YOGA ASSIGNMENT

NAME – RITESH SRIVASTAVA

ROLL – 20202149
SEC – C
MBA (2020 – 2022)
WHAT IS A YOGA?

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on bringing
harmony between mind and body. It is an art and science of healthy living. The word ‘Yoga’ is derived from the
Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. As per Yogic scriptures the practice of Yoga
leads to the union of individual consciousness with that of the Universal Consciousness, indicating a perfect
harmony between the mind and body, Man & Nature. According to modern scientists, everything in the
universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence
is said to be in yoga, and is termed as a yogi, having attained to a state of freedom referred to as mukti, nirvana
or moksha. Thus the aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to 'the state of
liberation' (Moksha) or ‘freedom’ (Kaivalya). Living with freedom in all walks of life, health and harmony shall
be the main objectives of Yoga practice. "Yoga” also refers to an inner science comprising of a variety of
methods through which human beings can realize this union and achieve mastery over their destiny. Yoga,
being widely considered as an ‘immortal cultural outcome’ of Indus Saraswati Valley civilization – dating back
to 2700 B.C., has proved itself catering to both material and spiritual upliftment of humanity. Basic humane
values are the very identity of Yoga Sadhana.

A Brief History & Development Of Yoga :-

The practice of Yoga is believed to have started with 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 Adiyogi, and the first Guru or Adi Guru.

Several Thousand years ago, on the banks of the lake Kantisarovar in the Himalayas, Adiyogi poured his
profound knowledge into the legendary Saptarishis or "seven sages”. The sages carried this powerful yogic
science to different parts of the world, including Asia, the Middle East, Northern Africa and South America.
Interestingly, modern scholars have noted and marvelled at the close parallels found between ancient cultures
across the globe. However, it was in India that the yogic system found its fullest expression. Agastya, the
Saptarishi who travelled across the Indian subcontinent, crafted this culture around a core yogic way of life.

The Number of seals and fossil remains of Indus Saraswati valley civilization with Yogic motives and figures
performing Yoga Sadhana suggest the presence of Yoga in ancient India. The phallic symbols, seals of idols of
mother Goddess are suggestive of Tantra Yoga. Presence of Yoga is available in folk traditions, Indus valley
civilization, Vedic and Upanishadic heritage, Buddhist and Jain traditions, Darshanas, epics of Mahabharat and
Ramayana, theistic traditions of Shaivas, Vaishnavas, and Tantric traditions. In addition, there was a primordial
or pure Yoga which has been manifested in mystical traditions of South Asia. This was the time when Yoga was
being practised under the direct guidance of Guru and its spritual value was given special importance. It was a
part of Upasana and yoga sadhana was inbuilt in their rituals. Sun was given highest importance during the
vedic period. The practice of ‘Surya namaskara’ may have been invented later due to this influence. Pranayama
was a part of daily ritual and to offer the oblation. Though Yoga was being practiced in the pre-Vedic period,
the great Sage Maharshi Patanjali systematized and codified the then existing practices of Yoga, its meaning
and its related knowledge through his Yoga Sutras. After Patanjali, many Sages and Yoga Masters contributed
greatly for the preservation and development of the field through their well documented practices and literature.

A number of seals and fossil remains of Indus Saraswati valley civilization with Yotic motives and figures
performing yoga indicate the presence of Yoga in India.

SuryanamaskaraHistorical evidences of the existence of Yoga were seen in the pre-Vedic period (2700 B.C.),
and thereafter till Patanjali’s period. The main sources, from which we get the information about Yoga practices
and the related literature during this period, are available in Vedas (4), Upanishads(108), Smritis, teachings of
Buddhism, Jainism, Panini, Epics (2), Puranas (18) etc.

