LeESMILLS+ THIS PRICE WON'T LAST. LOC INTRODUCING LES MILLS+ BASE. > 1 0 Yoga ‘The history of yoga is indeed very old. Nothing ean be said firmly about the origin of yoga. Only it ean be said that yoga originated in India, The available evidence shows that history of yoga is related to Indus valley civilization. At that time people used to do yoga on the basis of secondary source. It can be alluded ‘that yoga originated approximately 3000 BC in India. The first book on yoga was written by Patanjali in 147 BC. In faet, yoga is derived from a Sanskrit word "Yoj' which means union or join. Nowadays yoga has become very popular throughout the world. The present age can be said the age of stress, tension and anxiety. So, most of the persons have not been living a happy and fruitful life, In western countries, Yoga hhas become a way off. Ithas.a vital significance in the life of human beings. According to Patanjali yoga means to control the desires ofa human being. ‘The system of yoga is built on the threo main structures : exercise, breathing and meditation. = The exercises of yoga are designed to put pressure on the glandular systems of the body, increase its efficiency and total health. The body is looked upon as the primary instrument that enables us to work and so a yoga student treats it with great care and respect. = Breathing techniques are based on the concept that breath is the source of life in the body. ‘The yoga student gently increases breath control to improve the health. = Thetwo systems of exercise and breathing prepare the body and mind for meditation and the student finds an ensy approach to a quiet mind that allow silence and healing from day-to-day stress, Regular daily practice ofall three parts of this structure of yoga produces a clear bright mind andastrong capable body and mind. Elements ‘The eight stepsor elements ofelassieal yous are + 1. Yama — Refrainingfrom violence, lying, stealing and hoarding, 2. Niyama = Purity,contentitient, foleranees and remembrance 3. Asana = Physical exercise 4, Pranayam — — Breathing techniques. 5. Pratyahara — Preparation for meditation deseribed as withdraw of the mind from the senses, 6. Dharana ~ Concentration being able to hold the mind on one object for a specified time. wwvictiwariacademy.com Sa Yous ~ PhysicalLeESMILLS+ THIS PRICE WON'T LAST. LOC INTRODUCING LES MILLS+ BASE. A 8. Samadhi — Absorption, or realization of the essential nature ofthe self ‘Types (Kinds) Some ofthe most well known types of yoga are described below Hatha Yoga:'The physical movements and postures, plus breathing techniques. Thisis what most people associate with yoga practice. Raja Yoga: It incorporates exercise and breathing practice with meditation and study producing well rounded individual nana Yoga: The path of wisdom. Bhalkti Yoga : The practice of extreme devotion in one pointed concentration upon one's concept of God. Karma Yoga : All the movements and all work of any kind is done with the mind centered on personal concept of God. Asanas Asanas are the first and the most important stage of yoga. They are specific body postures practised to keep the body healthy. Asanas help in exercising every muscle, nerve and gland of the body and are thus highly useful in maintaining physical fitness. Mentioned below are the Sanskrit names (along with the English name) of the major asanas S.N, Sanskritname EnglishName 1, Surya Namaskar ‘Sun salutuation 2. Anjaneyaasana Salutation Posture 3. Ardhachandraasana Halfmoon Posture 4, Ardha Matsyendraasana Halfspinal twist Posture 5. Balaasana Child Posture 6. Chakraasana ‘Wheel Posture 7. Dhanur asana Bow Posture 8. Ekapadaasana Onelegged Posture 9. Garudasana Halfspinal twist Posture 10, Halaasana Plough Posture 11. Matsyaasana_ Fish Posture 12. Natarajaasana King of the dance Posture wwvictiwariacademy.com a Yous ~ PhysicalLeESMILLS+ THIS PRICE WON'T LAST. LOC INTRODUCING LES MILLS+ BASE. a 14. Pavana muktaasana Wind releasing Posture 15. Sarvangaasana ‘Shoulder stand Posture 16. Shalabhaasana Locust Posture 17. Shavaasana Corpse Posture 18. Siddh asana Accomplished Posture 19. Simhaasana Lion Posture 20. Sirshaasana Head stand Posture 21. Tadaasana Mountain Posture 22. Ugraasana Powerful Posture 23, Ustraasana Camel Posture 24, Vajraasana Diamond Posture 25, Vira asana Hero Posture 26. Vrikshaasana ‘Tree Posture 27. Vrischika asana ‘Scorpion Posture Some of the asanas are discussed below: 1.Padmasana Padmasana means lotus posture. This asana gives the appearance ofa lotus. It is the best asana for contemplation. Stepsto follow: 1. Siton the ground by spreading the logs forward. 2. Place the right foot on the left thigh and the left foot on the right thigh. 3. Place the hands on the kneejoints as shown in the figure.. 4, Keep the body, back and head hand erect. 5. Eyesshould beclosed. Benefits = Ithelpsin improving concentration and memory. = Ithelpsto preserve vital fluids in the body. = Itprevents abdominal disease and female disorders, = Itbrings peace and longevity. icademy.com PhysicalLeESMILLS+ THIS PRICE WON'T LAST. LOC INTRODUCING LES MILLS+ BASE. A ‘This asana helps the practitioner to acquire many supernal powers.Be aware ofthe feelings that the posture develops in various parts ofthe body. Let the mind move with the breath movements. Steps to follow 1. Place the left heel atthe anus, as shown inthe picture. 