LEARNING OBJECTIVES 5.1 Meaning and Importance of Yoga 5.2. Elements of Yoga 5,3 Introduction to Asanas, Pranayama, Meditation and Yogic Kriyas 5.4 Yoga for Concentration and Related Asanas (Sukhasana; Tadasana; Padm: Shashankasana; Naukasana; Vrikshasana and Garudasana) Relaxation Techniques for Improving Concentration—Yoganidra 5.5 The history of yoga is indeed old. Nothing can be said firmly about the origin of yoga except that it originated in India. The available evidences show that history of yoga is related to the 3 Valley Civilisation. At that time, people used to do yoga. | . Usually, we depend on secondary sources to know about the history of yoga. On the basis of various sculptures and scriptures, we reach the conclusion that yoga was a part of this civilisation. Yoga is | also mentioned in Mahabharata, Ramayana and Upanishads.) Patanjali also wrote about yog in 147 BCE. During this period, yoga had beet Yoga—part of Indian culture developed significantly. Even saints, Kabir, ‘Tulsidas and Surdas had mentioned about yoga in their writings. Yoga is a large part the Indian culture. 5.1 MEANING AND IMPORTANCE OF YOGA : ee Meaning of Yoga v a “ i ived from a Sanskrit word ‘ in verb form, which means to unite or to join, Yoga is derived from a Sane tis concerned with the unin ofthe individual souls the Absolute or Divine ‘soul. It is a science of development of an individual's consciousnes* sauna AND PuystcaL Epucation-XI i Saraswati HEALTHYoga is the funification of Atma with Parmatma’. It also means the unification of physical, mental, intellectual and spiritual aspects of human being. The following definitions can be beneficial to understand the meaning of yoga: 1. “Checking the impulses of mind is yoga.” —Patanjali ‘oga is attaining the pose.” Maharishi Ved Vyas 3. “Yoga is spiritual Kamdhenu.” Swami Sampurnanand 4. “The knowledge about Shiva and Shakti is yoga.” -Agam 5. “Oneness of man with God is known as yoga.” -Shri Bharati Krishna Tirtha 6. Lord Krishna says, in Bhagwad Gita. “Skill in actions or efficiency alone is yoga.” Importance of Yoga |) area Itis a universal truth that modern age is the age of stress, tension and anxiety. Nowadays, most of the people are not leading a happy and productive life. They indulge in materialism. Their life is full of problems. At last, it can be alluded that everybody, whether rich or poor, isnot happy in the present-day life.|Kin Hubbard has rightly said, “It is pretty hard to tell what brings happiness: poverty and wealth have both failed.” Everybody is in a hurry. Human beings have no time to think about leisure. Everything is time-bound and we are chasing time. This makes us physically tired ant Nehtally tense.\In order to get rid of physical fatigue and mental tension and stress, we have devised certain means. We attend parties and take drinks for relief, satisfaction and relaxation, but instead of getting peace and relaxation we suffer with more tension, stress and fatigue. Purchased relaxation does not provide us with peace and satisfaction in real life. We further sink in various complex problems. That is why, we are falling prey to various diseases. At this juncture, yoga can be significant for us. We can get rid of stress-related problems by practising yoga. The following points clearly show the importance of yoga. Tate a .& Physical Purity: Internal organs of our body can be cleansed by various yogic “exercises. Basically, there are three substances in our body, ie., vaat, pitt and kaph. If there is a proper balance of these substances in our body, we may remain healthy. Neti, Dhouti, Nauli, Basti, Kapalabhati, Tratak, etc., are yogic exercises or shatkarmas that keep the internal organs of our body in a clean state. For proper cleanliness and purity of our internal organs, we should perform these yogic exercises regularly. 2. Cure and Prevention from Diseases: There are various diseases which usually hamper the smooth functioning of our body. Yoga not only protects us from many diseases but also cures them. Various yogic exercises increase the immunity power of an individual. If an individual performs yogic exercises regularly, he cannot fall prey to diseases. Vajrasana helps control diabetes. Similarly, a large number of diseases such as bronchitis, sinusitis, arthritis, gastritis, dyspepsia, asthma, high blood pressure, leprosy, hay fever, heart attack, sciatica, menstrual disorders, stress, urinary disorders, back pain, hysteria, etc., can be prevented as well as cured by various yogic exercises. 