INTRODUCTION TO 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 for healthy living. The word "Yoga" is derived from the Sanskrit
root yuj meaning "to join", "to yoke" or "to unite".
According to Yogic scriptures, the practice of Yoga leads to the union of
individual consciousness with universal consciousness. 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 who has attained a state of freedom, referred to as
Mukti, nirvāna, kaivalya or moksha.
"Yoga" also refers to an inner science comprising of a variety of methods
through which human beings can achieve union between the body and mind to
attain self-realisation. The aim of Yoga practice (sādhana) is to overcome all
kinds of sufferings that lead to a sense of freedom in every walk of life with
holistic health, happiness and harmony.
 IMPORTANCE AND BENEFITS OF YOGA
Over the last few decades, there has been an upsurge in the prevalence of yoga.
Medical professionals and celebrities are also adopting and recommending the
regular practice of yoga due its various benefits. While some regard yoga as
simply one more prevailing fashion and associate it with the new age mysticism,
others vouch for how astonishing this form of exercise feels. What they don't
understand is that what they see as simply just another form of exercise will
profit them in ways they never envisioned.

Before we get into the benefits of Yoga, it is essential to understand what exactly
Yoga really is. Yoga is not a religion, it’s a way of living that aims towards a
healthy mind in a healthy body. Man is a physical, mental and spiritual being;
Yoga helps in developing the balance between all the three as stated
in Ayurveda in India. Other forms of exercise, like aerobics, only assure
physical wellbeing. These exercises have very little to do with the improvement
of spiritual or astral body.

Yoga is not just about bending or twisting the body and holding the breath. It is a
technique to bring you into a state where you see and experience reality simply
the way it is. If you enable your energies to become exuberant and ecstatic, your
sensory body expands. This enables you to experience the whole universe as a
part of yourself, making everything one, this is the union that yoga creates.

The founder of Yoga, Patanjali stated, "Sthiram sukham asanam." It implies that
a posture that appears to be firm and agreeable is your asana. You may be
astounded to know that an asana is just a preliminary step into the act of yoga. It
is a way that encourages you to achieve the greater good. Yoga focusses on
idealizing concordance between your mind, body, and soul. When you adjust
yourself so everything functions brilliantly within you, you will draw out the best
of your capabilities.
 ASANA
An asana is a body posture, originally and still a general term for a sitting
meditation pose,[1] and later extended in hatha yoga and modern yoga as
exercise, to any type of pose or position, adding reclining, standing, inverted,
twisting, and balancing poses. The Yoga Sutras of Patanjali define "asana" as "[a
position that] is steady and comfortable". Patanjali mentions the ability to sit for
extended periods as one of the eight limbs of his system. Asanas are also
called yoga poses or yoga postures in English.
Asanas were claimed to provide both spiritual and physical benefits in medieval
hatha yoga texts. More recently, studies have provided evidence that they
improve flexibility, strength, and balance; to reduce stress and conditions related
to it; and specifically to alleviate some diseases such as asthma and diabetes
 PRANAYAMA
Praṇayama is the practice of breath control in yoga. In modern yoga as exercise, it
consists of synchronising the breath with movements between asanas, but is also a
distinct breathing exercise on its own, usually practised after asanas. In texts like
the Bhagavad Gita and the Yoga Sutras of Patanjali, and later in Hatha yoga texts, it meant
the complete suspension of breathing.
Praṇayama (Devanagari: प्राणायाम praṇayama) is a Sanskrit compound. It is defined
variously by different authors.
Macdonell gives the etymology as prana (prāṇa), breath, + āyāma and defines it
as the suspension of breath.
Monier-Williams defines the compound prāṇāyāma as "of the three 'breath-
exercises' performed during Saṃdhya (See purak, rechak (English: retch or throw
out), kumbhak". This technical definition refers to a particular system of breath
control with three processes as explained by Bhattacharyya: pūrak (to take the
breath inside), kumbhak (to retain it), and rechak (to discharge it). There are
other processes of praṇayama besides this three-step model
 MEDITATION
Meditation is a practice where an individual uses a technique – such
as mindfulness, or focusing the mind on a particular object, thought, or activity –
to train attention and awareness, and achieve a mentally clear and emotionally
calm and stable state. Scholars have found meditation elusive to define, as
practices vary both between traditions and within them.
Meditation is practiced in numerous religious traditions. The earliest records of
meditation (dhyana) are found in the Vedas, and meditation exerts a salient role
in the contemplative repertoire of Hinduism and Buddhism. Since the 19th
century, Asian meditative techniques have spread to other cultures where they
have also found application in non-spiritual contexts, such as business and health.
Meditation may significantly reduce stress, anxiety, depression, and pain, and
enhance peace, perception,[9] self-concept, and well-being. Research is ongoing
to better understand the effects of meditation on health
(psychological, neurological, and cardiovascular) and other areas
 YOGIC KRIYAS
Yogic Kriyas are believed to bring revolutionary changes to the lives of people
who practice it with dedication and devotion. With a history in ancient Indian
philosophy, this practice combines physical postures, breathing techniques, and
meditation for complete body and mind healing. Besides physical healing, yoga
results in increased levels of emotional balance, energy, mental calmness,
concentration, wisdom, inspiration and spiritual self-awareness.
A yogic kriya helps to promotes healthy heart, clear and shiny skin, lubricates the
joints, treats backache, relieves stress, improves balance and posturing, enhances
the quality of prana and overall well-being.
 ASHTANGA YOGA
Ashtanga yoga is a system of yoga recorded by the sage Vamana Rishi in
the Yoga Korunta, an ancient manuscript "said to contain lists of many different
groupings of asanas, as well as highly original teachings on vinyasa, drishti,
bandhas, mudras, and philosophy" (Jois 2002 xv). The text of the Yoga
Korunta "was imparted to Sri T. Krishnamacharya in the early 1900's by his Guru
Rama Mohan Brahmachari, and was later passed down to Pattabhi Jois during the
duration of his studies with Krishnamacharya, beginning in 1927" ("Ashtanga
Yoga"). Since 1948, Pattabhi Jois has been teaching Ashtanga yoga from his
yoga shala, the Ashtanga Yoga Research Institute (Jois 2002 xvi), according to
the sacred tradition of Guru Parampara [disciplic succession] (Jois 2003 12).
Ashtanga yoga literally means "eight-limbed yoga," as outlined by the sage
Patanjali in the Yoga Sutras.