2. Tt should be in a way that the knees and the heels both lie uupon each other 3. Keeptheeyeshalfelosed. 4, ‘The hands must be placedon the knees as shown. Benefits 1. Thisasana helps in improving concentration 2, Ttimproves memory, digestion and the peace of the mind. 3, Dhanurasana ‘As we know that the spinal cord is the most important and most subtle part of the body. Most asanas involve the spinal column. This asana helps to develop the spine. In this asana the focal point of concentration is the spinal column. Steps to follow: 1. Lieon the ground facing downwards as shown. 2. Grip the ankles with the hands by bending the legs backwards. 3. This pose should be maintained for a few seconds, and then come back to the starting position. Benefits = Itcuresconstipation and removes excess fat and thusshelps lose extra weight, = Itactsasacure forheumatism and gastro intestinal disorders, = Itimproves intestines, igestionand appetite. 4. Vajrasana On performing this asana sensation is felt in the body: We should do the movement in relaxed manner. Inhale slowly and exhale slowly. While drawing the abdominal region inwards and expanding the chest, focus the attention on breathing. Steps to follow 1. With knees, ankles and big toes touching the ground, take a kneeling position. 2. One should sit on the heels and place palms on the knees as shown in the figure, Draw the abdominal region inside and expand the chest. wwvictiwariacademy.com ae Yous ~ PhysicalLeESMILLS+ THIS PRICE WON'T LAST. LOC INTRODUCING LES MILLS+ BASE. A 1. The blood pressure patients will benefit from this asana, 2. Italsostrengthens the spine. 5. Halasana In this asana, the abdominal muscles are strengthened. Asana ensures a healthy condition of the spine. It enhances the flexibility of the spine and all the 31 pairs of spinal nerves are well nourished. Lifting the legs to touch the ground above the head, is not easy in the beginning, Practise this asana only as much as youcan perform easily. Steps to follow: 1. Lieflaton your back. 2. Raise your legs slowly and touch the ground with the toes above the ground. 3. Dothisasana for 1 to2minutes only. Benefits = Ithelps to cure obesity, constipation, dyspepsia, liver and spleen disorders. ‘= Itstrengthens the abdominal muscles and nourishes the spinal nerves, = Italsocures myalgia and sprain in the neck. 7. Ardha Matsyendrasana ‘This asana is known as half spinal twist pose, Ittakesits Sanskrit name from the great yogic sage Matsyendra. It is one of the few yoga poses which rotate the spine. The movements in this asana tone the spinal nerves and ligaments and improve digestion. Steps to follow Siton your feet with your heels pointing outward. 2. Then sit to the right of yourfeet. 3. Lift your left leg over your right placing the foot against the outside of the right knee. Bring your right heel close to your buttocks. Keep the spine erect. 4. Stretch both of your arms outtoithe sides at shoulder level and twist around to the left foot with your right hand, placing your left hand on the floor behind you. While exhaling, twist as faras possible to the left. Benefits = Itkeeps the gall bladder and prostate healthy. = Itimproves digestion. = Itimproves the stretchability of back muscles. = Itcures constipation, wwvictiwariacademy.comLeESMILLS+ THIS PRICE WON'T LAST. LOC INTRODUCING LES MILLS+ BASE. A ‘Also known as sun salutation, the Surya Namaskar 1s ‘of the best exercises that one can perform. The benefits accruing from these exercises are unique and excellent. morning facing the morning rising sun. It is done in 12 steps, each step having its own posture with its own breathing pattern, Steps to follow: 1. Stand erect facing the sun with palms folded and both the thumbs touching the chest. Breathing: Inhale while raising the hands and exhale as hands are brought down. 2. Raise hands upward, with feet firmly on the ground and bend backwards and stretch arms Breathing: Inhale. 3. Slowly bend forward, hands touching the earth, head touching the knees. Breathing: Exhale 4, Set both hands with palms down firmly on the ground, pull the left leg backward, raise the head looking the sun. Breathing: Inhale. 5. Bringright leg back close to left leg keeping hands and leg straight. Bend the body at the hip formingan arch. Breathing: Exhale. 6. Stretch yourself fully on the ground in the saashtanga Namaskar pose. Feet, knees, thighs, chest and forehead touch the ground with the hands stretched out. Now slowly turn the head to the sides first to left and then toright. Breathing inhale first and then exhale fully 1 8. 9. 10. rt 12, Bes Slowly raise the head bend backward as much as possible, hands straight. Breathing Inhale: Parvatasana-sameasstep 5, Breathing -exhale, ‘Sameas step 4 with the différeneéthat the right legis brought forward Breathing inhale ‘Sameas step 3-Breathing:exhale ‘Sameas step 2-breathing: inhale ‘Sameas step 1-Breathing, exhalesinhale and exhale. nefits = Surya Namaskar improves the physical body prana (breathing) mind, intellect and the iss components of the entire human personality. It can be used as a personality development tool = Ttalsoreduces the extra fat from your body. = Itimproves body posture, = Itstrengthens the body muscles, wwvictiwariacademy.com