Physical Education and Unit 3

Yoga Yoga and Meditation

Prof. Sanjay Saxena

SMS Varanasi
Unit 3: Yoga and Meditation

Unit 3
Yoga and Meditation
3.1. Historical Aspect of Yoga
The practice of Yoga is believed to have started at the very dawn of civilization. The
science of yoga has its origin thousands of years ago, long before the first religions or
belief systems were born. In the yogic lore, Shiva is seen as the first yogi or Adi Yogi,
and the first Guru or Adi Guru.
Yoga's long rich history can be divided into six main periods: Pre-Vedic, Vedic, Pre-
Classical Yoga, Classical Yoga, Post-Classical Yoga, and Modern Yoga.
Pre-Vedic Yoga Period: The exact history of Yoga is unknown. The initial
development of yoga can be traced to over 5,000 years ago, thanks to evidence of
yoga poses found on stone drawings. Archaeological findings from the Indus Valley
Civilization revealed a portrait of a Yogi meditating in what looks like an asana. This is
known as the Pasupathi seal.
Vedic Yoga Period: The Vedas contain the oldest known Yogic teachings (Vedic
Yoga) and are centered around transcending the visible material world and the
limitations of the mind. During this time, the Vedic people relied on rishis (prophets)
to teach them how to live in divine harmony and understanding of the world. Later,
texts known as the Brahmanas were written as commentaries explaining the hymns
of the Vedas. The actual word “Yoga” was first mentioned in the Rigveda. The Rigveda
is a collection of hymns describing the practice and discipline of meditation dating
back to approximately 1,500 Before the Common Era (B.C.E).
Pre-Classical Yoga Period: The Pre-Classical Yoga period covers an extensive
period of approximately 2,000 years. The creation of the Upanishads begins the Pre-
Classical period of yoga. This period unravels the transition of yoga to other religions
and worshippers. One of the most famous scriptures in the Upanishad, The
Maitrayaniya, outlined a six-fold path to liberation. This six-fold yoga path included
some of the first practices of yoga. First, it began with controlling the breath through
the word, pranayama. Next, it continued with eliminating the senses through the word,
pratyahara. Next came meditation through the word dhyana. Fourth came
concentration through, Dharana. Fifth came contemplation through Tarka. And the

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final fold of this yoga path was absorption through samadhi. These words and
meanings gave prominence to the practice of yoga.
Although yoga has originated with Hinduism roots, it also shares some characteristics
with Buddhism which we can trace in its history. During the sixth century B.C., Buddha
started teaching Buddhism, which stresses the importance of a commonly known
practice called meditation, the practice of physical postures. The Bhagavad Gita also
brought about another yoga discipline, the bhakti yoga. This type of yoga is the path
of devotion.
Classical Yoga (184 BC to 148 BC): The classical Yoga period is defined by the
Yoga Sutras, composed by sage Patanjali. Patanjali believed that every individual can
achieve the “stilling of the ripples of the mind” and so composed the Sutras based on
an 8-step system for mental and emotional purification and self-transcendence. It has
the classical eight limbs: Yama (social conduct), Niyama (personal conduct), Asana
(physical postures), Pranayama (breathing regulation), Prathyahara (withdrawal of
senses), Dharana (concentration), Dhyana (meditation) and Samadhi
(transcendence).
Post-Classical Yoga: A few centuries after Patanjali, Yoga took a turn. The new
generation of yoga masters began to probe the hidden powers of the human body
and developed a system where different exercises, in conjunction with deep breathing
and meditation, would help to rejuvenate the physical body, prolong life and achieve
transcendence. The human body was regarded as the temple of the immortal soul. It
was during this period that Tantra Yoga and Hatha Yoga were developed. The Hatha
Yoga Pradipika is a Sanskrit manual considered to be the most influential surviving
text on Hatha Yoga. It was written in the 15th century.
Modern Yoga: Tirumalai Krishnamacharya (18 November 1888 – 28 February 1989)
was an Indian yoga teacher, ayurvedic healer, and scholar. He is seen as one of the
most important gurus of modern yoga and is often called the "Father of Modern Yoga"
for his wide influence on the development of postural yoga.
Modern Yoga was presented to the Western world in different forms by Vivekananda,
Madame Blavatsky, and others in the late 19th century. A few decades later, a very
different form of yoga, the prevailing yoga as exercise, was created by Yogendra,
Kuvalayananda, and Krishnamacharya, starting in the 1920s. It was predominantly