3. Reduces Mental Tension: Yoga can help in reducing tension. It is a well-known fact that most of the people remain under stress and tension. They do not get peace anywhere. They feel upset and disturbed in the present-day life. They think that money can bring happiness and peace to their life but it further intensifies their stress ), (nid a Yoo HMSeogestivdviy ee p a and tension. Pratyahar, Dharana and Dhyan play a vital role for restoring peace of mind, Makarasana, Shavasana, Shalabhasana, Suptasana and Bhujangasana are beneficial for releasing stress and tension. 4. Healthy Body: Everyone in this world wants to have a healthy body. Various yogic asanas are best suited to get rid of many health problems and to stay fit. They make our body strong, reenergize it and improve flexibility. Feds 5. Provides Relaxation: Rest and relaxation are essential for removing fatigue, ” When we indulge in any physical or mental work, after some time we feel tired. At this juncture, we cannot do further work. So, we need relaxation. Shavasana and Makarasana are beneficial for relaxation. Padmasana and Nadam Sadhana are good for reducing mental fatigue. 6. Helps Maintain the Correct Posture of Body: Nowadays, postural deformities are common in individuals. Without good posture they are unable to do their work efficiently. They are not able to enjoy life. They usually put more energy in simple tasks. If we perform yogic asanas regularly, we can maintain the correct posture | of our body. Vajrasana, Sarvangasana, Mayurasana, Chakrasana, Bhujangasana, Dhanurasana, etc., are not only preventive asanas but curative also. Through these yogic exercises, we can keep our body in high spirits. 7. Yoga Can Be Performed Easily: In present-day life, everybody seems tobe in a hurry. Life has become fast. Every individual complains of shortage of time. To do an exercise other than yogic exercises requires enough time and money whereas, yogic exercises _ can be performed easily. These exercises can be done in a short duration and are not expensive. Moreover, these exercises can be performed in less space. ae’ 8. Spiritual Development: Through yoga, efforts can be made to attain spiritual _ development. We can have a good control on our mind by doing regular yogic exercises. _ Ifour mind is pure, we can make efforts to achieve spiritual heights. Padmasana and Siddhasana are the best asanas for spiritual development. These asanas enhance | meditation power. Pranayama is also useful for spiritual development that brings peace in life. 9. Increases Flexibility: Flexibility is significant for every person. It makes the movements of body efficient and graceful. It is also helpful in preventing sports injury. Various yogasanas increase flexibility of body. Chakrasana, Dhanurasana, Halasana, Bhujangasana and Shalabhasana are beneficial for increasing flexibility. Muscles also become flexible by performing these asanas. 10. Reduces Obesity: Obesity is a worldwide problem. Obese people fall prey to various diseases. Yogic exercises can help in reducing obesity. For example, pranayama and specially meditative asanas reduce obesity. Research studies have shown that obesity is also caused by mental tension and stress. So, by reducing mental tension throug! meditative asanas obesity can be reduced. 11. Improves Health: Yoga helps in maintaining and improving health by making our muscles strong and regulating other systems of the body such as respiratory. excretory, circulatory, nervous and glandular systems. It increases the efficiency of these systems in our body and thus improves health. Saraswati Heauw axp Pxvsicat, Enucation-XIFen? ux w i2. Enhances Moral and Ethical Val; Nowadays, there is a declining trend in moral and ethical values. By following the first two steps of astanga yoga, moral and ethical values can be enhancéd. In fact, the practice of yama@ and niyaima such as non-violent makes an indit , truthfulness, aparigraha, non-stealing, swadhyaya, santosh, etc., dual strong more morally and ethically. In a nutshell, it can be concluded that yoga is significant for mankind specially in the present-day life. An individual can attain perfect health and can lead a happy, contented, exhilarated and productive life, if he performs yogic exercises regularly. aot ony 52 ELEMENTS OF YOGA) =i" Patanjali described eight elements of yoga in Yogasutras. These are called eight-fold paths or eight steps through which ultimate goal of yoga can be achieved, i.e., union of our soul with the supreme soul. These elements of yoga are stated below. 