Human Rights - Value Education

Balance of
perfect body
and
calm soul
A Digital Report on Yoga and
Meditation

By
Bhavanya Ravichandren
BBA 2020
Table of Contents
1 Introduction

2 Types of Yoga

3 Important Yoga Asanas

4 Surya Namaskar

5 Types of Meditation

6 Pranayam

7 Important Postures for Meditation and

Pranayam

8 Position of the Hands in Meditation

9 Rules of Yoga Asanas and Meditation

10 Conclusion
Introduction
We usually never thought of meditation, yoga and studying all together in the
same sentence, but it is worth noting that they all can be interrelated. Well,
wonder no longer, meditation is absolutely fantastic for young people and there
are a lot of benefits of meditation for young people and students that they can
avail of. Through the practice of yoga, you can become more aware of your
emotional, mental and physical health. Yoga techniques date back to at least
the 5th century, and through a lot of research, it has been proved that its
benefits for students and youngsters are outstanding. Yoga includes physical
poses called asana, breathing techniques and meditation. It has been
suggested that practicing yoga sessions two or three times per week for at
least 20 minutes per session can lead to some considerable positive effects.

Yoga and meditation when practiced together reinforce the connection

between mind and body, improving mainly health and well-being. There are
several styles of yoga that merge meditation with the physical routines, which
use controlled breathing throughout the poses of yoga. By simply unwinding,
clearing the mind and concentrating on controlled breathing, one can meditate
without practicing yoga as well. Both yoga and meditation have proven health
benefits when practiced regularly.

Meditation and yoga can contribute directly to improved mental focus and
concentration among students. Both yoga and most forms of meditation include
an increased focus on breathing techniques. Yoga and meditation involve long,
deep, slow breaths, as well as the coordination of mental concentration with
some kind of structured activity, such as yoga poses, breath patterns, chanting
or even just focusing your gaze on a specific spot. Yoga combines strength and
flexibility exercise with relaxation and meditation/mindfulness techniques.
Studies have shown benefits of yoga in a wide range of mental and physical
health problems, including a growing body of evidence showing positive effects
in children and teens.
Types of Yoga
There are a wide variety of yoga disciplines to choose from. Here 6 types of
Yoga are primarily discussed :

Hatha Yoga
Hatha yoga is a comprehensive term that includes all
kinds of yoga that is based in physical practice. Hatha
yoga is best if you are just starting out as the pace is far
slower than the other styles. The practice involves having
to hold a pose Hatha classes for a few breaths and
focuses a lot of meditation and correct breathing and
postures.

Iyengar Yoga
Founded by B.K.S. Iyengar, this form of yoga is great for
those who want to work on injuries and joint problems. It
focuses on correct alignment of the body and very
precise moves. This practice great improves stability,
mobility, strength and flexibility.

Bikram Yoga
Created by yoga guru Bikram Choudhury, the key
feature of this practice is to do a set of poses in a room
heated to 41 degrees centigrade and 40 percent
humidity. In a 90-minute sequence there are 26 basic
postures that are done twice and two breathing
exercises. The heat makes you sweat excessively
thereby getting your body rid of toxins while the
postures work every part of your body and bring
oxygenated blood to all your internal organs.
Vinyasa Yoga
This is an offshoot of Ashtanga and also involves a
number of athletic yoga postures and each movement is
coordinated with one’s breath. key is to flow from one
pose to the next so your heart rate gets pumping. Both
Ashtanga and Vinyasa are great if your aim is to tone your
body. It also works your core and upper body and gives
you a cardio workout.

Kundalini Yoga
Kundalini yoga is one of those mysterious yoga practices
that is as spiritual as it is physical. This form is physically
demanding and mentally challenging and involves a lot
of meditation, chanting, mudras and breathing exercises.
The whole point if this style is to release the kundalini
energy that is coiled in the lower spine. You will be
taught to pay attention to internal sensations and the
flow of creative energy so that you can tap into your
kundalini-shakti.

