EXPERIMENT-4

Aim: To study about yoga asanas and pranayama methods

Yoga is then commonly taken as a system of physical education with a spiritual
component, although the truth is the reverse: Yoga is a spiritual system with a
physical component. The practice of asanas is yet only a small part of the
complete system of Physical Culture & Education known as Hatha Yoga.

HISTORY OF YOGA
The history of Yoga is indeed ancient. Nothing can be said firmly about the origin
of Yoga. Only it can be noted that Yoga originated in India. The available evidence
shows that the history of Yoga is related to Indus valley civilization. At that time,
people used to do Yoga based on a secondary source. It can allude that Yoga
originated approximately 3000 BC in India. Patanjali wrote the first book on Yoga
in 147 BC. Yoga is derived from a Sanskrit word ‘”Yoj’ which means union or join.

 1. According to Patanjali, yoga means to control the desires of a human being.

 2. The system of yoga is built on the three main structures: exercise, breathing
and meditation.
 3. The practices of yoga are designed to put pressure on the glandular systems of
the body, increase its efficiency and total health. The body is looked upon as the
primary instrument that enables us to work, and so a yoga student treats it with
great care and respect.
 4. Breathing techniques are based on the concept that breath is the source of life
in the body. The yoga student gently increases breath control to improve health.
 5. The two systems of exercise and breathing prepare the body and mind for
meditation, and the student finds a straightforward approach to a quiet mind that
allows silence and healing from day-to-day stress.
 6. Regular daily practice of all three parts of this structure of yoga produces a
clear, bright mind and a healthy, capable body and mind.
Asanas
Asanas are the first and the most important stage of yoga. They are specific body
postures practiced to keep the body healthy. Asanas help in exercising every
muscle, nerve and gland of the body and are thus highly useful in maintaining
physical fitness. Mentioned below are the Sanskrit names (along with the English
name) of the major asanas.

Elements

The eight steps or elements of classical yoga are:

Steps of Yoga Meaning

1. Yama Refraining from violence,lying, stealing and hoarding.

2. Niyama Purity, contentment,tolerances and remembrance

3. Asana Physical exercise

4. Pranayam Breathing techniques.

Preparation for meditation described as ‘withdrawl of the mind from the

5. Pratyahara
senses.

Concentration being able to hold the mind on one object for a specified
6. Dharana
time.

7. Dhyana Meditation,the ability to focus on one thing (or nothing) indefinitely.

8. Samadhi Absorption, or realization of the essential nature of the self.

 Types (Kinds)

Yoga Name Description

Some of the most well-known types of yoga are described below most
Hatha Yoga
people associate with yoga practice.

It incorporates exercise and breathing practice with meditation and study

Raja Yoga
producing a well-rounded individual.

Jnana Yoga The path of wisdom.

The practice of extreme devotion in one pointed concentration upon one’s

Bhakti Yoga
concept of God.

All the movements and all work of any kind is done with the mind centered
on a personal concept of God.
Bhakti Yoga
 Sanskrit name English Name

Surya Namaskar Sun salutuation

Anjaneya asana Salutation Posture

Ardha chandra asana Half-moon Posture

Padma asana Lotus Posture

Vajra asana Diamond Posture

Sirsha asana Head stand Posture

Tada asana Mountain Posturex

 Surya Namaskar

Also known as sun salutation, the Surya Namaskar is one of the best exercises that one
can perform. The benefits accruing from these exercises are unique and excellent. The
Surya Namaskar is performed usually early in the morning facing the morning rising
sun. It is done in 12 steps, each step having its own posture with its own breathing
pattern.

Steps to follow

o 1. Stand erect facing the sun with palms folded and both the thumbs touching the chest.
Breathing: Inhale while raising the hands and exhale as hands are brought down.
o 2. Raise hands upward, with feet firmly on the ground and bend backwards and stretch
arms
Breathing: Inhale
o 3. Slowly bend forward, hands touching the earth,head touching the knees.
Breathing:Exhale
o 4. Set both hands with palms down firmly on the ground, pull the left leg backward, raise
the head looking the sun. Breathing: Inhale.
o 5. Bring right leg back close to left leg keeping hands and leg straight.Bend the body at
the hip forming an arch. Breathing:Exhale.
o 6. Stretch yourself fully on the ground in the saashtanga Namaskar pose. Feet,
knees,thighs, chest and forehead touch the ground with the hands stretched out. Now
slowly turn the head to the sides first to left and then to right. Breathing inhale first and
then exhale fully.
o 7. Slowly raise the head bend backward as much as possible, hands straight. Breathing
Inhale.
o 8. Parvatasana – same as step 5. Breathing: exhale.
o 9. Same as step 4 with the difference that the right leg is brought forward Breathing:
inhale
o 10. Same as step 3 – Breathing: exhale
o 11. Same as step 2 – breathing: inhale
o 12. Same as step 1- Breathing, exhale: inhale and exhale.