1. Yama, 2. Niyama 3. Asana 4. Pranayama 5, Pratyahara 6. Dharana 7. Dhyana 8. Samadhi The practice of each element is important for attaining the goal of yoga. After getting proficiency in one element, we should proceed to the next element. The elaboration of these elements is given subsequently. Yama cel prectices Yama is the first element of Astanga yoga. Through the practice of yama one can abstain from doing things that keep one’s mind involved in the inevitable struggle for survival. One can remain away from violence. Yama consists of five moral codes of conduct. According to Mahrishi Patanjali, there are five yama, ie, Ahimsa or Non-violence, Satya or Truthfulness, Asteya or Non-stealing, Brahmacharya and Aparigraha. The brief explanation of yama is given below. 2 1, Ahimsa or Non-violence: It means, one must keep away from causing harm to any organism or human being. Anxiety, jealousy, hate, anger and such types of negative emotions are included in violence. So, we must remain away from these emotions. We must not injure anyone. We must not speak ill of others. We must not display any negative emotion. There must be love, affection and regard for human beings as well as for other creatures. 2. Satya or Truthfulness: Satya is an important yama. According to satya, we Eight elements of yoga must be truthful in thought, word and deed. We must not tell a lie. We must abstain from falseness of any kind. We must not speak to others in a deceitful manner. We must speak the truth at any cost. miclendiv Yoo, MRErok Foshce| y 3, Asteya: Asteya means non-stealing. The propensity to use others’ objects, money oy thoughts for our own benefits is stealing. We must abstain from it. Even thinking about stealing something is wrong. So, we should neither steal anything nor motieaie others to steal. We should feel satisfied with what we possess. 4, Brahmacharya: Not to take a diet that stimulates sexual desire, not to read pornographic or sex-related literature, and not to indulge in sexual relations is called Brahmacharya, We must keep the above points in our mind so that we can follow the path of brahmacharya. 5. Aparigraha: Parigraha means to collect money and property for self-interest and, on the contrary, Aparigraha means to lead a life with minimum requirements. It is an attitude of mind that does not consider anything to be our own. We should not desire for physical pleasures. So, we must follow aparigraha. ; Niyama Niyamas are related to individual's body and senses. Niyamas are also ethical practices as yamas. There are five niyamas such as Saucha, Santosh, Tapa, Swadhyaya and Ishwara Pranidhana. Their brief explanation is given below. 1, Saucha: Saucha means purity. We must be clean physically as well as mentally. We must keep our body clean externally as well as internally. A special emphasis is given to purity of internal organs in yoga. For the purity of internal organs there are six shudhi kriyas or shatkarmas in yoga such as neti kriya, hapalabhati kriya, dhouti | riya, ete. th 2, Santosh: Santosh means contentment. We must develop a feeling of satisfaction in all situations of life. We must feel satisfied with what God has given us. We should not obsess after desires. 3, Tapa: To endure the difficulties, obstacles and complex situations easily in the way of attaining the objective and to go ahead continuously towards the goal is called Tapa. | \ We should accept the conflicts like pleasure and pain, loss and gain in the same spirit. i, Swadhyaya: To study the great Vedas, Granths, Upanishads, Yogdarshan and Gita with devotion is called Swadhyaya. It is the first type of study. Second type of study is the study of self. To know about who am I? What should I do? What _ am I doing? What is the aim of my life? The above two types of studies are related _ to swadhyaya. | 5. Ishwara Pranidhana: It is an important stage of Niyama. To dedicate all the deeds | to God is called Ishwara Pranidhana. In such a stage, a true devotee thinks that _ whatever facilities and prosperity such as body, mind, youth, intelligence, position, power, respect, etc., he/she has achieved in life are only due to God’s grace. He! | she surrenders to God and removes vanity, pride, ego and other impurities from his/her mind. VAT, Asana Veml After yama and niyama, asanas come on the third level. Asana means ‘position or posture of body’, It also means to sit in easy posture. Due to its popularity, most of the people think that yoga is nothing but asana. They are not aware that asana is a step towards yoga. In fact, asanas are performed to keep the body flexible, agile and young. Asanas also improve Saraswati Heaurn AND PxystcaL Epucation-XIbody fitness by reducing inappropriate accumulation of fat in the body. There are various types of asanas such as corrective asanas, relaxative asanas and meditative asanas, These of asanas have different types of effects on various organs of body. These