SURYA NAMASKAR
Surya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses.
Besides being a great cardiovascular workout, Surya Namaskar is also known to
have an immensely positive impact on the body and mind.
Surya Namaskar is best done early morning on an empty stomach. Each round of
Sun Salutation consists of two sets, and each set is composed of 12 yoga poses.
You might find several versions on how to practice Sun Salutation. However, it
is advisable to stick to one particular version and practice it regularly for best
results.
Besides good health, Surya Namaskar also provides an opportunity to express
gratitude to the sun for sustaining life on this planet.
Incredible benefits of Surya Namaskar (Sun Salutation):
Helps maintain cardiovascular health
Stimulates the nervous system
Helps in stretching, flexing and toning the muscles
An excellent exercise for weight loss management
Strengthens the immune system
Enhances cognitive functions
Improves overall health, strengthens the body and relaxes the mind

STEPS TO DO SURYNAMAKSKAR
Step 1 (Prayer Pose)

Stand at the edge of your mat, keep your feet together and balance your weight
equally on both the feet. Expand your chest and relax your shoulders. As you
breathe in, lift both arms up from the sides and as you exhale, bring your palms
together in front of the chest in prayer position.

Step 2 (Raised Arms pose)

Breathing in, lift the arms up and back, keeping the biceps close to the ears. In
this pose, the objective is to stretch the whole body up from the heels to the tips
of the fingers. To get maximum benefits, you may pull the pelvis forward and
ensure reaching up with your fingers rather than going backwards.

Step 3 (Hand to Foot pose)

Breathing out, bend forward from the waist, keeping the spine erect. As you
exhale completely, bring the hands down to the floor, beside the feet.

Step 4 (Equestrian pose)

Breathing in, push your right leg back, as far back as possible. Bring the right
knee to the floor and look up.

Step 5 (Stick pose)

As you breathe in, take the left leg back and bring the whole body in a straight
line and keep your arms perpendicular to the floor.

Step 6 (Saluting with eight points or parts)

Gently bring your knees down to the floor and exhale. Take the hips back
slightly, slide forward, rest your chest and chin on the floor. Raise your posterior
a little bit .The two hands, two feet, two knees, chest and chin (eight parts of the
body) should touch the floor.

Step 7 (Cobra pose)

Slide forward and raise the chest up into the cobra posture. You may keep your
elbows bent in this pose, the shoulders away from the ears. Look up. As you
inhale, make a gentle effort to push the chest forward; as you exhale, make a
gentle effort to push the navel down. Tuck the toes under. Ensure you're
stretching just as much as you can; do not force.

Step 8 (Mountain pose)

Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted
V' (/\) posture. If possible, try and keep the heels on the ground and make a
gentle effort to lift the tailbone up, going deeper into the stretch.

Step 9 (Equestrian pose)

Breathing in, bring the right foot forward in between the two hands, left knee
down to the floor, press the hips down and look up and place the right foot
exactly between the two hands and the right calf perpendicular to the floor.

In this position, make a gentle effort to push the hips down towards the floor, to
deepen the stretch.

