Unit 2

Introduction to Yoga

CONCEPT OF AAHARA(DIET) ACCORDING TO YOGIC TEXT

• Aahara(Balance diet) : Balance diet is a diet which contains all the necessary
elements of food to keep the body healthy . It divided into two parts are:
Macronutrients: Macronutrients are required in large proportions . It includes
Carbohydrates, fats, and protein . Carbohydrates and fat provide energy and heat and
protein help in functioning of the cell
Micronutrients: Micronutrients are required in small proportion.It comprises of vitamin
and mineral .They regulate function.They also enhance the utilization
Of macronutrients ( carbohydrates,fat, protein)
CONCEPT OF AAHARA
Shrimad Bhagvad Gita ( shrimad- bhagwat- Gita) are classified into three types of yogic
diet
1.Sattvic diet :
• Sattvic diet means healthy food
• It is also known as yogic diet
• It relates to expansion of lifespan, mental strength and physical strength
• It refer to food which occurs naturally without any preservation like raw ,steamed or
lightly cooker
• It contain whole grain,pulses ,nutes natural sweets like honey
2. Rajasic Diet :
• Rajasic means unhealthy food which includes bitter ,sour, salty ,spices which cause
discomport and and illness

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• It also includes caffeinated beverage like tea and coffee
3. Tamasic Diet:
• It is not completely cooked food ,smelly flavorless and extra food by others
• It is not fitted in contribution to health
• It cause exhaustion and laziness in person
• It should be avoided by the patient of chronic depression
• It includes food item like red meat,alcohol , spoiled food, unripe or overripe organic
product , burnt food etc
BASIS OF YOGIC DIET
Yogic scriptures identify food item are :
1. Pathya ( wholesome food)
2. Apathya ( unwholesome food)

–. Apathya / unwholesome food:

• It is also known as unwholesome food
• It is not good for health
• It includes sour, bitter, salty , mustard, alcohol ,fish ,oil,cakes etc

– Pathya / wholesome food:

• It is helpful and healthy acceptable food like grain, rice ,milk ,ghee , vegetables and
pulses and pure water
Yogic firmly discourage the habit of overeating

PLAN OF YOGIC DIET

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 Yoga ( pranayam) must not be performed soon after the dinner but in the tremendous
situation to eat; before starting the training and some amount of milk and butter to be
taken

EFFECT OF MITHARA ( YOGIC DIET)

• In the yogic eating schedule it is a practice to start the day with a glass of warm water
mixed with lemon. It cleanses the body and have to remove the toxins
• Eat sattvik diet bringing energy in life of a person
• Sattvic diet includes green leafy, vegetable ,fruit and sprouts etc and for nourishment it
includes ghee coconut oil sprouted seeds etc this make the food tasty
SIGNIFICANCE OF HATH YOGA PRACTICES IN HEALTH PROMOTION
Hath yoga :
• The word "hatha" is made up of two words " Ha" and "Tha" in which "Ha" means prana
Shakti (the most important force) and the "Tha" means Shakti of mind (mental force) .
• Hata yoga means union of the pranic force and mental force
• It comprises of
- posture arsenal
- Breath ( pranayam)
- Gestures( mudras)
- Locks ( bandhas)
- Meditation sounds (nadausandhana)
- Cleaning process ( shat kriyas)
SIGNIFICANCE OF HATHA YOGA
1. Improve Respiratory system: hath yoga asana helps to improve functioning of
respiratory system and increase the vital capacity of practioner

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2. Improve cardiovascular fitness: regular practice of yoga asana helps to normalize the
blood pressure and improve cardiovascular fitness.
3. Improve digestive system: Asanas stretch the body and massage the abdominal muscle
this cause food to move effectively around the digestive tract.
4. Clear and shiny skin: The shat kriyas practices deeply purify the body and mind. The
poster works as a detoxifying agent and results in increased awareness in a glow and
illustrated skin.
5. Flexibility of the joints: Helps to tone up the muscle and enhance flexibility of the
body.
Concept of mental health well being according to Patanjali yoga
Mental health: it is a important component of overall health it can be defined as state of
psychological and emotional well being in which end usual is able to use learning
abilities and able to doing activities
•Patanjali yoga sutras start with the idea of "cittavrti nirodha"means in enlightening of
importance of controlling the mind
CAUSE OF FAULTY MENTAL HEALTH ACCORDING TO PATANJALI YOGA
SUTRA
Mahrshi Patanjali define yoga as "yogah Chittavrti nirodha".he describes various
theoretical aspects in his yoga Sutra. Patanjali explains about the disturbance of the mind
and the development of diseases (vyadhi) , their symptoms and the process to overcome
them.
Disease: mental laziness, doubt, lack of enthusiasm, lack of concentration ,false
perception etc
EFFECTS ON CHITTA VIKSHEPA
Patanjali explain the effect of obstacle on the mental health as pain ( Dukha) depression
(Dhaurmanasaya) trimming of the body ( Angamejayatva) irregular breathing(
Shvasprashvasa) are the major symptoms of mental destruction(Cittavikshepa)