asanas activate the functions of various organs, Asanas can be performed from young age to old without any problem. type Pranayama Pranayama is the control of the process of breathing. It means the appropriate control wer inhalation and exhalation. Basically there are three constituents of pranayama, ie, Puraka (Inhalation), Kumbhaka (Retaining the breath) and Rechaka (Exhalation). There are various types of pranayama such as Ujjayi, Suryabhedi, Sheetkari, Sheetali, Bhastrika, Bhramari, Murcha and Plavini. Pranayama helps in regulating the metabolic activities and enhances the functions of heart and lungs. It also provides longevity to life. Pratyahara = agit 4 NNN aH AY Pratyahara is a process of self-control in which an individual is able to exercise control over his/her senses. Indeed, to control the mind and senses is called pratyahara. In pratyahara, the senses no longer respond to the external objects that hinder mental concentration. The attachment of various senses such as words, beauty, ton faste, smell, etc., diverts the individual from the way of self-welfare. The practitioner of pratyahara starts feeling extreme pleasure in remembering God. Dharana ‘i Dharwia's the concentration of mind. Generally, itis sean that the mind has a tordoncy to get scattered but if the scattered mind is brought under control and set to one focal point, concentration is said to be achieved. The focal point can be in the centre of the forehead or navel or a pointed soothing light at a distance. Dharana is the first step towards samadhi. In fact, dharana is a mental exercise which enables a yogi to go ahead towards dhyana and samadhi. rd Dhyana , ay ; Dhyanais @ process of complete aay of mind. It is a stage prior to samadhi. Generally, dhyana remains attached to our life at every moment. Whenever we perform any specific task in the family, it is usually advised to do that task with ‘dhyana’ (Dhyan se karana). But we do not understand its appropriate meaning. In fact, dhyana is a complete concentration of mind over a period of time without any distraction. Samadhi The union of individual's soul with the Supreme soul is called samadhi. Samadhi is also called the checking or destruction of all the impulses of mind. During the stage of dhyana, when the disappearance of self-awareness takes place, the yogi or yogini attains the stage | of samadhi. He/She begins to feel the real truth. He/She forgets himself completely. He/ + She begins to experience the divine pleasure. \I DUCT ¥ yoalc ey ao ASANAS, PRANAYAMA, MEDITA’ Meaning of Asana According to Patanjali asana means, sthiram sukham aasanam i.e., ‘that position which is comfortable and steady’. In Brahamanopanishad, ‘To sit in a comfortable position or posture for everlasting period is called asana’. Asana is that state of body in which it may be kept easily. As a matter of fact, the ability to sit comfortably for an extended period of time in any position is called asana. In asanas, body is kept in various positions in suc a way, that the activities of organs and glands of body become more efficient and finally improve the health of mind and body. In fact, asana is a means through which physical and mental development, prevention and control of diseases, delaying ageing, which are the desired effects of yogic practices, can be,achieved. Classification of Asanas Asanas are classified mainly into the following three categories on the basis of their effects: 1, Meditative Asanas 2, Relaxative Asanas 3. Cultural or Corrective Asanas Samasana, Veerasana, | Makarasana, etc. Bhujangasana, Shalabhasana, Gomukhasana, etc. Dhanurasana, Chakrasana, Singhasana, Vajrasana, Paschimottanasana, Mayurasana, Gorakshasana, Mandukasana, etc. _ Meditative Asanas Padmasana, Sidhasana and Samasana are the main asanas of meditative asanas. By practising these asanas, the meditation power of an individual is enhanced. The practice of these asanas should be done before performing meditation. In fact, meditation is done by remaining constant in these asanas. It is more beneficial to perform such asanas in complete peaceful environment. Relaxative Asanas Shavasana and Makarasana are the main asanas of relaxative asanas. The practice of these asanas removes fatigue and relaxes an individual physically and mentally. An individual gets complete relaxation after performing such asanas. REET Saraswati Heaurn anp Puysical. Epucarioy-X1Cultural or Corrective Asanas Shirsasana, Sarvangasana, Matsyasana, Halasana, Bhujangasana, Shalabhasana, Dhanurasana, Chakrasana, Mayurasana, Singhasana, ete., are the prominent asanas jof cultural or corrective asanas. These type lof asanas regulate and systematise different activities of the body and finally provide energy to the body to perform pranayama, pratyahara, Jdharana, ete. ‘ Halasana—corrective asana Meaning of Pranayama ‘The word pranayama comprises two words— rana plus ayama. Prana means ‘vital energy’ jor ‘life force’ and ‘ayama’ means ‘control’. In this lway, pranayama means ‘the control or regulation of prana. There are three parts of pranayama. 