Tentatively, the period between 500 BC - 800 A.D. is considered as the Classical period which is also
considered as the most fertile and prominent period in the history and development of Yoga. During this period,
commentaries of Vyasa on Yoga Sutras and Bhagawadgita etc. came into existence.This period can be mainly
dedicated to two great religious teachers of India –Mahavir and Buddha. The concept of Five great vows –
Pancha mahavrata- by Mahavir and Ashta Magga or eightfold path by Buddha - can be well considered as early
nature of Yoga sadhana. We find its more explicit explanation in Bhagawadgita which has elaborately presented
the concept of Gyan yoga, Bhakti yoga and Karma Yoga. These three types of yoga are still the highest example
of human wisdom and and even to day people find peace by following the methods as shown in Gita. Patanjali’s
yoga sutra besides containing various aspects of yoga, is mainly identified with eight fold path of Yoga. The
very important commentary on Yoga sutra by Vyasa was also written. During this very period the aspect of
mind was given importance and it was clearly brought out through Yoga sadhana, Mind and body both can be
brought under control to experience equanimity.The period between 800 A.D. - 1700 A.D. has been recognized
as the Post Classical period wherein the teachings of great Acharyatrayas-Adi Shankracharya, Ramanujacharya,
Madhavacharya-were prominent during this period. The teachings of Suradasa, Tulasidasa, Purandardasa,
Mirabai were the great contributors during this period. The Natha Yogis of Hathayoga Tradition like
Matsyendaranatha, Gorkshanatha, Cauranginatha, Swatmaram Suri, Gheranda, Shrinivasa Bhatt are some of the
great personalities who popularized the Hatha Yoga practices during this period.

The period between 1700 - 1900 A.D. is considered as Modern period in which the great Yogacharyas- Ramana
Maharshi, Ramakrishna Paramhansa, Paramhansa Yogananda, Vivekananda etc. have contributed for the
development of Raja Yoga.This was the period when Vedanta, Bhakti yoga, Nathayoga or Hatha-yoga
flourished. The Shadanga-yoga of Gorakshashatakam, Chaturanga-yoga of Hathayogapradipika, Saptanga-yoga
of Gheranda Samhita, were the main tenents of Hatha-yoga.

Now in the contemporary times, everybody has conviction about yoga practices towards the preservation,
maintenance and promotion of health. Yoga has spread all over the world by the teachings of great personalities
like Swami Shivananda, Shri T.Krishnamacharya, Swami Kuvalayananda, Shri Yogendara, Swami Rama, Sri
Aurobindo, Maharshi Mahesh Yogi, Acharya Rajanish, Pattabhijois, BKS. Iyengar, Swami Satyananda
Sarasvati and the like.

MEANING OF YOGA?

The word “Yoga” essentially means, “that which brings you to reality”. Literally, it means “union.” Union
means it brings you to the ultimate reality, where individual manifestations of life are surface bubbles in the
process of creation. Right now, a coconut tree and a mango tree have popped up from the same earth. From the
same earth, the human body and so many creatures have popped up. It is all the same earth.

Yoga means to move towards an experiential reality where one knows the ultimate nature of the existence, the
way it is made.
Yoga refers to union not as an idea, a philosophy or as a concept that you imbibe. As an intellectual idea, if you
vouch by the commonness of the universe, it may make you popular in a tea party, it may give you a certain
social status, but it does not serve any other purpose. You will see, when things come down to even money – it
does not even have to boil down to life and death – even for money, “This is me, that is you.” The boundary is
clear; there is no question of you and me being one.

It actually causes damage to the individual if you intellectually see everything is one. People do all kinds of silly
things because they got this idea that everybody is one, before somebody teaches them a good lesson and then
they see, “This is me, that is you. No way to be one.”

If it becomes an experiential reality, it will not bring forth any immature action. It will bring forth a tremendous
experience of life. Individuality is an idea. Universality is not an idea, it is a reality. In other words, Yoga means
you bury all your ideas.

IMPORTANCE OF YOGA :-

The perfect unison can be achieved through Hatha Yoga and its various branches (Ashtanga Yoga, Iyengar
Yoga, Bikram Yoga, Yin Yoga, Kundalini Yoga), depending on what you like and the problems you are
looking to tackle through the practice.

Some of the Advantages of Yoga are as follows:

 Improves brain function

 Lower stress levels
 Alters gene expression
 Increases flexibility
 Lowers blood pressure
 Improves lung capacity
 Relieves anxiety
 Relieves chronic back pain
 Lowers blood sugar in diabetics
 Improves sense of balance
 Stronger bones
 Healthy weight
  Lowers risk of heart diseases

Yoga as a practice has innumerable benefits that positively affects 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:

1. 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.

2. Improves Posture:

Yoga teaches how to control and how to balance. With regular practice, your body will automatically
assume the right stance. You will look both confident and healthy.

3. Uplifts your mood:

Practicing yoga on regular basis uplifts your mood instantly as it leaves your body with refreshing
energy.

4. Lowered Blood Pressure:

Practicing yoga on daily basis enhances the blood circulation in the body. This enables oxygenation in
the body due to which there is a significant reduction in the blood pressure as the body calms down.