Ashtanga Yoga
Popularized by celebrities worldwide, Ashtanga or the
“eight limb paths” is very physically demanding so you
should not do this if you are a beginner or not in great
physical shape. It involves doing multiple Surya
namaskars followed by standing and floor postures.
There are six series of postures that have to be
repeated in every class. This kind of yoga is also called
Power Yoga.
Important Yoga Asanas
Various Yoga Asanas have various benefits. The main aim of yoga poses is to
make the body healthy, vigorous, elastic, and active along with increasing the
efficiency and winning the mind. It also aims at salvation. Here are some important
Yoga Asanas that one should practice for a healthy and mindful lifestyle.

01 TADASANA
TECHNIQUE :
After standing join the heels and toes and
raise the arms up the knees can also be left
open according to the width of Shoulders.
Palm should be upward and eyes should be
looking straight. Take the breath in. Then raise
the heels and lay your weight on the toes. Pull
the body up and after sometime take the
body down while breathing out. Repeat it for
10 to 15 times.

BENEFITS :
1. Helpful in strengthening the leg muscles.
2. Helpful in increasing the height of the
children.
3. Helpful in removing leg pain.

02 SHAV ASANA

TECHNIQUE :
To perform Shav Asana lie down on the
ground on the back and totally relax the
body. Breathe long and slow. There should be
a gap of at least 1 feet between the feet.
Palms should be little away from the body
and should face skyward. Close your eyes
and think that body is relaxing. Feel that the
body is resting. This asana should be
performed for 3-5 minutes.
BENEFITS :
1. It cure hypertension and mental stress.
2. It refreshes the mind and body.
3. It removes the fatigue.
03 BHUJANGASANA (COBRA POSE)

TECHNIQUE :
It is also called as 'Sarapa Aasan'. In this the
position of body looks like a snake. To do this
Asana lie down on the ground on your stomach,
keeping the hands close to shoulders, raise the
chest to such a level that arms gets straight this
will be done while stretching the legs. Take the
toes in and hang the head slowly behind. Slowly
come in the initial position repeat this 3-5 times.

BENEFITS :
1. It makes the spine flexible and broaden the
chest.
2. Makes the neck, shoulders, chest and head
more active.
3. Increase the blood circulation.
4. It gives power and flexibility to the body.
5. It reduces obesity.
6. It cures the liver diseases.
7. Helpful in strengthening the digestive system.
8. Helpful in strengthening the lung power.

04 HAL ASANA

TECHNIQUE :
Lie straight on the ground. keep the palms
along the body and put them straight on the
ground. Slowly lift the lower part of body i.e.
feet in a rhythm and touch the ground behind
the head with the toes. Stay in this position for
10-15 seconds and then slowly come back to
initial position.

BENEFITS :
1. Helpful in strengthening the neck muscles.
2. Helpful in reducing weight and back pain.
3. Strengthens the backbone
4. Improves the blood circulation.
05 SHALABHASANA (LOCUST POSE)

TECHNIQUE :
Lie down on the ground on your belly and
put the palms on the ground. Join both the
feet. Slowly raise the lower portion of the
waist while keeping the legs straight. Stay in
this position for sometime. Put both your
hands beneath the stomach and raise the
feet as high as possible. The front portion of
the waist should touch the ground.

BENEFITS :
1. It increase the blood circulation.
2. The spine and waist becomes flexible.
3. It is very useful for Shoulders.
4. Many stomach diseases like acidity.
indigestion etc. are cured.
5. It increases the memory power.
6. It also cures the urinary problems and
excessive saliva.

06 SARVANG ASANA

TECHNIQUE :
You should lie down on your back. Keep your
hands near the body and slowly lift the feet.
Support the back with hands and the elbows
should touch the ground at the same time. The
chin should touch the chest. Stay in this position
for some time and slowly revert to initial position.
The persons who cannot perform Shirsha Asana
should do this Asana.