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physical, consisting mainly or entirely of asanas, postures derived from those of hatha
yoga, but with a contribution from Western gymnastics.
3.2. Definitions of Yoga
Yoga is a system of exercises for the body that involves breath control and helps relax
both your mind and body. It is a Hindu philosophy that aims to unite the self with the
spirit of the universe. It is an ancient system of practices used to balance the mind
and body through exercise, meditation (focusing thoughts), and control of breathing
and emotions. According to Bhagavad Gita, Yoga is a balanced state of the body and
mind. Yoga is a balanced state of emotions. Yoga is a balanced state of thoughts and
intellect. Yoga is a balanced state of behavior.
Yoga has been derived from the Sanskrit term ‘Yuj’ that means ‘to yoke’ or simply, ‘to
unite’. According to the Oxford Dictionary, the word Yoga means ‘union’. Therefore, it
is a union of the individual spirit with the universal spirit of God. Yoga is a combination
of practices, which define the way we engage with the world to create harmony. Yoga,
as a discipline means:
• To engage
• To participate
• To get involved
• To connect
Yoga is the counterbalance of the vortices of feeling. It includes every aspect of life.
It promotes engagement with the world to create harmony. It boosts physical health
and brings mental peace, thus helping us tune in with our intrinsic nature. Maharishi
Patanjali has defined yoga as the suppression of the modifications of the mind. Yoga
works on an individual's mind, energy, and emotional levels, thus promoting physical
and mental well-being.
3.3. Types of Yoga
In recent years lots of new inventions have been made in the field of yoga. This has
altered the way we practice yoga. We now have several types of yoga, and we can
select some of them based on our requirements.
1. Kundalini Yoga
Kundalini yoga is a form of yoga that involves chanting, singing, breathing
exercises, and repetitive poses. Its purpose is to activate your Kundalini energy or

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Shakti. This is a spiritual energy that's said to be located at the base of your spine.
This energy exists at the base of the spine and is thought to channel energy
upwards through the seven chakras.

As shown in the figure above, the seven chakras are Muladhara Chakra,
Swadishthana Chakra, Manipura Chakra, Anahata Chakra, Vishuddhi Chakra, Ajna
Chakra, Sahasrara Chakra, etc.
Muladara Chakra: The Muladhara Chakra influences the health of the bones,
teeth, nails, anus, prostate, adrenals, kidneys, lower digestive functions, excretory
functions, and sexual activity. Imbalance in the chakra leads to tiredness, poor
sleep, lower back pain, sciatica, constipation, depression, immune-related
disorders, obesity, and eating disorders.
Swadishtana Chakra: The Swadishthana Chakra deals with the individual’s
emotional identity, creativity, desire, pleasure and self-gratification, procreation,
and personal relationships. It governs the sexual organs, stomach, upper
intestines, liver, gallbladder, kidney, pancreas, adrenal glands, spleen, middle
spine, and autoimmune system.
Manipura Chakra: Manipura Chakra deals with a sense of belonging, and mental
understanding of emotions, and defines self-esteem in an individual. It governs
the effective functioning of the upper abdomen, gallbladder, liver, middle spine,
kidney, adrenals, small intestines, and stomach. An unbalanced Manipura Chakra
may lead to diabetes, pancreatitis, adrenal imbalances, arthritis, colon diseases,
stomach ulcers, intestinal tumors, anorexia/bulimia, or low blood pressure.