1, Puraka, Puraka means inhalation. 2. Rechaka. Rechaka means exhalation. 3. Kumbhaka. Kumbhaka means retaining the breath. There are two types of kumbhaka: (@) Internal Kumbhaka (6) External Kumbhaka aaian (a) Internal Kumbhaka. To retain the breath after complete inhalation is called internal kumbhaka. (6) External Kumbhaka. To retain the breath after complete exhalation is called external kumbhaka. 'ypes of Pranayama. There are following main types of pranayama. eo a yiesh ae mr) 1, Suryabhedi Pranayama ?¥ 2. Ujjiayi Pranayama - 3, Sheetkari Pranayama 4, Sheetli Pranayama 5. Bhastrika Pranayama 6. Bhramari Pranayama 7. Plavini Pranayama 8. Morchha Pranayama ec eaning of Meditation hyana or meditation is the prior stage of Samadhi. Dhyana is a process of complete tability of mind. According to Patanjali, “The concentration of chitta (mind) on an impulse vritti) without any divergence, is called dhyana”. Indeed, the concentration and the process f thinking on any subject or object is called ‘Dhyana’. The Stage, when perception starts irectly, is called real Dhyanavastha. The way in which we can see an object directly in front of our eyes, in the same way if we are able to clarify the subtle perceptions of mind Yocos MEEin front of our internal eyes, it should be assumed the stage of dhyana (meditation) is reached. ‘To clarify the subtle perception into the sight of mind’, if this stage is clarified, the stage of dhyana is clarified itself. For example, as in the practice of yognidra, by naming the trees, plants, fruits, flowers, etc., it is said to clarify by imagination only. In the beginning, we do not see anything but gradually by creating figures in imagination, images appear one after the other. When the stage of imagination is deep and the image Meditation of a particular object is seen, it is called the stage of meditation. When an individual attains such concentration, it is converted to the stage of dhyana and whatever he/she thinks or imagines in this stage, he/she starts seeing them clearly. Dhyana is not a practice but it is a stage in which there is a continuous dynamic consciousness without any obstruction. So, dhyana is not practised but it is a stage that is attained and experienced. Meaning of Shatkarmas or Shudhi Kriyas ‘The human body is just like a machine. Similar to a machine which requires inner and outer cleanliness for smooth and systematic functioning, human machine also needs inner and outer cleanliness for proper functioning. Generally, we do outer cleanliness which is easy but inner cleanliness is slightly difficult. As a matter of fact, the inner cleanliness of our body can be done properly by shudhi kriyas which are called shatharmas. Shatkarmas means~ six actions. The cleanliness of internal organs of our body can be done by six actions. Shatkarmas or shudhi kriyas are very essential for maintaining the health of our body. ‘There are following shatkarmas/shudhi kriyas. 1. Neti 2. Dhouti 3. Basti 4, Nauli 5. Tratak 6. Kapalbhati 5.4 YOGA FOR CONCENTRATION AND RELATED ASANAS TADASANA; PADMASANA; SHASHANKASANA; NAUKAS. VRIKSHASANA AND GARUDASANA) Yoga for Concentration Concentration is one’s power of focusing or attention on something. It is an important attribute in our life that enables us to perform well in all that we do. Yoga, by its nature, is said to be a great means to improve concentration. Meditative exercises, through certai" yogic asanas, help train mind and bring it to a relaxed state. Through this technique, W° can deal with feelings of stress and anxiety and focus well on the work at hand. Ther? Saraswatt Hearn ax Puysicat, Epucation-XIare many studies that have shown yoga to improve concentration, contribute good mental energy and bring a balance of body and the mind. Some of the asanas that help improve concentration are discussed below. j. Sukhasana Sukhasana is a combination of two words: ‘Sukha’ and ‘asana’, ‘Sukha’ means ‘pleasure’ or ‘happiness’ and asana means posture, Procedure: Sit with legs straight in front of the body. Then bend the right leg and place the foot under the left thigh. After that bend the left leg and place the foot under the right thigh. Keep the hands on the knees in such a way that the palms should rest on the knees. Keep your head, neck and back straight. Close your eyes and relax the whole body. Benefits: 1, It is a good meditation posture. It improves concentration. Increases the glandular functioning. Improves leg strength and flexibility. Cures arthritis and knock-knees. Calms the mind. It improves posture. It reduces stress and anxiety. Facilitates mental and physical balance without causing strain. 