BENEFITS :
1. It improves the blood circulation.
2. It improve the digestive system.
3. It reduces constipation.
4. It makes the body active.
5. It cure piles.
07 DHANUR ASANA

TECHNIQUE :
The body takes the shape of a bow. Lie down on
the ground on your belly. Bend the knees
backward. Hold the feet with hands below the
ankles. Take a deep breath and raise the chest as
high as possible. Now stretch the feet, so that
body takes the shape of a bow. Stay in this
position as long as you can. While breathing out,
relax the body and come in the initial position.
Repeat this Aasan for 3-4 times..

BENEFITS :
1. It makes the spine flexible and reduce its
stiffness.
2. It reduces the obesity.
3. It cure constipation and also stomach pains.
4. It strengthens the muscles of arms legs and
stomach.
5. It increases the lung power power and
breathing process.
6. It cure the urinary diseases and arthritis.

08 CHAKAR ASANA

TECHNIQUE :
After lying on the ground on your back, spread
both the legs and slightly open the feet. Then
place both the elbows near the head on the
ground. The palms should touch the ground. Then
slightly lift the body and make the body round. But
the feet should touch the ground. Stay in this
position for some time.

BENEFITS :
1. It increases the flexibility of body.
2. Backbone becomes flexible.
3. Reduces fat.
4. Strengthens the leg, feet, knee muscles.
5. Cures many stomach diseases.
09 VAJARA ASANA

TECHNIQUE :
Sit on your knees. Keep the head and waist
exactly straight. Keep your hands on the
knees in such a way that the palms should
face downward. In this asana the heels
should be exactly below the legs and waist
should be exactly straight. The chest and
neck should also be erect.

BENEFITS :
1. Improves memory.
2. Cures backache and chest diseases.
3. Helpful in concentration.
4. Strengthens the thighs knees and toes.
5. Improves the digestive system.
6. Makes the body strong.

10 PASCHIMOTTAN ASANA

TECHNIQUE :
Spread the legs forward and sit on the ground.
Touch the thumbs of the feet with the hands,
slowly breathe out and try to place the head on
the knees. Then slowly raise the head and come
back to initial position. Repeat this Aasan for 10-
15 times daily.

BENEFITS :
1. Helpful in reducing obesity.
2. Helpful in controlling diabetes and back pain.
3. Strengthens the back muscles.
4. Strengthens the thighs.
5. Cures the gas trouble or acidity.
Surya Namaskar
There are ten different steps / positions that make a Surya Namaskar. During every step
we have to do the ‘purak’ and rechak breathing steps alternately. Eg. Step 2- purak, Step
3- rechak- Step 4 – purak and so on To get the maximum benefit of Surya Namaskar
hold yourself stable in every position for at least 10 to 15 seconds.

POSITION 01

Prarthanasan : Both feet touching each other, both hands joined at the center
of the chest as in prayer position back and neck straight and look straight.
Breathing : Kumbhak
Benefit : Helps maintain the balance of the body.

POSITION 02

Prarthanasan : Continuing from the first position take your hands straight up
above your head and bend slightly backwards to stretch your back. Keep your
hands in prayer position (without bending your elbows). Keep your neck between
your arms and looking upwards bend slightly backwards from the waist.
Breathing : Purak (While going from Position 1 to 2 slowly, start taking long
breaths)
Benefit : Strengthens chest muscles which in turn help in breathing.

POSITION 03

Uttanasan : Continuing from 2nd position take your hands from above your head
bending in the front and place your hands beside your feet on both sides. Keep
your knees straight and try to touch the head to your knees.
Breathing : Rechak (Leave your breath slowly while going from Position 2 to 3)
Benefit : Makes the waist and spine flexible. It strengthens the muscles and is
beneficial for the functioning of the liver.