Step 10 (Hand to foot pose)

Breathing out, bring the left foot forward. Keep the palms on the floor. You may
bend the knees, if necessary. Gently straighten the knees and if you can, try and
touch your nose to the knees. Keep breathing.

Step 11 (Raised Arms pose)

Breathing in, roll the spine up, hands go up and bend backwards a little bit,
pushing the hips slightly outward. Ensure that your biceps are beside your ears.
The idea is to stretch up more rather than stretching backwards.

Step 12

As you exhale, first straighten the body, and then bring the arms down. Relax in
this position; observe the sensations in your body.

IMPORTANCE OF YOGA IN STUDENT LIFE

Yoga incorporates breathing exercises, meditation and poses designed to
encourage relaxation and reduce stress. Practicing yoga is said to come with
many benefits for both mental and physical health. There is no doubt about the
importance of Yoga for students. With today’s lifestyle, People tend to forget
about their physical and mental health accumulating stress and fatigue in the
body.
Sadly, today almost all the youngsters and children have become patients of a no.
of diseases like stress, nervousness, stomach related issue, sleeping disorder and
so on, because of different life conditions and work culture. Friends & family
pressure, examination stress, long working hours, unpredictable dietary patterns
are a variety of reasons for leading an unpleasant way of life.
Yoga has become a feature of regular everyday practice. It is important for
everybody whether you’re a child or grown-up adult, you need to perform Yoga
practices daily for getting benefits such as feelings of serenity, keep up vitality
levels, improve adaptability, and discover motivation to channelize your energies
correctly. Learning Yoga at an early age can have good and enormous
advantages on the general wellbeing as well as the prosperity of the students.

YOGA IS AN HERITAGE
Yoga’s roots began in India thousands of years ago. Yoga is one of the greatest
achievements of Indian civilization, which has spread its influence far and wide.
The ancient seers used yoga as a means to explore the exterior and interior world
and ultimately achieve the knowledge and wisdom of Vedas, Shastras and
Upnishads which have been passed down to the world. Yoga was envolved by
the ancient Indian Rishis as a practical method for complete physical, mental and
spiritual transformation of an individual. Different periods of Indian history can
tell the origin of Yoga.
(i) Pre-Vedic period : The excavation of Mohan-jodaro and Harappa in Indus
Valley reveals that yoga was practised in some forms during that period. The
idols as well as statues which were found in excavation, are in various yogic
postures. The language which was used in Indus Valley Civilization, is still
unknown to us, but it is sure on the basis of idols that yoga was performed during
that period.
(iijxVedic period : Vedas refer to the oldest "portion of the sacred canon of
Hinduism, they are four RIG, ATHARVA, SAMA and YAJUR. The word
‘Yunjate’ used in Rigveda gives the idea of the yoga for sense control. Some
concepts of yoga are partially developed from Vedas.
(iii) Upnishads period : It is the upnishads, from which the later parts of Vedas
provide the main foundation of Yoga teaching and philosophy known as Vedanta
i.e., ‘Absolute reality’ or consciousness. The real basis of yoga can be found in
upnishads. Pran and Nadis are discussed in upnishads along with the
physiological effects.
(iv) Epic period : Around 6th century B.C. appeared two massive epics; the
Ramayana written by Valmiki and the Mahabharata written by Vedvyasa.
Various types of yogic practices were used during that period. Bhagavad Gita is
perhaps the best known of all yogic scriptures.
(v) Sutra’s period : The backbone is furnished by Patanjali Yoga Sutra. He was
rightly called the father of Yoga, who around 200 B.C, compiled, sythesized,
modified, systematised and refined yoga in a metaphysical whole.
(vi) Smriti Period : Smrities were written till about 1000 A.D. During this period,
of Smriti literature, we find various change in ideas, beliefs, worship and
customs. Pranayam and other purification techniques used to occupy a significant
place in every ritual of people.
(vii) Medieval Period : In this period, the two cults i.e., Natha cult and Bhakti
cult were very famous. The literature of these cult shows that yoga was very
popular in these cults. Hathayoga was evolved and became very famous in the
Natha cult. The saints of these periods used to do various yogic practices.
(viii) Modem period: Swami Vivekananda made Yoga very popular and
continued to spread its knowledge outside India also. Modern men have adopted
this oldest science of life as a tool for keeping the systems of the body and mind
in good health. Interest in Yoga is again at high pace with good reason. Yoga is
the oldest form of personal development in the world, encompassing body, mind
and spirit.
Yoga has its roots in the Indus Valley Civilization. The Vedas, Upanishads, the
famous epics Ramayana and Mahabharata specially the Gita, Smrities, Yogasutra
are authentic evidences of development of Yoga in ancient times. The seeds of
yoga were sowed and developed in India and now it is spreading all over the
world by Swami Ramdev ji.