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Anahata Chakra: Anahata Chakra affects a person’s social identity and influences
traits like trust, forgiveness, unconditional love, wisdom, compassion, and issues
of the soul. It deals with the functioning of the heart, rib cage, blood, circulatory
system, lungs and diaphragm, thymus gland, breasts, esophagus, shoulders, arms,
and hands. An imbalance can cause issues related to the thoracic spine, upper
back and shoulder problems, asthma, heart conditions, shallow breathing, and lung
diseases.
Vishuddhi Chakra: Vishuddhi Chakra deals with personality traits like
communication, creativity, faith, truthfulness, self-awareness, and expression. It
governs the throat, the thyroid, and parathyroid gland, the trachea, cervical
vertebrae, vocal cords, the neck and shoulders, arms, hands, esophagus, mouth,
teeth, and gums. An unbalanced Vishuddhi Chakra causes thyroid dysfunctions,
sore throat, stiff neck, mouth ulcers, gum or tooth problems, laryngitis, and hearing
problems.
Ajna Chakra: Ajna Chakra deals with self-awareness, wisdom, intellect,
clairvoyance, implementation of ideas, detachment, insight, understanding, and
intuitive reasoning. It governs the functions of the brain, eyes, ears, nose, pituitary
gland, pineal glands, and neurological system. Any imbalance could lead to
headaches, nightmares, eyestrain, learning disabilities, panic, depression,
blindness, deafness, seizures, or spinal dysfunctions.
Sahasrara Chakra: Sahasrara Chakra influences intuitive knowledge, connection
to spirituality, integration of mind-body-spirit, and conscious awareness. It governs
the center of the head and midline above the ears, brain, nervous system, and
pineal gland. An imbalance in the Sahasrara Chakra causes chronic exhaustion and
sensitivity to light and sound.
2. Vinyasa Yoga
As shown in the figure below, Vinyasa is a style of yoga characterized by stringing
postures together so that you move from one to another, seamlessly, using breath.
Commonly referred to as “flow” yoga, it is sometimes confused with “power yoga.”
Vinyasa classes offer a variety of postures, and no two classes are ever alike.

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3. Hatha Yoga

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As shown in the figure above, Hatha means 'force' and is more traditionally defined
as 'the yoga of force', or 'the means of attaining a state of yoga through force'. So,
Hatha yoga can be considered as anything you might do with the body, including
asana – yoga postures (practiced in any style of 'yoga')
4. Ashtanga Yoga
Ashtanga yoga is a direct offshoot of sage Patanjali’s Yoga Sutras. Famous as the
yoga form for weight loss, the Ashtanga word is a derivative of the word eight in
Sanskrit. Ashtanga yoga has eight pillars: Yama (moral codes), Niyama (personal
discipline), asana (postures), pranayama (control of breadth), Pratyahara (sense
of withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi
oneness with self.
Some of the common different types of asanas practiced in ashtanga yoga are:
• Padmasana
• Simhasan
• The Butterfly
• Kapalbhati pranayama
• Anulom vilom pranayama
• Surya bhedi pranayama
• Chandra bhedi pranayama
Ashtanga focuses on breath, poses, and meditation. Regular yoga practice can
improve your flexibility, breathing, and balance. It can increase your stamina, bone
density, and muscle strength, control your body weight, lower your blood pressure
and relieve stress.
5. Iyengar Yoga
Iyengar Yoga is a form of yoga as an exercise with a focus on the structural
alignment of the physical body through the practice of asanas. It differs from other
styles of yoga in three ways: precision, sequence, and use of props. Precision is
sought in body alignment in every asana.
A regular Iyengar practice can help to:
• improve physical and psychological health.
• alleviate postural/structural problems.
• release emotional tension.

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• increase focus and concentration.

• increase your energy.
• reconnect with your body and breath.
• bring intelligence and clarity to all parts of the body and mind.

6. Aerial Yoga

It is suitable not only for advanced people but also for beginners. It helps to build
toned and lean muscles. As opposed to traditional yoga, aerial yoga also
incorporates other exercises all while defying gravity. It has the goodness of yoga
and cardio exercises like swimming or running. In this particular yoga, a rope
suspends our body in the air, and poses are introduced hereafter.

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Different Formats of Yoga Practices

Yoga in the modern world has evolved and branched out into specific practices.
Face yoga: This involves massages and exercises that work the muscles of your
face to soften and relax them to shake off stress, tension, and worry. This form of
yoga has become popular in the last few years. The followers think that this form
of yoga reverses aging and makes you look younger by a decade.

Yin Yoga: Yin yoga is a mix of martial arts and yoga. This form increases blood
circulation in the joints and improves flexibility and muscle tone. Postures last for
at least a minute, and one can hold the same pose for five minutes or more through
practice.

Yang Yoga: Yang yoga is relatively less experimental and mixes Hatha, Vinyasa,
and Ashtanga. This form is more energetic than Yin Yoga. It focuses on cultivating
vigor, and endurance, easing the tension in the body, and building muscle mass.

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Power Yoga: Power yoga derives its roots from Ashtanga yoga. One needs to
perform Yoga postures at a much quicker and more active pace. It works to tone
the muscles and also enhances flexibility.