POSITION 04

Ekpad prasarnasan : From the 3rd position start sitting down and take one leg
backwards in full stretching position, your hands resting on the ground on either
sides of the front leg. The other leg should be bent at the knee. Put the chest
weight on the front knee, your eyes should be looking slightly upwards.
Breathing : Purak
Benefit : Strengthens the leg muscles and makes the spine and neck muscles
flexible.
POSITION 05

Chaturang dandasan : Now slowly take the second leg back and beside the
first. Keep the legs in line with the knees. The whole body weight should rest
on the palms and toes. The foot, waist and head should be in a straight line.
Look ahead towards the ground (This is also called Chaturang Dandasan
because the body rests on the toes and palms)
Breathing : Rechak
Benefit : Strengthens the arms and maintains body posture

POSITION 06

Ashtangasan : Lower the chest towards the ground bending both arms at the
elbows. The following eight organs should touch the ground, forehead, chest,
both palms, both knees and both toes. (Because eight body parts touch the
ground it is called Ashtangasan)
Breathing : Kumbhak (Bahirkumbak)
Benefit : Makes the spine and waist flexible and strengthens the muscles.

POSITION 07

Bhujangasan : Now lift your body above the waist, bending it slightly backwards
and looking backwards. Make sure your legs and thighs are touching the ground
and your back is in a semi- circular position.
Breathing : Purak
Benefit : Makes the spine and waist flexible and strengthens the muscles.
(Positions 5, 6 and 7 together, strengthen the arms and reduce the fat around
the abdomen and waist.)

POSITION 08

Adhomukh svanasan : Now lift your waist upwards and arms fully stretched with
hands and legs resting on the ground, try to touch the chin to the chest.
Breathing : Rechak
Benefit : Beneficial for spine and waist muscles.

POSITION 09

Ekpad Prasarnasan : Same as the 4th position with the opposite leg behind.
Breathing : Purak
POSITION 10

Uttanasan : Same as that in the 3rd position.

Breathing : Rechak
Types of Meditation
Finding inner peace, in the midst of the daily bustle, can become almost an impossible
task. Meditation, especially at the beginning, requires a lot of practice and perseverance
in order to achieve its true objective: to calm your mind. However, there are different
types of meditation that can help us find calm by spending just a few minutes each day.

Vipassana meditation
In mindfulness techniques, this type of meditation is usually used to emphasizes the
awareness of the breath, by focusing on how the air to comes out and back in through our
nose. Every time thoughts or emotions appear and distract you, identify them and try to make
them go away.

Kundalini meditation
Kundalini energy is considered to lie at the base of the spine, and this type of meditation helps
us to release it. The practice includes breathing techniques, mantras, mudras and chants. It
requires a lot of practice to master it but it is, without a doubt, very rewarding.

Chakra meditation
If you have practiced yoga before, you probably already know that the chakras are the energy
centers of the body and there are seven located in different parts. Chakra meditation is a type
of meditation that helps connect our physical and emotional parts. For this, the sound is used,
the hands are placed in specific places and visualization techniques are used to connect with
the chakras.

Zazen meditation
Zazen meditation is closely linked to Buddhism and it seeks to create an experience of
emptiness. To put it into practice, all you have to do is count your inhalations and expirations. It
is important that, if at any time you get lost, you start again from scratch until you reach up to
10.
Mantra meditation
This type of meditation focuses on a series of sacred songs that lead us to meditation and
manage to deepen in our consciousness. These are the key to focus and concentrate. The
vibration caused by the sounds in the mind and body are very powerful and have effects on our
body.

Tonglen meditation
Tonglen meditation practices compassion and is very popular in Tibetan Buddhism. This
practice teaches us how to connect with our own pain and to get in touch with our sense of
compassion. Tonglen means "send and take."

Transcendental Meditation
This practice is based on the repetition of the same mantra twice a day for 20 minutes.
Transcendental meditation brings calm, good energy, relaxation ... Keep in mind, though, that in
order to reach this point it is important to practice and practice, otherwise staying still for 20
minutes will be very difficult.

The different types of meditation and their benefits will allow us to find the one
that best suits our tastes. As in everything, in meditation we should feel
comfortable and motivated enough to practice every day. With time and
practice, the results will come.
Pranayam
Pranayama is an appropriate control over the process of breathing. It refers to
breathing exercises that are used for relaxation, concentration and meditation.
There are following exercises of Pranayama :

Anulom-Vilom .: It is simple inhaling from left nostril, stopping breath for

some time and then exhaling from right nostril and vice
versa.

