MODULE-1
INTRODUCTION TO YOGA
The word yoga is derived from the Sanskrit root Yuj, meaning “to
yoke,” or “to unite”
Yoga is essentially The practice aims to
create a union between body, mind, and Father of yoga
spirit, as well as between the individual
self and universal self.
Patanjali is often regarded as the
father of modern yoga, according
to several theories. Patanjali's
Yoga Sutras is a compilation of
aphoristic Sanskrit sutras on the
philosophy and practice of
ancient yoga
Sage pathanjali defines yoga as,
‘’yogah chtthhivritthi nirodah’
means yoga ia suppression of the modification of
mind or
yoga is a concious process of gaining mastery over
the mind.
or controlling over the mind. Here controll involves
two aspects
1. A power to concentrate on any desired subject
or object and
2. Capacity to remain calm and quite all the time.
Classical & Scientific aspects of Yoga
Four Yogic aspects (physical, mental,
emotional, and spiritual)
Asanas, Pranayama and Concentration
[Link] are poses that exercise the
front, back, and side of the body
equally. ...
[Link] control of the breath,
which leads to deeper breathing thereby
providing the body with more oxygen. ...
[Link] is fundamental in yoga.
Three aspects that we need to keep an
eye on and care for at all times. These
are alignment, focus, and breathing.
Classical aspects of Yoga
WHAT IS ASTANGA YOGA?
The word Ashtanga is comprised of two Sanskrit words, “Ashta” and “Anga.”
“Ashta” refers to the number eight, while “Anga” means limb or body part.
Therefore, Ashtanga is the union of the eight limbs of yoga, into one complete,
holistic system. These eight-limbs of yoga represent the various branches of the
philosophy of the yoga sutras that form the foundation in the Ashtanga Yoga
School. The Ashtanga philosophy is to integrate all of the eight limbs of yoga,
which include:
• Yama (moral codes)
• Niyama (self-discipline)
• Asana (posture)
• Pranayama (breath control)
• Pratyahara (sense withdrawal)
• Dharana (concentration)
• Dhyana (meditation)
• Samadhi (oneness with the self).
YAMA: NIYAMA:
The five Yamas of yoga In Patanjali’s Yoga Sutras, he
are behavioral observances or outlines five niyamas as part of the
disciplines. second limb of yoga.
These niyamas are all practices that
• Ahimsa (non-violence) can be considered inner observances.
• Satya (truth) •Saucha: purification, cleanliness and
• Asteya (non-stealing) clarity of mind
• •Santosha: contentment and
Brahmacharya (non-indulgence)
acceptance of the world
• Aparigraha (non-possessiveness) •Tapas: asceticism or intense self-
discipline and willpower
•Svadhyaha: study of the self.
•Ishvara Pranidhana: surrender to
devine or supreme being.
ASANA: PRANAYAMA:
• The physical aspect of yoga
Pranayama can be
is the third step on the path understood as either ‘prana-
to freedom. The only yama’ which would mean
alignment instruction ‘breath – control’ or ‘breath
Patanjali gives for this asana restraint’, or it could be
is “sthira sukham understood as ‘prana-ayama’
asanam”, the posture which would translate as
should be steady and ‘freedom of breath’, ‘breath
comfortable. expansion’ or ‘breath
liberation’.
PRATHYAHARA: DHARANA:
• Pratya means to ‘withdraw’, Dharana means ‘focused
‘draw in’ or ‘draw back’, and concentration’. Dha means
the second part ahara refers ‘holding or maintaining’,
to anything we ‘take in’ by and Ana means ‘other’ or
‘something else’. Closely linked
ourselves, such as the
to the previous two limbs;
various sights, sounds and
dharana and pratyahara are
smells our senses take in essential parts of the same
continuously. aspect.
DHYANA: SAMADHI:
• The seventh limb is • Many of us know the
‘meditative absorption’ – word samadhi as meaning
when we become ‘bliss’ or ‘enlightenment’,
completely absorbed in the and this is the final step of
focus of our meditation, the journey of Patanjali’s
and this is when we’re really Yoga Sutras. After we’ve re-
meditating. organised our relationships
with the outside world and
our own inner world, we
come to the finale of bliss.
Scientific aspects of Yoga.
• Improves Circulation of Blood in the
body.
• Acts as an efficient stress buster.
• Brings about better neuro-muscular
coordination.
• Strengthens immunity.
•Decreases overall workload to the organs.
• Provides psychological well-being.