Restorative Yoga: Restorative yoga aims to relax completely into various poses.
This form of yoga uses props for body support. Guided meditation is an integral
part of restorative yoga. The main focus of restorative yoga lies in relaxing the
nervous system. A great form to actively destress and calm those anxious nerves.
The idea is to hold poses for a few minutes.

Prenatal Yoga: Prenatal yoga aims to reduce the discomfort and pains associated
with pregnancy. Prenatal yoga teaches some handy breathing exercises that can
be pretty helpful during labor. Some techniques taught in prenatal yoga can also

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be part of postnatal yoga. This form helps new mothers to lose some weight gained
during pregnancy.

3.4. Importance of Yoga

Yoga has numerous benefits that positively affect an individual both physically and
mentally. Whether it is reducing your blood pressure or raising your pain tolerance,
listed below are a few things that yoga works on:
Enhanced Circulation:
Yoga improves your blood circulation. This means better transportation of oxygen and
nutrients throughout the body. Improved blood flow also indicates healthier organs
and glowing skin.
Uplifts your mood:
Practicing yoga on a regular basis uplifts your mood instantly as it leaves your body
with refreshing energy.
Lowered Blood Pressure:
Practicing yoga on a daily basis enhances blood circulation in the body. This enables
oxygenation in the body due to which there is a significant reduction in blood pressure
as the body calms down.
Reduces aging speed:
Why not age gracefully and not before time? Yes, yoga helps you detox and eliminate
toxins and free radicals. This, apart from other benefits, helps delay aging too. Yoga
also relieves stress which is yet another factor that beats aging.
Reduces Stress:
When you are on your yoga mat, you focus on the practice. This means that all your
focus is concentrated on the matter at hand, and your mind slowly drains out the
stress and troubles that are plaguing it.

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Maintain Optimal Pulse Rate:

Yoga eases the body by reducing strain. When the body relaxes, the pulse rate
decreases. An optimal pulse rate indicates that your heart is strong enough to pump
more blood in a span of fewer beats.
Better Cardiovascular Endurance:
Yoga improves oxygenation in the body and also lowers the heart rate. This results in
higher cardiovascular endurance.
Lowered Respiratory Rate:
Yoga involves a whole lot of controlled breathing. It entails filling your lungs to their
full capacity, thus allowing them to work more efficiently.
Fights Depression:
When you practice yoga, repressed feelings surface. While you may feel sad, the
negative energy is released. This helps to combat depression.
Increased Immunity:
Yoga and Immunity go hand in hand. As yoga works towards healing and enhancing
every cell in the body, your body automatically becomes more immune. Thereby,
increasing your immunity.
Improvement in Gastrointestinal Health:
Practicing yoga regularly activates the digestive system and other stomach-related
diseases like indigestion and gas are eliminated. Therefore, gastrointestinal functions
improve in both men and women.
Higher Levels of Pain Tolerance:
Yoga increases the level of pain tolerance and also works towards reducing chronic
pain.
Increased Metabolism:
Yoga keeps the metabolism in check since a balanced metabolism is essential to
achieve the ideal weight.
Renewed Energy:
Yoga has the ability to make your mind and body feel rejuvenated. People who
perform yoga on a daily basis feel energized after a session of yoga.

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Improves sleep:
Yoga helps you relax your mind completely. It helps you work on unnecessary tension,
thus facilitating better sleep.
Brings about a Positive Outlook to Life:
Many hormones in the nervous system are stabilized when yoga is practiced on a
regular basis. This helps you become more positive, and you tend to look at life with
a refreshed and positive perspective.
Reducing Hostility:
When yoga is performed on a regular basis, the anger is greatly controlled. Breathing
and meditation calm the nervous system, thereby decreasing anger and hostility. A
reduction in hostility means a reduction in blood pressure. This automatically enables
a stress-free and healthier approach toward life.
Better Concentration:
Performing yoga every day will eventually result in better concentration and in less
than eight weeks of yoga practice, you will find yourself more motivated.
Tranquility and Calmness:
Breathing and meditation enable you to disengage from your thoughts. This helps you
calm down. With everyday yoga practice, you will notice how calmness is no longer
just a part of your practice – it becomes a way of life!
Increase Muscular Strength:
"Physically, yoga helps to strengthen the muscles that have been weakened from a
lack of movement, and the stretching in yoga helps with muscular tightness and
flexibility.
Yoga transforms your life and broadens your horizons in ways you can never imagine.
It is absolutely worth trying!
3.5. Scope of Yoga
These days people are becoming more health conscious. Doctors are advising their
patients to do yoga. It’s not just about physical fitness, we need to be holistically
healthy, which means we should be physically, mentally, emotionally, socially, and
spiritually healthy. Yoga plays a major role in becoming holistically healthy. Yoga in its
original form includes a set of physical exercises or body postures called asanas and
breathing exercises called pranayama, and mental relaxation technique called

