Yoga

Study Guide
History:
The word Yoga is derived from the Sanskrit word 'Yuj' which essentially means to join or
unite. The union referred to is that of the individual self-uniting with Cosmic
Consciousness or the Universal Spirit. Yoga is a means to achieving this goal.

Born in India, almost 26,000 years ago, Yoga is believed to have evolved during the period
of the ‘Sat Yuga’, also called the Golden age. This period became known as a time of
everlasting peace and abundant blessings, filled with seekers of the Eternal Truth. That is
why, probably, even today we associate yoga with sages and hermits.

It was not until the discovery of the Indus- valley civilization, the largest civilization,
which knowledge about the origin of Yoga surfaced. Excavations give evidence of yoga’s
existence during this period; yogi -like figures engraved on soapstone seals have been
unearthed. In fact, it was the Aryans, migrating from the north- west, who were
instrumental in discovering yoga.

There are many varieties and styles of yoga that include: Ananda, Anurara, Ashtanga,
Bikram, Intergral, Iyengar, Kundalini, Power Sivananda, Viniyoga, Vinyasa Flow and many
more. Yoga has changed more in the last 35 years than in all its history. Around the 14th
century Hatha Yoga became the predominant form of yoga throughout the Western world.

Basic Knowledge of Yoga:

In this course we will touch on Astanga and Vinyasa Flow Yoga.

At the core of every yoga style will be a component triangle of MIND, BODY and SPIRIT.
Within that triangle, breath awareness will be the common factor.
 Mind

Body Spirit

Pranayama (Prana) – The art of breathing when practicing yoga

Benefits of Pranayama:
• Pranayama teaches the “proper” way to breathe. Instead of breathing from our
chest and under-using our lungs, you can increase the capacity of your lungs by
breathing slowly and deeply.

• Pranayama helps reduce the toxins and wastes that accumulate within your
body, and may act as a preventative for illness.

• Pranayama is helpful for digestion; learning to breathe properly helps improve

metabolism.

• The concentration and focus required to effectively practice yoga breathing

exercise methods helps improve self-control and willpower.

• Pranayama repels stress and allows the body to relax.

• When the body is relaxed and the mind is focused, yoga breathing exercise
methods allow for a more fulfilling spiritual journey

Terminology

NAMASTE - Indian gesture of greeting, a polite bow of greeting or farewell used by Hindus,
made with the hands held at chest height and both palms pressed together, usually used at
the beginning and end of each yoga lesson.
There a many other interpretations of the meaning of Namaste here are a few:
o The God/Goddess within me acknowledges the God/Goddess within you.
o The Divine in me recognizes and honors, the Divine in you.
 o The spirit within me bows to the spirit within you.
o I greet that place where you and I are one.
o I honor the place in you which is of love, of truth, of light and of peace.
No matter which interpretation you choose you should think of it as a divine blessing that honors
sacredness and equality in everyone.
Anjuli Mudra (ahn-jah-lee-moo-dra) – hands to the heart.

Asana – asanas are the movements that are practiced in Modern Hatha Yoga.

Asanas:

Childs Pose Forward Fold Mountain

(Uttanasana) (Tadasana)

Extended Childs Pose (Balasana) Corpse (Savasana)

Triangle (Trikonasana) Half Moon Warrior I (Virabhadrasana I)

Warrior II Plank Tree

(Virabhadrasana I)

Downward Facing Dog Chair Boat

Cobra or Up Dog Cat Pose Cow Pose

Bridge Pigeon Low Lunge

Lunge Seated Forward Fold Staff Pose

(Dadasana)
Dolphin