskrit, the word asana
translates as “seat,” specifically for meditation. Today asana is synonymous with
yoga, but it is only one component. Those asanas which are aimed at quiet
sitting and are used for higher practices in yoga. padmasana, swastikasana,
sukhasana and siddhasana can be put in this category. Those which remove
tension and bring about physical as well as mental relaxation. The important
asanas in this category are shavasana and makarasana
pranayama
• Pranayama is the practice of breath regulation. It’s a main component of yoga, an
exercise for physical and mental wellness. In Sanskrit, “prana” means life energy
and “yama” means control The practice of pranayama involves breathing
exercises and patterns. You purposely inhale, exhale, and hold your breath in a
specific sequence. In yoga, pranayama is used with other practices like physical
postures (asanas) and meditation (dhyana). Together, these practices are
responsible for the many benefits of yoga. But pranayama has benefits of its
own. These advantages are due to the therapeutic effects of breathing exercises
and mindfulness.
pratyahara
• The term is derived from two Sanskrit roots; prati meaning "against" or
"withdraw", and ahara meaning "food" or referring to anything we take in from
the outside. As such, pratyahara can be understood as gaining control over or
withdrawing from any external influences. The practice of pratyahara is
considered to be an important bridge between the external focus of the previous
limbs of yoga, such as asana (postures) and pranayama (breathwork), and the
internal focus of the subsequent limbs. Pratyahara also helps to provide an
understanding of how much the mind is influenced by sensory input, and to
acknowledge the role of thoughts and feelings in suffering.
dharana
• It is concentration of mind at one focal point. It is a mental exercise which
enables a yogi to go ahead towards Dhayana and Samadhi.
Dhyana
• Dhyana is a practice which helps in concentration of the body and mind. In
meditation, concentration is focussed for a long time on a single object like tip of
the nose, space between eyebrows, etc. It develops a sense of well-being and
improves memory and decision making power in the person.
samadhi
• The union of individual’s soul with the Supreme soul is called Samadhi.
• It is checking and destruction of all impulses of mind.
• Experience of divine pleasure.
Tadasana
• Stand with your feet together and your arms at your side. Distribute your weight
evenly between your feet and turn your palms to face forward in Tadasana.
Tadasana centers your body and mind, which helps create a calm sense of inner
peace. Maintaining alignment and body awareness is a constant process. Standing
strong, steady, and centered in Mountain Pose helps to improve posture.
Urdhva Hastasana
• Inhale and sweep your arms straight out to the sides and up alongside your ears
into Urdhva Hastasana. Your palms should face one another, and you can bring
them to touch if desired. Reach your heart and arms toward the sun. It tones the
thighs, improves digestion, and helps to relieve anxiety and fatigue.
Role Of India In Yoga
• Across India, Yoga masters from ancient time have proclaimed yoga as a way of life, a practical
philosophy which takes us forward in the spiritual path, irrespective of the religious faith one
practices.
• It is considered an authentic tool for health promotion and disease prevention besides
performing role of complementary therapy. Mainstream medical institutions have been
deploying yoga, to a large extent as "Health care technology".
• In November, 2014 the central government formed Ministry of AYUSH (Ayurveda, Yoga &
Naturopathy, Unani, Siddha and Homeopathy), by elevating erstwhile Department of AYUSH
(which was functioning under Ministry of Health & Family Welfare), which oversees planning,
promotion and coordination of yoga education, training, therapy and research.
Conclusion
• The purpose of Yoga is to create harmony in the physical, vital, mental, psychological
and spiritual aspects of the human being. In the foregoing pages of this book, I have
described the Technique of relaxation in different postures viz., standing, lying and
sitting postures which brings in this harmony. Yoga is not mere practice for an hour
or two in a day but it is the most scientific way of living, all the twenty-four hours of
the day. During the whole day you may be only in one of these three postures and
hence a skilful adjustment in them will effect the required harmony. "Yogasthah Kuru
Karmani- Be established in Yoga and do all your duties." "Yogah karmasu Kausalam-
Yoga is skill in action." Skill here means to be in tune with the nature of the Supreme
Reality. Be a Yogin always, is the loving instruction of Lord Krishna. Convert life into
Yoga, so that you may ensure success in all the fields of activity.