10. Strengthens the back. Contraindications: The individuals who have knee injury should not perform this asana for long duration. ‘Sukhasana Reanen © @ 2. Tadasana Procedure: Stand up in attention position. Lift your arms upwards. Stretch your hands upwards. Raise your heels, and come on your toes. Also pull up your body upwards. After some time breathe out slowly and come to the previous position. Repeat the same 10 to 16 times. Benefits: 1. It is helpful in developing physical and mental balance. 2. It reduces obesity. 3. It cures constipation 4. It cures digestive problems. 5. It improves body posture. 6. It alleviates sciatica. Aves ~ b005 rip Tadasana i”7, Itis an excellent asana for those who wants to enhance their height. 8. It is beneficial in treating hypertension. g. Improves the concentration of mind. Contraindications 1, Ifyou have low blood pressure you should not practise this asana. 2. In case of headache or insomnia you should avoid practising this asana. 3. Individuals, who suffer from blood circulation problems such as faulty valves, should not perform this asana. 3. Padmasana ‘Padma’ means ‘lotus’ and ‘asana’ means ‘posture’. It means sitting in a position without any movement. Procedure: First of all sit in a squat position. Place the right foot on the left thigh so that the heel of the right foot may touch the hip bone of the left thigh. Then, lift the left foot and in the same way keep it on the right thigh. The backbone should be straight and erect. Place your arms on the knees. After practising it for few days, it becomes easy to perform this asana. Benefits: 1. Padmasana increases the focus of mind and concentration. 2. It calms the brain. 3. It helps to relax the body. 4. It helps to stimulate the abdomen and spine. 5. This asana is the base for all asanas and it straightens hip and knees. 6. It helps in reducing blood pressure and muscular tension, 7. It helps in reducing abdominal fat. Padamasana Contraindications Those individual who suffer from sciatica or weak or injured knees should not practise this asana, This asana should not be practised until you have good flexibility 4 your knees. 4, Shashankasana (Hare Pose) Procedure: Sit in Vajrasana. Place hands on the thighs. Keep the upper body straight and relaxed while inhaling, raise both the arms above the head. Keep them straight and shoulder width apart. Exhale while bending the trunk forward from the hips, keeping thé arms and head straight and in line with the trunk. Then, hands and forehead should res Saraswati HEALTH aND PxystcaL Epucation—XIon the floor in front of the knees. Bend the arms slightly so that they are fully relaxed and let the elbows rest on the floor. Retain breath for up to five seconds in the final position, At me time, inhale and slowly raise the arms and trunk to the vertical position. Exhale while lowering the arms to the knees. Practise this 3 to 5 times. Those who want to calm anger may increase the duration of the final position from 3 to 10 minutes. Shashankasana Benefits 1. It helps to relieve fatigue and promotes concentration of mind. It helps in relieving anxiety and depression due to its calming effect. It improves blood supply to the head and therefore nourishes eyes and all the brain functions. It releases the pressure on the discs. It regulates the functioning of adrenal glands. Regular practice relieves constipation. ‘The spine gets a forward stretch and becomes flexible and strong. It stimulates the functioning of pituitary, pineal, thyroid and parathyroid glands. It reduces the excess fat in the abdominal region. 10. It also controls diabetes. 11. It increases the memory power. Contraindications Those individuals who are suffering from high blood pressure or slipped disc should not perform this asana, 5. Naukasana Procedure: First of all, lie down flat on the mat, with your feet together and your arms on sideways. After that keep your arms straight. Then start inhaling and as you exhale, lift your chest and feet off the ground stretching your arms towards your feet. Feel the tension in your stomach area as the abdominal 2 Naukasana Yooa MZmascles contract. Keep breathing deeply and easily while maintaining the pose. Hold 1h;, position for few seconds. Now, exhale and come back to the ground slowly and relax. y,, can perform it 3 to 4 times daily. Benefits : 1. It tones the muscles of the leg 2. It is useful for the persons with hernia 3. It strengths the back and abdominal muscles. 