• Enhances the endurance to face abnormal • Karma Yoga: This is the
situations. path of self sacrifice
•.Bhakti Yoga: this is the
path of self devotion.
• Jnana Yoga: This is the
path of self Analysis.
• Raja Yoga: This is the
path of self control.
Basic rules for
Yoga
•Food can be taken after an hour of practicing yoga.
•Morning is the best time to prepare for yoga and it is always better to practice
yoga where there is abundant clean air.
•Don't do yoga twenty minutes before and after taking a shower as blood
circulation could speed up after taking a shower. It is better to take a cold shower
after practicing it.
•Always practice yoga under a qualified GURU
•Yoga should be practiced empty stomach. If you had food, wait for at
least 3 hours before practicing.
•Avoid excessive intake of tea or coffee when you are practicing yoga
•First begin with easy poses and thereafter you can advance to the tough
ones.
•Do not practice yoga on the naked ground. Always use a thin yoga mat or
thick bed sheet for Yoga.
•Before you start Yoga, you must clear your bowels and bladder. Clean
your nostrils and throat of all mucus.
Healthy Lifestyle:
Definition Of A Healthy Lifestyle
• The World Health Organisation in 1946 defined health as ‘A complete
state of mental, physical and social well-being not merely the absence
of disease’
• lifestyle as the way a person lives. This includes patterns of social
relations, consumption, entertainment, and dress. A lifestyle typically
also reflects an individual’s attitudes, values or worldview. A healthy
lifestyle is generally characterized as a “balanced life” in which one
makes “wise choices”.
Why is it Important?
A healthy lifestyle is a valuable resource for reducing the incidence and
impact of health problems, for recovery, for coping with life stressors, and
for improving quality of life. There is a growing body of scientific evidence
that shows our lifestyles play a huge part in how healthy we are. From
what we eat and drink, to how much exercise we take, and whether we
smoke or take drugs, all will affect our health, not only in terms of life
expectancy, but how long we can expect to live without experiencing
chronic disease.
Healthy Living is about taking responsibility for your decisions and making smart health
choices for today and for the future. So healthy living would consist of:
Physical (For The Body)
Good Nutrition, Eating Right
Getting Physically Fit, Beneficial Exercise
Adequate Rest
Proper Stress Management
You Also Need to Give and Receive
Forgiveness
Love and Compassion
You Need to Laugh and Experience Happiness
You Need Joyful Relationships With Yourself and Others
Emotional Wellness (For The Mind)
Self-Supportive Attitudes
Positive Thoughts and Viewpoints
Positive Self-Image
Spiritual Wellness
Inner Calmness
Openness to Your Creativity
Trust in Your Inner Knowing
And all aspects of one’s self, must work in harmony to achieve wellness, so you need to
create a balanced life.
Food Habits
Based on the principles of yoga, yogic diet is an ancient way
of eating which increase energy and create balance in the
mind and body. It is not only responsible for making our outer
body healthy and sound but also works to make our mind
balanced and positive. Yogic diet, if followed regularly, aids
the meditation process and helps purify the mind and soul of
the practitioner.
What is yogic food?
The food that yogis consume can be called ‘Lacto-vegetarian’ as it
includes mainly milk and plant-based diet. The yogis believed that the
yogic food increases Sattva Guna in us.
• Just like we Prakriti (nature) humans, foods also can be classified into
three Gunas. Based on the after-effects of the food we take, in yoga, we
can classify diet into 3 types; sattvic diet, rajasic diet and tamasic diet.
• Sattvic diet – Foods which enhances internal purity and clearity of
mind. It includes fresh fruits and vegetables, sprouted grains, roots,
tubers, nuts, cow milk, curd, and honey.
• Rajasic diet – Foods which overstimulute our nervous system. Such
foods are usually bitter, tart, salty, spicy, hot, and dry. It can include
white sugar, radishes, and fried foods.
• Tamasic diet – Foods which promotes dullness, inertia, inactivity, or
lethargy. It includes animal meats, liquor, butter onions, mushrooms,
stale, medicines and undercooked-and highly fried foods.
Sheetalikarana Vyayama:
• Jogging ( Forward, Backward, Inward, Outward)
• Neck exercises( Up, down and Left, Right)
• Shoulder Exercises( Rotation)
• Wrist exercises (Rotation)
• Waist Exercises ( left, right and forward, backward)
• Knee Exercises( Front, back and Side)
• Ankle Exercises( Rotation)