Kapal-bhati : In this, a long inhale is taken where as forceful exhale is

done from nose with pressure, while stomach is vibrated
in and out.

Bhramari . : In this, the exhalation process combines with vibrating

sound from the throat.

Sitali Pranayama : In this, the mouth and lips are kept in an 'O' formation. The
tongue should touch the teeth and the shape of tongue is
like a curled leaf. Then the tongue is protruded and curled
out of the lips. Inhale fully and hold it for 5 seconds; side
by side neck is flexed, so that Chin touches sternum
(chest bone). Exhale slowly.

Sitakari Pranayama : In this technique, the tongue is not curled and lips are
parted. The rest of technique is same as of Sitali
Pranayama.

Ujjai Pranayama : In this the air is inhaled through both nostrils. Hold the
breath. Exhale slowly and deeply till the lungs get empty.
This activity is done for five minutes.

Bhastrika Pranayama : Bhastrika means a bellow used in a furnace. In it the air is

forcibly drawn in and out.
Pictures of Different Pranayam
Exercises

Anulom-Vilom Kapal-bhati Bhramari

Sitali Pranayama Sitakari Pranayama Ujjai Pranayama

Bhastrika Pranayama
Important Postures for
Meditation and Pranayam
01 SUKHASANA - COMFORTABLE POSE (CROSS-LEGGED)

TECHNIQUE :
Sit with the legs straight. Bend both legs and place
the right foot under the left thigh and the left foot
under, or in front of, the right calf on the floor. If it is
more comfortable cross the legs in the opposite
way. If it is difficult to keep the body upright then sit
on a cushion at an appropriate height to make the
posture comfortable. The most important point for
everyone is that the upper body is straight, the body
is relaxed and can remain motionless during the
whole exercise.

BENEFITS :
1. Sukhasana strengthens the back and
stretches the knees and ankles.
2. It also opens the hips, groin, and outer thigh
muscles (abductors).
3. Sitting upright with your spine aligned also
reduces stress and anxiety. It calms the mind
and is known to be therapeutic for stress.

02 VAJRASANA - SITTING ON THE HEELS

TECHNIQUE :
Come up onto the knees (knee stand). The legs are
together. The big toes touch each other, the heels
point slightly outwards. Tilt the upper body forward
and then sit back between the heels. The trunk is
upright. Place the hands on the thighs.

BENEFITS :
1. Improves memory.
2. Cures backache and chest diseases.
3. Helpful in concentration.
4. Strengthens the thighs knees and toes.
5. Improves the digestive system.
6. Makes the body strong.
03 AGNISTAMBHASANA - FIRE LOG POSE

TECHNIQUE :
Sit with the legs straight. Bend the right leg and
place the foot very close to the body on the floor.
Now bend the left leg and bring the foot very close
to the body on top of the right thigh. The upper
body is straight. Both knees should rest on the
floor. If unable to keep the body upright, or bring
the knees to the floor, sit on a cushion of an
appropriate height.

BENEFITS :
1. It gives stability and peace of mind and
drives away stress and anxiety.
2. Half Lotus Pose helps in Meditation and
Pranayama.
3. It restricts blood flow to the lower part of the
body.
4. It helps in therapeutic conditions like
Hypertension, Type II Diabetes, and Cardiac
ailments.

02 PADMASANA - LOTUS POSE

TECHNIQUE :
Sit with legs straight on the floor. Bend the right leg
and place the foot very close to the body on top of
the left thigh. Now bend the left leg and bring the
foot very close to the body on top of the right thigh.
The upper body should be completely straight and
knees should touch the floor. To keep the trunk
upright more easily and help the knees to rest on
the floor, sit on a cushion of an appropriate height.