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meditation. Due to its holistic approach and connection with nature, Yoga has
significant advantages over other standard forms of exercise.
There is a growing demand for Yoga professionals today and if an out-of-the-box
career is your pick, Yoga has a vast scope of both professional growth and personal
fulfillment. Career opportunities in Yoga that you will be looking at after completing
your yogic studies are job roles such as a yoga teacher, research officer in yoga and
naturopathy, yoga instructor, yoga therapist, clinical psychologist, etc.
Yoga professionals are often employed by resorts, gyms, health centers, and
educational institutions. But, these days, large corporates and renowned professionals
are also hiring yoga instructors.
3.6. Relation of Yoga with Mental Health
Yoga has a powerful combination of physical movement combined with deep
breathing, meditation, and mindfulness. This total package helps us not only achieve
physical health but to achieve better mental health along with cognitive and emotional
improvements.
As a form of low-impact exercise, yoga has been shown to lower stress hormones in
our bodies while simultaneously increasing beneficial brain chemicals like endorphins
and GABA (gamma-aminobutyric acid). These feel-good chemicals help decrease
anxiety and improve mental health.
Over time, yoga's effects also are believed to slow the natural aging process — there
is less brain shrinkage in the areas of the brain that process information and store
memories. Making yoga a part of our lives can help protect against the effects of aging
on our memory and cognition.
Researchers compared brain imaging and chemical measurements in people who do
yoga for 45 minutes to others who practiced a sedentary form of relaxation like
listening to music or reading. The levels of good brain chemicals are higher in those
who practiced yoga.
Yoga can help increase our emotional intelligence by activating our parasympathetic
nervous system and lowering negative emotions like depression, anxiety, and anger.
3.7. Relation of Yoga with Value Education
The integration of Yoga education in the present system of education can endorse
human values to reform attitude and behavior, relieve stress and strain, build up a

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healthy lifestyle, shape high moral character, and develop the refined personality of
the students so as to make them complete well-being.
The yogic activities make them exercise self-control and self-discipline in their day-to-
day life. Society becomes a better place as there is the enrichment of moral values
and prosperity for all. YOGA is thus believed to be the catalyst to cultivate and
inculcate moral values in human beings.
3.8. Relation of Yoga with Physical Health
Yet a yoga practice oxygenates the blood and creates more energy, leaving the body
and mind feeling restored and energized. Yoga provides a vehicle through which the
body can actively recover from the physical demands of running.
Body-related benefits of Asana and Pranayama: Improves concentration power,
correct body posture, Rehabilitation of injuries, Increases flexibility, Improves
breathing system, Improves function of the heart, Improves digestive system,
Improve overall health, Improves coordination of function between neurology and
muscles.
Yoga improves strength, balance, and flexibility.
Slow movements and deep breathing increase blood flow and warm up muscles while
holding a pose can build strength. The components of yoga which are very commonly
applied for health benefits are asanas (physical postures), pranayama (regulated
breathing), and meditation.
3.9. Relation of Yoga with Sports
For performing excellently in sports, along with the required skills and competencies,
a person needs to have a stress-free mind, muscular strength and flexibility, good
hand-eye coordination, and stamina. Yoga has a wealth of benefits for athletes, and
it's worth trying if you want to gain strength, flexibility, and balance. It may help
improve your range of motion, mobility, and coordination, all of which can boost your
performance and prevent injury.
Yoga is also beneficial to a professional athlete as it positively contributes to the holistic
health and vitality of the body, strengthens internal organs such as the heart, lungs,
and liver, and helps to maintain fitness and agility. Yoga also helps to reduce stress
and anxiety and cultivate self-confidence and self-belief.

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A significant advantage of yoga practice is the opportunity to build a tension-free mind.