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Chittaprasadana: Patanjali suggest a person to inculcate the qualities to achieve a blissful
state of mind called Chitta Prasadan
Kriya yoga
• kriya yoga is defined as practical action practice and skill.
• It act for self purification self observation and self awareness
• it is classified into three parts
- Tapas: tapas means to generate heat or energy it helps to discipline the mind.
- Swadhyaya : it means to self study. Continuous self analysis leads towards awareness
of the entire structure of body which involves physical, mental, emotional and spiritual
aspects.
- Ishvarapranidhana: it means offering life to God. It means we are able to completely
surrender our individual ego identities to God . we will attain the identity of God.
PATANJALI ASHTANGA YOGA
It is a mode of yoga which consists of limbs like Yama, niyama, pranayama, pratyahar
,dharna ,dhyana and samadhi.
BAHIRANG AND ANTARANGA YOGA
The first five limbs are called bahirang yoga and the remaining three are called antaranga
yoga.
BAHIRANGA YOGA
1. Yamas : it refers to guidelines for how to interact with the outside of world at a social
level the 5 yamas are:
• Ahimsa ( non violence)
• Satya ( truth)
• Asteya ( non- stealing)
• Brahmacharya ( abstinence)
• Aparigraha ( non hoarding )

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2. Niyama ( observance ) it refers to guidelines for self discipline
• shocha ( cleanliness)
• Santosh( contentment)
• Tapas ( austerity)
• Swadhyaya ( the study of self study and scriptures)
• Ishwarapranidhana ( surrender to god)
3. Asana ( posture) : it refer to posture which in which we are comfortable and steady
4. Pranayama ( breathing control) it is everything process in which we stretching of prana
- the vital life force ( breath)
5. Pratyahara: ( sense withdrawal) : it refers to ability to have control over the sensus
ANTARANGA YOGA
1. Dharana ( focus) it refers to focusing on a single object for a long period of time
2. Dhyana ( meditation) : the uninterrupted flow of the mind towards the object to focus .
3. Samadhi : ( total absorption) : it refers to the self awareness of the mind ,
disappears,and only the object of meditation dhunes through .It leads to self realization.
CONCEPT OF HEALTHY LIVING IN BHAGAVAD GITA
The Bhagavad Gita is Sanskrit text derived from the Mahabharat Epic . The Geeta is a
book that affects various aspects of life in difficult times of life . Geeta guides a person
.The Bhagwat Geeta includes 18 chapters the contain in the form of discussion between
Krishna and Arjun are that happened in the middle of the war zone at
kurukshetra.Krishna explains to Arjun his duties as a fighter. Krishna declares his identity
as the supreme almighty (God in itself) blesses Arjuna with a glance of his divine
universal form Vishwaroopam
There are three types of yoga that highlighted in Bhagavad Gita are:
● Bhakti yoga( yoga for devotion):Bhakti is derived from the Sanskrit word bhaj,
which means – loving service. Bhakti-yoga means to connect to the Supreme by
means of loving devotional service.

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 ● Karma yoga (yoga for selfless action): It refers to work are done without any
attachment to the result
● Jnana yoga( yoga for self transcending knowledge) It is a part to achieve the true
knowledge about the self . it refers to self study
According to Bhagavad Gita some important facts are indicated if a person follows then it
can lead healthy life
YOGA MEANS EQUANIMITY
It means treating all pain or pleasure in same way with love without any hatred and greet
when equanimity is practised the fear of disease or fear of death will be thrown away
from mind and disappear the disease like jealousy had read anger .
YOGA IS SKILL IN ACTION
● Yoga is skill in action the skill is meant is in maintaining the relaxation in
awareness in action. Relaxed action is the process and regular planning in action is
an outcome.yoga is art and science of healthy living .This help in taking positive
decision and positive thinking etc.
DEDICATING THE DIVINE QUALITIES
The goal of life is to free from destructive human race one must leave with humanity and
cultivate divine qualities.This qualities help us to focus on self . It specify divine
qualities as follow: fearlessness ,purification, cultivation of spiritual knowledge ,charity
,self control, study of Vedas ,truthfulness, freedom from anger etc
BALANCE IN CONSCIOUSNESS
Eating healthy and right food in minimum quantity can lead to complete positive and
good life .who have a habit pf mild eating, working, sleeping ,in fun activity can reduce
all material pains by practicing
IMPORTANCE OF SUBJECTIVE EXPERIENCE IN DAILY YOGA PRACTICE
Yoga in daily life means of regular practice and development in the various area
proceeding of physical mental social and spiritual health.
Various process taking place are:
● PHYSICAL HEALTH: Asanas,prayanams and relaxation techniques helps to
preserve and restore health.Physical development affects whole life. It is the basis

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 of all development .All other development depend upon it.physical development
relates to structure of the body ,height ,weight ratio of the body etc.
● MENTAL HEALTH: It is the most important component of overall health and
well being .It can be defined as the state of psychology and emotional well being
which and individual able to use learning abilities, can function practically and
fruitful in society .clarity of thoughts , freedom, self confidence are the basis of
mental well being
● SOCIAL HEALTH: It is simply defined as to be happy and to be to able to make
others happy. It includes the nature and communication with other people, to
accept the responsibility within society.social development indicates to
development of attitude and behaviour and relation to conduct towards other .
Group process like corporation, competition, friendship and communication are
the important for the social development
● SPIRITUAL HEALTH: The fundamental principles of spiritual life are
AHIMSA,PARAMO,DHARMA.This principle teaches non violence in thoughts
,words, feelings and actions. Prayer meditation Mantra positive thinking and
tolerance lead to spiritual health.