Benefits

1. Surya namskar improves the physical body prana (breathing) mind, intellect and the
bliss components of the entire human personality. It can be used as a personality
development.
2. it also reduce the extra fat from your body

3. it improves body posture

4. it strengthens the body muscles

Benefits of practisinig yoga

1. Yoga increases your flexibility.

This is why many people start yoga, and it’s certainly a great benefit of yoga practice.
Yoga postures and sequences help to increase the body’s range of motion. The
mindful approach of yoga helps to ensure that stretching is done safely, allowing the
nervous system to release the muscles into gentle, effective stretches. This reduces
the risk of injuring ligaments and tendons, which can occur through more aggressive
approaches to flexibility training. Releasing tension in the muscles can also help
them to relax and let go, helping your body to open up more.
2. Yoga helps you to build strength.
Although many people overlook this one, seeing only yoga’s benefits for flexibility,
yoga is actually a fantastic strengthening practice.. Yoga helps to strengthen the
muscles that support the body’s weight, leading to functional strength. It is also
fantastic for building core strength. This improves athletic performance and your
functionality in everyday life, while keeping you safe from injury.
3. Yoga improves your posture.
One of the great things about the strengthening and stretching work of yoga is that it
is a balancing practice. Yoga can help to address any muscular imbalances,
lengthening tight areas and strengthening weak areas. Our posture can often
deteriorate as we age, in a large part due to our habitual movement patterns during
the day. For instance if you spend a long time working at a computer, you may find
yourself vulnerable to slumping with rounded shoulders. Over time the back muscles
become weak, and the chest muscles become tight, exacerbating the rounded
posture. Yoga can help you to stretch out the chest and strengthen the muscles of
the back. It can also make you far more aware of your body and posture, so that you
find yourself automatically self-correcting to come into a healthier alignment
throughout the day.
4. Yoga helps to keep your joints healthy.
Yoga will strengthen the muscles around the joints, helping to stabilise them. By
moving the joints in their full range of motion, yoga can help to promote better joint
health. The mobilisation of the joints improves the flow of synovial fluid, which
lubricates them, allowing for smooth and healthy movement of the bones. Synovial
fluid also delivers fresh oxygen and nutrients to the joint cartilage, helping to restore it
and keep it healthy. Yoga can even help those with more serious joint problems such
as arthritis, improving physical function and reducing pain. 1
5. Yoga is a powerful mindfulness practice.
Yoga is about uniting the mind, body and breath. In doing this it brings you into the
present moment. Mindfulness has proven benefits for a whole range of health
conditions, and is particularly effective in promoting positive mental health. In
particular, mindfulness practices have been shown to strengthen the immune system,
improve social relationships and reduce depression, anxiety and neuroticism. The
benefits of increased mindfulness through yoga clearly reach far beyond the mat.
6. Yoga reduces stress.
Many people begin yoga to improve their flexibility, but they keep coming back
because they find it makes them feel so much better. The focus, centring and
breathing of yoga all help to reduce stress and can be the ideal antidote to a hectic
modern lifestyle. In part this is another wonderful benefit of the mindful aspect of
yoga. It is also due to the positive impact of increasing activity levels and exercise,
along with the relaxation and reduction of physical tension that yoga brings. Yoga
can leave you feeling relaxed and refreshed, physically, mentally and energetically.
7. Yoga lowers blood pressure.
Having high blood pressure is a serious medical condition, which is associated with
increased risk of both heart attacks and strokes. As well as reducing stress, which
can be a contributing factor to high blood pressure, several aspects of yoga practice
are thought to directly improve blood pressure. The relaxation and deep breathing of
yoga can reduce high blood pressure even after the practice is finished. Certain
postures such as Supported Bridge Pose, Legs Up The Wall Pose and of course
Savasana or Corpse Pose are particularly beneficial for those with high blood
pressure.
8. Yoga helps you to make healthier life choices.
There is a story in yoga about the student who asked their yoga teacher whether
their smoking habit would interfere with their yoga. The teacher smiled and replied.
“No, but your yoga will interfere with your smoking.” Whether or not that was the
case, one of the great things about yoga is that it helps you to tune into what your
body wants and needs. Many people find that the acceptance and self-love that they
practise on the yoga mat can have a profound impact to the way they treat their
bodies off the mat, whether that is through improved activity levels. better nutritional
choices or reduced reliance on alcohol or tobacco.
9. Yoga improves breathing.
The basis of yogic breathing practices lie in pranayama, or yogic breathing
techniques. These techniques, which are integrated into the vast majority of yoga
classes, can be amazing for restoring balance and vitality to the body and mind.
Controlled breathing can increase energy levels and relax the muscles, while
reducing stress, anxiety and depression. On a physiological level, regular yoga
practice has been found to improve lung capacity and breathing both in healthy
adults and those who suffer from asthma.
10. Yoga encourages your body’s natural healing process.
The body has an incredible ability to heal itself, given the appropriate conditions.
Yoga practice can be a wonderful way to create an environment which allows the
body’s innate healing powers to kick in. In part this is due to the effects of
mindfulness on the immune system, increasing the body’s ability to fight disease and
restore health. The strengthening and lengthening effects of yoga can improve
mobility and function, helping the body to recover from physical injury. And the
benefits for mental health can lead to improved sleep patterns and enhanced
wellbeing, greatly improving your quality of life.

Result: Studied about yoga