Regular exercise is used as a method for improving breath management, helping to
enhance attention and concentration, and allowing for quick thought and effective
decision-making. A useful weapon in every sports environment.
As yoga practitioners know, yoga is not just stretching — it builds strength through
holding poses and through exercises that use the person’s body weight as resistance.
Griffin said sleep hygiene is an often-overlooked benefit of yoga. Practicing yoga at
any point during the day can help a person fall asleep and stay asleep. For example,
Griffin said yoga helps the body process lactic acid, rather than allowing it to build up.
According to Griffin, once the lactic acid has been moved around, it’s more natural for
the body to be able to sleep, because it’s not having to deal with as much clean-up
and waste removal at night.
VO2 max is the maximum amount of oxygen that a person can intake. Yoga
incorporates breathing techniques that aim to connect the body and the mind. Proper
breathing techniques can increase VO2 max and calm the nervous system.
Breathwork can improve athletic performance by building stamina and reducing
performance anxiety. Breathing techniques can help athletes breathe more efficiently.
When you can breathe more efficiently and effectively, the body is taking less effort
to do the same amount of work.
The most valuable benefit of yoga for athletes is mental strength. A focused athlete is
unstoppable. Most athletes at the elite level are extremely physically fit. The athletes
who excel and rise to the top are the ones who have strong, relaxed, and focused
mind. The mark of a truly great athlete is an athlete who can be resilient in the face
of adversity.
3.10. Definitions of Asana
The Yoga Sutras of Patanjali defines "asana" as a steady and comfortable position.
Asanas are also called yoga poses or yoga postures in English. Asana is traditionally
defined as the seated posture, used for meditation, from the Sanskrit meaning “seat.”
In Sanskrit, asana is often used as a suffix in the name of a pose. For example
padmasana, Shavasana, sheershasana, etc.

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Asana practice is considered important since it helps to keep the physical body healthy.
Asana postures help to increase flexibility and strength, whilst stimulating physiological
systems of the body, such as the circulatory, immune, digestive, and nervous systems.
Regular asana practice will develop mindfulness, discipline, and concentration, in turn
preparing the mind for pranayama and meditation. On a subtle level, asana can help
to stimulate the energetic body, opening the chakras and nadis in order to allow prana
to flow freely.
Patanjali sutra 2.46 outlines the qualities required in order to practice asana: “Sthira
Sukham Asanam”. In Sanskrit, sthira means strong, steady, or stable, whilst sukham
means comfortable, relaxed, or at ease. As such, asana is described as a balance
between stability and ease.
Historically, different texts and teachers have outlined varying numbers of asana. The
classic texts of Hatha yoga refer to 84 asanas as taught by Lord Shiva, highlighting
the first four of these as necessary to achieve spiritual perfection. These are
siddhasana (Accomplished Pose), padmasana (Lotus Pose), bhadrasana (Gracious
Pose), and simhasana (Lion Pose).
Yoga asana type is anabolic consisting of slow dynamic movements with a lot of focus
on holding the poses and it is capable of conserving and building energy. The exercise
type is catabolic consisting of rapid forceful movements and it is capable of breaking
down energy.
3.11. Difference Between Asana and Physical Exercise
The definition of ‘asana’ as mentioned in the Sutra 2.46 of Patanjali’s Yoga Sutra is
‘Sthira-sukham asanam’; which means an asana should be steady and comfortable.
Whereas, exercise is a form of activity aimed to build muscle strength, physical
strength & endurance. There are 10 differences between asanas and physical exercise.
1. Impact on the nervous system
Yoga asana activates the parasympathetic nervous system; which is the rest, relax,
reset & digest mode. Hence, it feels so rejuvenating. Exercise activates the
sympathetic nervous system, which is in the fight, flight, and freeze mode and
hence, it feels exhaustive.

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2. Orientation
Yoga asana is a very process-oriented practice and non-competitive in nature.
Exercise is a very goal-oriented practice and gets competitive in nature.
3. Movements
Yoga asana type is anabolic consisting of slow dynamic movements with a lot of
focus on holding the poses and it is capable of conserving and building energy.
The exercise type is catabolic consisting of rapid forceful movements, and it is
capable of breaking down energy.
4. State of health
Yoga asana practice has therapeutic healing benefits and can be practiced by sick
or unhealthy people also with a proper approach. Normally, if someone is sick or
unhealthy, they can’t exercise until they recover and get back to their normal
health.
5. Food consumption
The practice of yoga asana reduces the metabolism and does not require any extra
food supplements. In fact, one may reduce the intake of unnecessary food to
maintain a lightness of the body. In exercise, a high amount of strength is required
so the person’s appetite increases consequently requiring larger quantities of food
and nutrition.
6. Purpose
The purpose of yoga asana is to eventually go beyond the physical body by
developing higher awareness and consciousness. The purpose of exercise is to
maintain good health and longevity.
7. Breathing
During asana practice, the breathing becomes soft, long, and deep and the
consumption of oxygen is lowered down. During exercises, the breath becomes
fast, short, and shallow, which increases the consumption of oxygen.
8. Effect
Practicing yoga calms and relaxes the body leading to a cool down. Practicing
exercises energizes the entire body, leading to increased body temperature and
making it warm.