4. It helps in digestive process. 5. It helps in reducing belly fat. Contraindications 1. In case of low blood pressure, migraine, spinal disorder and severe headache, don} perform this asana. 2. Avoid practicing this asana if you have asthma or heart diseases. 3. Women should avoid doing this asana during pregnancy. 6. Vrikshasana The name Vrikshasana has been taken from sanskrit word urksa meaning ‘tree’ and asana meaning ‘posture’. Procedure: Stand erect with arms by the side of your body. Bend your right knee and place the right foot on your left thigh. The sole of the foot should be kept flat near the root of the thigh. Your left leg should be straight. The right leg should be perpendicular to the left leg. Then extend your arms above your head. Inhale and try to make namaskar mudra with your palms. Maintain proper balance. Try to make your spine straight with deep exhale, bring your arms and leg down. Repeat the same with left leg. It completes one round. Perform 3 to 5 rounds of this asana, however, after some time the number of rounds may be increased. Benefits 1. It strengthens the ligaments and tendon of the feet. 2. It helps in improving concentration. \Vrikshasana 3. This asana helps in relieving pain due to sciatica. 4. It helps the body in establishing pelvic stability. 5. It improves balances and stability in the legs. 6. It is helpful to those who are facing the problem of depression and anxiety. 7. It enhances the flexibility of legs, back and chest muscles. 8. It also reduces the knee problems. Contraindications ‘ou are suffering from migraine, insomnia, low or high blood pressure, acute kn€ -m and hip injury, you should avoid practicing this asana. watt HEALTH AND PuysicaL Epucation—XI7, Garudasana The name Garudasana comes from Sanskrit word garuda means ‘eagle’ and asana means ‘posture’. Indeed, Garuda is known as the king of birds. It is a standing balancing pose. procedure: Take a standing position. Then bend the right leg and twist it around the left leg. The right thigh should be in front of the left thigh and the top of the right foot should rest on the calf of the left leg. Bend the elbows and bring them on the front of the chest. ‘Twist the forearms around each other, the left elbow remaining below. Place the palms together to resemble an eagle’s beak. Slowly bend the left knee and lower the body until the tip of the right big toe touches the floor. Stay in'this position for 20 to 30 seconds with steady breathing. Release the posture and return to standing Garudasana position. After that repeat on the other side. Benefits 1, It strengthens the muscles, tones the nerves and loosens the joints of the legs and arms. 2. It improves balance. 3. Strengthens ankles 4, It alleviates sciatica and rheumatism. Contraindications Ifyou have had a recent ankle or elbow injury, you should avoid performing this pose. 5.5 RELAXATION WBC IEE FOR IMPROVING | GAGE E20 YOGANIDRA Re AB opts Tascisa Dosh a Nowadays, human life has become fast and hectic. Every individual is trying to adjust in this fast changing world but all in vain. Ultimately, human beings are facing various mental or psychological problems. Yoganidra, as a technique of pratyahara, not only provides relaxation to body and mind but also has a number of benefits. Yoganidra is usually referred to as ‘Yogic sleep’. It is a systematic method of guided relaxation that has a profound effect on body and mind. Yoganidra also means ‘Psychic sleep’, i.e., sleep with complete awareness. In the practice of yoganidra, the body sleeps but the mind remains awake. In psychology, the state of yoganidra is called a state between sleep and wakefulness. Yoganidra is performed in the posture of shavasana, with the eyes closed. In fact, yoganidra is a very powerful physical and mental relaxation technique. Stages of Yoganidra: The complete practice of yoganidra consists of the following stages. 1, Preparation: Get ready for yoganidra. Lie down on your back on the floor and adopt the pose of Shavasana. In this position, the body should be straight from head to toe. Legs should be slightly apart and arms should be a little away from the body. Palms should be upwards. Feel comfortable in this position. Close your eyes and take a deep breath. Yooa8 4, 6. 