BENEFITS :
1. Improves digestion
2. Reduces muscular tension and brings blood
pressure under control
3. Relaxes the mind
4. Helps pregnant ladies during childbirth
5. Reduces menstrual discomfort
05 SIDDHASANA - POSE OF THE ADEPT

TECHNIQUE :
Sit with the legs straight. Bend the right leg and
place the foot very close to the body on the floor.
Now bend the left leg and place the left foot on
top of the right calf. The sole of the foot touches
the right thigh. Pull the toes of the right foot up
between the thigh and the calf of the left leg and
the toes of the left foot down between the thigh
and the calf of the right leg. If it is difficult to keep
the body upright or the knees do not rest on the
floor, then sit on a cushion, at the appropriate
height.

BENEFITS :
1. Stretches the front of your ankles.
2. Strengthens calf muscles.
3. Stretches your groin muscles, which helps
improve hip flexibility.
4. Stretches inner thighs/hip adductors.
5. It’s a great hip opener.
6. Strengthens your lower back.
7. Builds strength in your erector spinae
muscles (the muscles that help you sit up
straight).
8. Strengthens your core.
9. Sitting in Siddhasana while meditating or
practicing pranayama can help calm your
nervous system.
Position of the Hands in
Meditation
Particular Mudras are used with the breathing and concentration exercises and also for
meditation. A Mudra is a position or gesture that is practiced for a specific purpose or
expression.

Chin Mudra - Position of the Fingers in Meditation

In the meditation posture, place the hands on the knees

with palms facing up. Thumb and index finger touch
each other and the other three fingers remain straight
but relaxed. Chin Mudra represents the union of the
cosmic with the individual consciousness. The index
finger represents individual consciousness and the
thumb, cosmic consciousness. The three remaining
fingers symbolize the three Gunas, the three
fundamental qualities of the world. The three Gunas are:
Rajas Guna - Activity, restlessness, Tamas Guna -
Laziness, ignorance, Sattva Guna - Harmony, clarity. It is
the goal of the Yogi to move beyond the three Gunas
and to unite with the cosmic Self.

Pranayama Mudra - Position of the Hands in the Breath Exercises

Place the index finger and middle finger of the right

hand at the eyebrow centre in the middle of the
forehead. The thumb is used to close the right nostril
and the ring finger to close the left nostril. If the right
arm becomes tired it is also possible to practice with
the left arm.
Rules of Yoga Asanas and
Meditation
RULE - 1 : Yoga poses should be practised in the morning. It is
better to do yoga after taking bath.

RULE - 2 : Yoga poses should be performed at peaceful and

airy place.

RULE - 3 : Yoga poses yields more results when done with full
concentration.

RULE - 4 : The practice of Asana should be increased gradually.

It opens up the body and gives elasticity.

RULE - 5 : We should be dressed scantily while performing

yoga but during winters proper clothes should be worn.

RULE - 6 : It can be performed by a person of any age. But prior

to start practice, guidance should be taken from trained
professional.

RULE - 7 : These exercises should be performed with empty

stomach. The meal should be taken after at least 2 hours of
yoga Aasan.

RULE - 8 : Pranayam should not be performed by a sick person.

RULE - 9 : Shav Aasan must be performed after completing the

yoga. Aasans benefit only when followed by shava Aasana.
Conclusion
Yoga and meditation when practiced together reinforce the connection between
mind and body, improving mainly health and well-being. There are several styles of
yoga that merge meditation with the physical routines, which use controlled
breathing throughout the poses of yoga. By simply unwinding, clearing the mind
and concentrating on controlled breathing, one can meditate without practicing
yoga as well. Both yoga and meditation have proven health benefits when
practiced regularly.

The modern life is full of stressful situations, exhaustion from long hours and less
sleep, hypersensitivity, and anxiety disorders. By including one of the several
different types yoga or meditation to your life you will improve the value and
possibly the quantity of your life. By improving your health you can take part in
more physical activities and simply feel superior to the things you do every day.

Moreover, studies commend that doing yoga consistently improves health and
body responsiveness, leading to better habits of eating. This, in turn, guides to
increased confidence and the wish to take care of own body.

Decisions regarding your health and wellbeing and a free, happy life, are in your
hands. Practice yoga regularly as it is easy to do and also helps in getting rid of
certain serious health issues that are commonly found nowadays in our daily
lifestyle, with firm determination and success will be certain.