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9. Pulse rate
Asana alters the body’s physiology and there is a reduced respiratory rate, heart
rate, and pulse rate with continued practice. Exercise increases the respiratory
rate, heart rate, and pulse rate when the workout is done regularly.
10. Origins
Yoga asanas originated in the East and are inspired by nature, animals, and birds,
where we adopt a particular shape to gain maximum benefit out of the pose.
Exercise focuses on isolated muscles.
3.12. Definition and Classification of 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.
The 8 Types Of Pranayama Breathing
1. Dirga Pranayama: Three Part Breath
This pranayama technique got its name because when you practice it, you are
actively breathing into three different parts of the abdomen. It’s probably the best
pranayama for beginners, as it gets you used to filling up your lungs and
meditatively breathing.
You can do it like this:
• Lay down on your back, in a comfortable position.
• Breathe into the belly, watching it expand with the breath.
• Just when you think it’s full, draw even more breath to fill the rib cage.
• Then let a tiny bit more in and fill the chest.
• Begin to exhale slowly, starting with your upper chest.
• Then release from the rib cage.
• And lastly, let the air go from the belly.
• After completing one cycle, continue for another 10-20 breaths.
2. Nadi Sodhana: Alternate Nostril Breathing
If you had already heard of pranayama, or practiced it yourself, then this is
probably the one you’ve been exposed to. Widely known as 'alternate nostril

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breathing', this pranayama helps to bring balance to the three doshas of the human
experience: the mind, body, and soul.
In order to practice alternate nostril breathing, you need to:
• Sit in a comfortable, cross-legged position.
• Place your left hand on your left knee.
• Exhale completely
• Use your right hand to close your right nostril
• Inhale deeply with the left
• Close the left nostril with your spare fingers.
• Open the right nostril, and exhale completely.
• Inhale through the right nostril, then close
• Open the left, and exhale completely.
• This is one cycle; repeat 10 times.
It’s believed that this breathing technique helps to purify the energy channels of
the body. Research has shown that alternate nostril breathing may lead to reduced
anxiety, increased attention, and the ability to quit smoking. If you want to find
out a little more about cigarette addiction, check out our article here.
3. Shitali Pranayama: Cooling Breath
This is a very refreshing breathing technique, hence the name 'cooling breath'. I
like to do this one during the summer.
You just need to:
• Sit in a comfortable, cross-legged position.
• Take a few deep inhales and exhales to prepare.
• Roll your tongue in an O shape, sticking it out through your pursed lips.
• Slowly inhale through the mouth
• Hold your breath and practice Jalandhar bandh (chin lock)
• Exhale through your nostrils after some time
• Repeat until you have reached between 8 and 15 cycles.
• Research has shown that when practised during yoga, this cooling breath
technique can help to reduce anxiety.

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4. Ujjayi Pranayama: Ocean Breath

This is another commonly used breathing technique within the current society's
yoga classes. It’s meant to recreate the sound of ocean waves, hence the name
'ocean breath'. It’s a rhythmic sound that can help to focus your mind and
movement using your breath.
Here is how to do it:
• Begin in a comfortable position.
• Breathe through your mouth.
• Constrict the back of your throat (imagine you are trying to fog up a mirror)
• Then close your mouth.
• Continue to breathe through the nose, keeping the throat constricted.
• This is one cycle; continue for five to ten cycles.
• Research has shown that Ujjayi Pranayamas can help to reduce anxiety and
maybe a potential alternative treatment for both stress and PTSD.
5. Bhramari Pranayama: Humming Bee Breath
The name gives you a good idea of how the breath should be practiced – it should
sound like a humming bee!
Here is how you do it:
• Find a comfortable position.
• Close your ears and eyes with your fingers and thumbs.
• Inhale deeply
• Then exhale slowly, making a buzzing sound like a bee.
• You can also make the sound 'om' if this is easier to imagine.
• Once you’ve finished breathing, you’ve completed a cycle.
• Continue for 5-10 minutes.
It is believed that the humming sound and vibrations naturally calm the mind and
body. Research has shown that practicing the Bhramari Pranayama can lead to
increased concentration, improved memory, and relieve stress.
6. Bhastrika Pranayama: Bellows Breath
‘Bellows breath’ may be a good idea to try before the ’breath of fire’ (as seen
below), as it is similar but not as difficult. The main difference is both the inhale
and exhale are forceful in this breathing technique.