4, Yoganidra Intention (Sankalpa): Take a resolve or sankalpa according to your own wish, It should be short, clear and positive. For example, sankalpa may be ‘I will enjoy complete health or I will ever be cheerful’, etc. Body Rotation: At this stage, awareness is rotated through the different body parts in a systematic way, which leads to complete relaxation in a systematic and organised manner. The rotation of awareness is started in proper sequence, i.e., right side of the body, beginning with the right hand thumb and ending with the little toe of the | right foot. Then, left side of the body, from the left hand thumb to the little toe of the left foot; back of the body, from the heels to the back of the head and lastly the front of the body, from forehead to individual facial features to the legs. In this way, the whole body is relaxed. Breath Awareness: At this stage, you simply become aware of the natural breath without doing any effort to change the flow of the breath. It gives a deeper relaxation and awakens higher energies that can be directed to all the parts of the body. Opposites or Feelings and Sensations: At this stage, allow yourself to experience feelings and sensations. Usually it is practised with pairs of opposite feelings like heat and cold, pain and pleag: Jovaand hate, etc. Visualisation: This stage idAWNo® Mental relaxation. It develops self awareness and relaxes the mind through removal of disturbing material, controls the mind and strengthens concentration ability. In fact, it is done by visualisation of variety of different images, objects or situations. Sankalpa. Once again sankalpa mentioned in the second point is repeated thrice with complete dedication. Return or Finishing the Practice: This stage is important because if you move fast out of yoganidra you can feel discontented and uncomfortable. At this stage, awareness is externalised slowly so that you can be aware of the external location, sounds, objects and persons. Advantages of Yoganidra The main advantages of practising yoganidra are stated below. lL Reduces Tension: Nowadays, most people remain under stress and tension which usually create a number of physical and psychological problems. Modern psychology Saraswat! HeattH anp PxysicaL Epucation—XI | | | |as well as yogic philosophy believes that there are three kinds of tensions—muscular, emotional and mental tension—which can be progressively reduced through regular practice of yoganidra. 2, Relaxes the Mind: The brain is the linking mediator between mind, body and emotions. In fact, during the process of yoganidra the awareness of the body stimulates the brain. When the awareness is rotated on the different parts of the body, it induces both physical and mental relaxation. Also, when awareness is rotated repeatedly, there is a good flow of pranic energy in the brain, which ultimately relaxes the mind. 3. Awakens Creativity: Regular practise of yoganidra helps in making a bridge between the conscious and unconscious mind. Slowly the individual becomes tuned with the unconscious workings and then the power of creativity automatically awakens. 4, Increases Memory and Learning Capacity: The technique of yoganidra is helpful in increasing both learning and memory capacities. When yoganidra is used in education, both hemispheres of the student's brain are involved in learning the subject, whereas in classroom teaching, the left hemisphere functions more. 5. Counteracts Stress: The practice of yoganidra helps in building up the coping ability to counteract stress. 6. Manages Psychosomatic Diseases: When tensions, conflicts and frustrations of the mind manifest in the form of physical symptoms, those diseases are termed as, psychosomatic diseases. Yoganidra aims at releasing the suppressed and repressed conflicts from the unconscious, thereby relaxing the mind. 7. Cures Cancer: As a technique of meditation, yoganidra can be adopted as a therapeutic model in the treatment of cancer. 8. Helps Healing: In the practice of yoganidra, the subtle bioplasmic energy, prana, is awakened and mobilized throughout the body. Gradually, this conscious imagination activates the self-healing capacity and thereby actual healing takes place in the patient. This kind of healing is termed as pranic healing. In yoganidra, healing can also be initiated on the mental plane. When the body is visualized to be in perfect health over and over again, the inherent potency of the mind actually starts healing. 9. Promotes Willpower: Yoganidra helps in building up willpower and optimism in an individual because it is sowed in the subconscious and unconscious mind repeatedly. So, the technique of yoganidra has preventive, promotive and curative values. In our Present modern lifestyle, where psychological and psychosomatic problems are on the ‘ rise, the technique of yoganidra may serve as a real boon for mankind. 4 THoke VFO Bhicw oy eoslee Yooa