5. Keeps Premature Aging at Bay:

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 relives stress which is yet
another factor that beats aging.

6. 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.

7. A Drop in The Pulse Rate:

 Yoga eases the body by reducing the strain. When the body relaxes, the pulse rate decreases. A low
pulse rate indicates that your heart is strong enough to pump more blood in a span of fewer beats.

8. Increases Strength:

You use the weight of your own body to increase your strength. This is a very bewildering method of
strength training.

9. Anxiety Management:

A little twisting, bending and controlled breathing helps you overcome anxiety.

10. Better Cardiovascular Endurance:

Yoga improves oxygenation in the body and also lowers the heart rate. This results in higher
cardiovascular endurance.

11. 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.

12. Fights Depression:

When you practice yoga, repressed feelings surface. While you may feel sad, the negative energy is
released. This helps to combat depression.

13. Teaches Balance:

Yoga also focusses at improving balance and also allows you to gain control over your body. Regular
practice of yoga will enhance your ability to balance the poses in the class and focus well outside the
class.

14. Stimulation of Organs:

The internal organs are massaged when you practice yoga, thereby increasing your resistance to
diseases. Also, once you are attuned to your body, after years of practice, you will be able to tell
instantly if your body doesn’t function properly.
15. 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.

16. Instills Full Body Awareness:

Practicing yoga on regular basis will help you become aware of your own body. You will begin to make
subtle movements in order to enhance your alignment. With time, yoga helps you to become
comfortable in your own skin.

17. Improvement in Gastrointestinal Health:

Practicing yoga regularly activates the digestive system and the other stomach related diseases like
indigestion and gas are eliminated. Therefore, gastrointestinal functions improve in both men and
women. Read more about indigestion home remedies.

18. Increasing Core Strength:

It is essential to understand when your core is strong, your body is strong. Your core holds the weight of
your body. It helps in increasing your resistance to injuries and also help you heal better. Yoga works on
the core and makes it healthy, flexible and strong.

19. Higher Levels of pain Tolerance:

Yoga increases the level of pain tolerance and also works towards reducing chronic pain.

20. Increased Metabolism:

Yoga keeps the metabolism in check since a balanced metabolism is essential to achieve ideal weight.

21. Improved Sexuality:

Yoga increases your self-confidence and offers complete relaxation and more control. This gives your
sexuality a much-needed boost.

22. Renewed Energy:

 Yoga has the ability to make your mind and body feel rejuvenated. People who perform yoga on daily
basis feel energized after a session of yoga.

23. Improves sleep:

Yoga helps you relax your mind completely. It helps you work on unnecessary tensions, thus facilitating
better sleep.

24. Integrated Function of the Body:

Yoga means unison. When you practice yoga on regular basis, your mind starts to work in union with
your body. This enhances movement and grace.

25. Allows- Self Acceptance:

Yoga enables self-awareness and betterment of health. Your self-esteem improves, and you become
more confident.

26. Builds Self – Control:

The controlled movements of yoga teach you how to render that self-control to all the aspects of your
life.

27. Brings about a Positive Outlook to Life:

Many hormones in the nervous system are stabilized when yoga is practiced on the regular basis. This
helps you becomes more positive and you tend to look at life with refreshed and positive perspective.

28. Reducing Hostility:

When yoga is performed on the regular basis, the anger is greatly controlled. The breathing and
meditation calm the nervous system, thereby decreasing anger and hostility. Reduction in hostility
means reduction in blood pressure. This automatically enables a stress free and healthier approach
towards life.

29. 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.
 30. Tranquility and Calmness:

The breathing and meditation enables you disengage from your thoughts. This helps you calm down.
With everyday yoga practice, you will notice how the calmness is no longer just a part of your practice –
it becomes a way of life!

Yoga transforms your life and broadens your horizons in ways you can never imagine. It is absolutely worth
trying!

DIFFERENCE BETWEEN AASAN AND MEDITATION?

Most of the people start comparing yoga and mediation to find out which one is better. The importance and
priority completely depends on what you are looking for or expect from your life.

If looking to calm your mind by flushing out all negative thoughts, there is nothing better than mediation you
will be able to control your emotions and come to terms with any mishappenings in your past.

Whereas if you are looking for a toned body, or would like to get rid of any health issues and be more relaxed,
try yoga. All in all, both are fantastic and you can try any of them or both to meet your requirements.