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Here is how you can do the ‘bellows breath’:

• Sit in Padmasana (lotus) position with eyes closed and spine straight
• Inhale deeply through your nostrils
• Then exhale forcefully through your nostrils, using the diaphragm to 'pump'
• Inhale and exhale forcibly about 10 times (or whatever feels comfortable)
• Then take a deep inhale.
• Hold your breath in for as long as you can.
• Slowly release the breath with a deep exhalation
• After completing this cycle, you can rest with normal breathing, then continue for
another three to five cycles.
Research has shown that this pranayama breathing technique can help with worry and
tolerance of anxiety, as well as with PTSD.
7. Viloma Pranayama: Against The Wave
This pranayama breathing technique also involves an alternation. It is divided into
two variations: paused inhalation and paused exhalation.
Here is how you do it through paused inhalation:
• Lie down in a comfortable position and relax.
• Inhale for two to three seconds and then pause.
• Restart inhalation after a pause of two seconds
• Repeat the process until your lungs are full.
• Exhale slowly
• That's the cycle complete; repeat for three to five minutes.
And here is how you do it through paused exhalation:
Lie down in a comfortable position and relax.
First, inhale slowly
• Then exhale for two to three seconds and pause.
• Restart exhalation after a pause of two seconds
• Repeat the process until your lungs are empty.
• Inhale slowly
• That's the cycle complete; repeat for three to five minutes.
Research has shown that practicing Viloma Pranayama's can help you to relax, be
less anxious for tests and help to reduce stress.

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8. Kapalabhati Pranayama: Skull Shining Breath & Breath Of Fire

Instead of the Shitali Pranayama cooling you down, you can use Kapalabhati
Pranayama to warm yourself up. This pranayama breathing technique involves
involuntary deep inhalation and forceful exhalation. It’s a common practice within
kundalini yoga.
Since this technique is common within yoga, your instructor can help you, but here
are the basics:
• Rest your hands on your knees, bringing awareness to your belly.
• Inhale through both nostrils deeply
• Exhale forcefully (to start, you can use your hands to gently press on your belly)
• Inhalation should then happen naturally.
• Focus on exhalation, inhalation should be passive.
• To begin, aim for 65-70 cycles per minute, and if you are comfortable doing so,
you can work your way up to 95-105 cycles per minute.
• A cycle is exhalation and inhalation together; to start with, try this technique
for just a couple of minutes.
In terms of physical benefits, it helps to strengthen the diaphragm and abdominal
muscles. In terms of mental benefits, it helps to increase focus and reduce anxiety.
3.13. Difference Between Pranayama and Deep Breathing
Pranayama techniques are beneficial in treating a range of stress-related disorders:
• Pranayama is known to purify about 72,000 nadis or channels in the body.
• It helps to purify the blood and respiratory system.
• Improves autonomic functions.
• Helps relieve the symptoms of asthma.
• Aids in reducing unnecessary thoughts which helps in calming down the overactive
mind thus reducing anxiety and depression.
• Causes change in the cardiorespiratory system and helps in lowering blood
pressure.
• Improves physical fitness by practicing certain asanas of yoga, it is excellent for
weight loss.
Deep breathing i.e., bringing focus on the breath can be extremely relaxing and
rejuvenating.

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• Regular practice improves concentration, memory, and overall state of mind.

• Deep breathing enriches the blood with oxygen.
• Large amounts of oxygen reach the brain, lungs, heart, and capillaries.

References
1. B. K. S. Yenger, Deepika. Light and Yoga. Irwin Ltd., London, 1981.
2. Debbie L. Stoewen, Dimensions of wellness: Change your habits, change your life.
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difference/
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8. https://motherhoodcommunity.com/a-short-history-overview-of-yoga/
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explained
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how-it-boosts-your-mental-health
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benefits/
14. https://www.yogapedia.com/definition/4951/asana
15. https://yogapractice.com/yoga/types-of-yoga

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