Physiology of Yoga

By Dr. Deepak Malhotra

 What is Yoga
Yoga is a Sanskrit word meaning union. It is Hindu spiritual (religious belief) and self discipline
method of integrating the body, breath and mind . Yoga essentially involves:
1. Adopting certain simple to complex body postures (Asanas) and maintaining the same for set
periods of time.
2. Controlled breathing;
3. Voluntary concentration of thoughts (meditation) or Raja Yoga; and/or
4. Repeated recital of phrases called mantras.
The Purpose of Yoga
• To achieve highest potential
• To experience enduring (i.e. permanent/lasting) health and happiness.
• To improve the quality of life.
• To extend healthy, productive years far beyond the accepted norms.
Yoga History
• Yoga is tradition of health and spirituality that evolved in the Indian peninsula over a period of
some 5000 years.
• It has emerged from the earliest known human civilizations of the Indus region.
Requirements For During Yogic Exercises
• Always use an exercise mat
• Room should be well ventilated and clean
• Yoga should be done on an empty stomach in peaceful surroundings; wear clean, simple and least
cumbersome dress.
• One should not speak while doing yoga.
• All exercises should be perfomed slowly, gently, smoothly and not to be taken to the point
exhaustion.
• Inconvenient postures should not be attempted.
Types Of Yogic Exercises

The basic yoga methods cen be divided into five basic areas of practice.
A. Asanas or body postures
B. Pranayama or breathing exercises
C. Purification (Cleansing) practices or kiryas
D. Music and sound therapy; and
E. Deep relaxation
A. Asanas or Body Postures
• Asanas literally means “posture” pr “pose”. The principle of yoga practice involves the adoption
and maintenance of a particular posture of the body, which is both steady and comfortable
(called psycho-physical posture). Along with controlled breathing techniques it forms the basis of
Yoga’s mind –body integration work.
 TYPES OF YOGA

1. SURYA NAMASKAR (salutation to sun)

It means to greet. It is done facing the sun.
It energises the entire neuro-glandular and neuro-musular system of the body.
Its regular practice ensures a balanced supply of oxygenated blood and perfact harmony to all the
systems of the body, thus strengthening the entire psychosomatic system of human constitution.
2.PADAMASANA

Steps
Sit in the position as shown in figure.
Keep head, neck and back absolutely straight.
Place the hands on the knees; breath normally.
Maintain this position for 4 to 5 min and meditate with eyes closed.

Benefit: This asana is primarily meant for conc and helpful in relieving the physical, nervous and
emotional problems.
3. DHANURASANA

Steps
Lie prone with face down on the floor. Arch back with hands holding the ankle.
Inhale as you arch and exhale when the final position is reached.
Maintain this position for 1 to 2 mins.

Benefits
It provides the blood circulation and strengthens the abdomen muscles.
It helps to remove constipation. And it helps to maintains the spine erect and flexible.
4. VAJRASANA

Steps
Kneel down with the right leg folded on itself; turn it back and place the sole under the buttocks
with toes pointing in wards.
Similarly, arrange the left leg under the left buttocks.
Allow to rest your body weight between these two heels; keep the upper part of the body
absolutely erect.
Place the hands on the thighs with palms down ; relax with eyes closed.

Benefits
It strengthens the thigh muscles and produces alertness.
It improves digestion and blood circulation.
5 BHUJANGSANA

Steps
Lie down on the abdomen with feet together; arms should be by the side of the body and forehead
resting on the ground.
Raise the head and bend the neck backwards; simultaneously raise the chest with the help of the
arms and left the back further without raising the navel.
Maintain this posture 1-2 minutes and then reverse to bring the body slowly back to the ground.
Relax the arms and place them by the sides of the thighs.
Benefits
It keeps the spine flexible and strengthens the back and abdomen muscles.
6. HALASANA

Steps
Lie flat on the back with arms straight by the side of your body of palms touching the ground.
Slowly raise the legs together without bending knees and bring them in a vertical position.
Now press the hands and without bending the legs take them backwards as for as possible towards the
head till the toes touch the ground.
Bring the arms from the side of the body beyond the head. Make the finger lock and taking its support at
the head bend the back further.
Slowly and gradually follow the reverse steps and return to the starting position.
Benefits
It helps to maintain flexibility of the spine. It helps to remove all gastric discomfort.
It helps to strengthen the abdominal muscles and prevents constipation. It is useful in controlling the
high blood sugar levels.
7. PAVANMUKTASANA

Steps
Lie flat on the back with head resting on the ground.
Raise both the legs and bend them at the knee; hold them between the arms and press them firmly
on the abdomen with both hands.
Touch the chin with your knees and maintain this position for 1-2 mins.
Breath in and out slowly and deeply.
Benefits
It helps in expulsion of gas from the abdomen. (Pavan means wind and mukta means release)
It helps in strengthening the muscles of back and abdomen.
8. SHAVASANA

Steps
Lie flat on the back with all 4 limbs in a relaxed position.
Close the eyes and breath slowly and deeply.
Relax all body parts by loosening them.
Meditate in this position. This will help you further in relaxation of muscles of your body.
Benefits
Shava means a dead body, thus this asana helps to have complete relaxation of mind and the body.
9. SHALABHASANA

It is also called, since the body takes the shape of a Locust in the final position of the asana.
Steps
Lie flat on abdomen with the chin resting on the ground and the arms extended on the sides; keep
the feet together with the toes pointing backward.
Keeping the knees straight, raise both the legs with maximum effort.
Return to step 1 slowly by making reverse movements.
Benefits
It improves the functioning of abdominal organs like liver, pancreas, and the intestine.
10. PADAHASTASANA