Yoga and Meditation Benefits

Meditation for Better Mental Health

Meditation is a technique used to control emotions and it helps in improving your mental health and wellness
and is well known as the best stress management process and is generally practised to mental stresses.
No matter what you might be facing in your daily life - lot pressure in your office, family issues, problem with
concentration, suffering from health issues, with the help of meditation you can reduce the stress in your mind
and it in-turn prevents people from cardiovascular diseases, panic attacks and high blood pressure.

Yoga for Flexible body

Yoga is the best when it comes to improving the flexibility of your body. The flexibility of the body is
important for healthy living. The different asanas during the yoga sessions will help in boosting your flexibility.
These asanas improves the strength of the muscles and at the same time, reduce muscle mass and hence if you
want a toned and a beautiful body, you should definitely practise yoga.

Yoga and Meditation for Sound sleep

Both yoga and meditation help in improving the quality of sleep, which is one of their best benefits. A lot of
people are suffering from insomnia due to stress and other related issues, and if you or your loved ones are one
of them, you should definately try yoga and/or meditation at home. As these practices help in boosting the great
connection of mind and body which helps in avoiding any kind of stress or mental tension.

As we all know that lack of sleep leads to many health related issues which won’t only hit you physically as
well as mentally. With yoga and meditation, this will no longer be a problem and you will be able to acheve and
mintain your inner peace and happiness.

Yoga for Boosting Digestion

With its awesome twists, moves, and poses, yoga, massages our internal organs, especially in the digestive
system, which boosts the digestion and metabolism and is a great way to burn calories. With the boost in
digestion, it will help you to avoid digestive system disorders including - irritable bowel syndrome and more.

Conclusion

Overall, in order to achieve the best benefits, it is strictly recommended to perform both yoga and meditation
together. Both can be practised at home by getting correct guidance.So, get ready with your mat for a yoga
session and a comfortable pillow to sit on for meditation and make your life fuss-free.

DEFINE CULTURE YOGA?

The practice of yoga was originally derived from ancient Hindu-based philosophy (The Yoga Sutras,
primarily) for the purpose of stilling the mind and obtaining a permanent state of peace. The physical exercises -
- a series of poses, or ‘asanas’ -- are only one of the eight limbs described in the Yoga Sutras. And yes, they are
an important vehicle in achieving peace of mind, but not the main focus of the overall practice of yoga.

Fast forward several thousands of years to modern day. You would think that the other tenets of yoga -- the
other limbs which encourage moral behavior, meditation, deep breathing, soul searching, and the like -- would
be more important than just another fast-paced form of exercise. Contrary to logic, I have noticed a somewhat
backwards trend that I will call gritty yoga.

Gritty yoga is yoga without the spiritual and cultural aspects like chanting, pranayama, sanskrit, and meditation.
But what is yoga if these things are not incorporated into traditional poses? I guess we should just call it
stretching? I get it, I am a gym fanatic and former cardio rat. If I am not going somewhere or doing something, I
am bored: that’s just part of my Type A personality. My interest in yoga was sparked by the demanding and
rigorous vinyasa and hot styles. But the more I practice the more I have come to appreciate the slower styles
and “hippie dippy” parts of class. I am proud that I know the Sanskrit words of poses, it helps me feel like I
know what I’m doing. When I do Hatha yoga or mixed level yoga, I get an extra few seconds to hold the pose,
which allows me to stretch further. Even hot yoga like Bikram and Baptiste incorporate breathing exercises and
the relaxing Shavasana pose at the end. I feel spirituality fit when I practice regularly -- I am less impulsive,
more mindful, and happier overall. And I don’t think that would be possible without the whole practice -- not
just the strenuous parts. Here are a few brands that offer no-frills stretching routines that claim to be a form of
or associated with yoga:

 Broga is “man friendly” yoga that incorporates repetitive floor exercises

  Dirty Yoga’s websites claims this is “Yoga for people who make sh*t happen,” boasting, “Dirty is yoga
that won’t slow you down... Yoga for people with better things to do than yoga. People who want to get
in, get their exercise, and get out. If that’s you, get dirty, then get going.”
 The No OM Zone: A No-Chanting, No-Granola, No-Sanskrit Practical Guide to Yoga is a book
whose title sums up this philosophy perfectly.
 YAS Fitness Centers in Los Angeles combine yoga and spinning, advertising “Yoga for Athletes” and
“for people who value their health, fitness, and time”.

So now we have to ask our readers: does gritty, no-frills “yoga” make an ancient, healing art more accessible to
the Western mind? Or is it somewhat blasphemous, doing more harm than good.