Steps
Stand erect with feet close together and hands by the side of the legs; look straight.
Slowly bend forward without bending the knee; try to touch the feet with fingers.
Bring the forehead b/t the arms and keep it close to knees.
Maintain this position for same time and then return gradually to original position.
Benefits
It increases the flexibility of the spine and strengthens the muscles of the back.
11. TRIKONASANA

Steps
Stand erect with feet close together and arms by the sides of the legs.
Move the legs outward and raise the arms sideways.
Slowly bend the body forward and touch the right toes with the fingers of the left hand.
Raise the right hand up and keep looking at it.
Maintain this position for some time then return to origenal position.
Benefits
It makes the spine flexible and reduces the waist line.
12. VRISHASANA

Steps
Adopt the position a step “1” above.
Raise the right leg and place the foot on the inner aspect of the left thigh.
Perform “namaskar mudra” in front of the chest.
Maintain this position for 30-60 seconds.
Return to original; repeat the steps 2 to 4 with the left leg.
Benefits
It strengthens the posture maintaining muscles i.e. muscles of the back and the legs.
13. PASCHIMOTTANASANA

Steps
Sit in fully relaxed position with legs stretched forward and hand by the sides with palm placed on
the ground.
Slowly bend the body forward as far as possible.
Place the forehead on the knees and try to hold the great toe with fingers hooked together .
Maintain this position for 30-60 seconds, then return to the original position.
Benefits
Since Paschimottanasana means stretching of the back, this exercise improves the flexibility of spine
and strengthen the back muscles, and prevents sciatica.
14. MAYURASANA

Steps
Kneel on the floor, bend forward and place the palms on the floor with the fingers pointing inwards.
Bend the elbows and rest the belly on the elbows. Give support to the chest with upper arms.
Stretch the legs straight.
Exhale, raise the legs from the floor with feet together. Bring the body in a position parallel to the
floor and keep the balance.
Maintain this position for 30-60 seconds. Keep breathing normally.
Return to original position.
Benefits
It improves digestion and also cures gastric discomfort and helps to control blood suger.
15. SHIRSHASANA

Steps
Kneel on the floor,; interlock the fingers and place the forearms on the mat by keeping the distance b/w
the elbows equal to the width of the shoulders.
Place the top of the forehead on the mat in such a way that the palms touch the top of the head.
Exhale, bend the knees and raise the leg together from the floor with a gentle swing. First raise the legs
close to the hips and keep the balance.
Now unfold the bent legs; stretch the legs and point the toe upwards.
Keep the body perpendicular to the floor. Breathe normally and stay in this position for 30-60 sec.
Bend the knees, lower the hips and come back to the original position slowly.
Caution: A person with high or low blood pressure should not do the asana.
Benefits- It helps to improve memory, sleep and vitality. It is particularly beneficial in preventing and
treating hypertension.
B. PRANAYAMA or BREATHING EXERCISES
Pranayama is the science of proper breathing. Breath main source of nourishment for all the cells of
the body and we cannot live without oxygen for more than a few minutes. Therefore,
By learning how to increase total lung capacity plus specific pranayama practice, we can increase
the flow of vital energy to various organs in our bodies, build our immunity to disease, and
overcome many physical ailments.
Technique
The yogic breathing technique of pranayama involves a slow deep breath (about 6 min) inspired
with the predominant use of the abdominal musculature and the diaphragm. The breath is held
momentarily in full inspiration within the limits of comfort and allow slow and spontaneous
exhalation. Again respiration is paused within the limits of comfort in full exhalation. Observe the
breath, feel for the cool air passing through the nostrils during inspiration, and warm air leaving it
during expiration.
C. PURIFICATION PRACTICES

Purification practices are advanced form of yogic exercises. They clean the inside of the bpdy and
include.
A pranayama practice for eliminating excess of secretions and mucus from the respiratory system. It
cleans the nasal passage and helps in rhinitis, sinusitis, headache, insomnia,etc.
Methods
Nasal cleaning or jal/water neti-here water is poured into one nostril and allowed to flow out of the
other
D. MUSIC AND SOUND THERAPY

It include rhythm and melody, combined with hand movements and sound combination.
It help to develop concentration, coordination, communication, and motor skill, as well as
appreciation for the essentials of tone and harmony.
It can also produce a calming and healing effect on the various system and psyche.
E. DEEP RELAXATION

It is traditionally the conclusion and peak of every yoga session.

During 10-20 mins of complete silence and immobility, deep relaxation allows the body to absorb all
the benefits of previous asanas, pranayama and purification practice.
THE HEALTH BENEFITS OF YOGA PRACTICE

The yoga begins by working with the body on a structural level.

The yogic practices stimulate and balance all the system of the body.
The end results is increased mental clarity, emotional stability and a greater sense of overall well
being.
PHYSIOLOGYCAL BENEFITS
1. Effects on the nervous system
2. Effects on the CVS
3. Effects on Respiratory system
4. Effect on metabolic Rate
5. Effects on Digestive system
PSYCHOLOGICAL BENEFITS

1.Somatic and kinesthetic awareness increases.

2.Social adjustment increases.
3.Anxity and depretion decreases.
BIOCHEMICAL BENEFITS
TLC Decreases
Total serum protein and vitamin C increases
Haematocrit, haemoglobin and lymphocyte count increases.
YOGA IN HEALTH AND DISEASE

Obesity and Body weight

Hypertension
Coronary Artery Disease / Ischaemic heart disease
Diabetes Mellitus
Cancer Recovery
Skeleto- muscular disorder
THANK YOU