Yoga & Meditation

Needs of the Yoga & Meditation…

Yoga is a mental , spiritual and physical practice that helps one attain inner peace. In today’s hectic world, more
and more people are becoming health conscious. In recent years Yoga has gained immense popularity not only in
India but also abroad.
Today, people can choose to either learn Yoga or pursue a career in Yoga. A Yoga instructor can be one of the most
rewarding careers. This job falls under the broader career category of Aerobics Instructors and fitness Trainers
Realising the holistic benefits of Yoga , more and more private companies , schools , hospitals, fitness canters etc
are hiring yoga instructors. Also , the Government aims at creating numerous vacancies for Yoga trainers in the
coming years.
Yoga not only relaxes an individual but also keeps the human body fit. Apart from physical fitness, yoga is also
beneficial for reducing respiratory disorders , hypertensions , and helps in the management of diseases like
diabetes , depression , stress etc.
Being a yoga teacher gives one the benefit of taking his/her career wherever he/she travels. However, having that
, being a Yoga teacher is not easy. One needs to be patient and dedicated , have perseverance, and needs a lot of
practice.
There is rise in need of Yoga teacher / instructors, and opting for Yoga as a career can be a great option as it is less
stressful and can promise a decent salary. A Yoga instructor has the option of working in gyms, health clubs , and
schools or can choose to run their own Yoga center. Furthermore , apart from teaching , there is also the scope of
yoga in fields like management academics, consultation , research and hospitals to name a few.
Benefits of Asanas
Increased strength, improved blood circulation ,
increased flexibility , balance , mobility , enhanced
breathing technique and sharpened focus.
Provides improved strength and fitness, enhances
health , and contributes to a higher state of
happiness and calm.
Improve concentration, meditation, improved breath
control, self – purification , better control of the
senses, improved posture, increased strength and
stability , enhanced focus , and heightened
spirituality and self – awareness.
 Asanas
 The twelve basic postures in depth.
 Types of Yoga ,
 Suryanamaskar ,
 Padmasana ,
 Basic yoga posture ,
 Postural alignments ,
 Deep relaxation with autosuggestion .
 Outcome of Yoga
 Boost immunity levels and improve the general state of well
being ,
 Believing we are all full of intrinsic happiness and aiming to
help students soften their heart and experience grace
through their physical practice ,
 Combines physical improvement with spiritual up-liftment
and aims to even out imbalances within the body and mind ,
 Helps to lower stress levels and increases the body’s
relaxation levels. It eliminates negativity from the mind and
increases self awareness.
Yoga ( History )
The History of yoga is indeed old. On the basis of various sculptures and
scriptures. We reach to conclusion that yoga was part of this civilization.
Yoga is also mentioned in Mahabharata , Ramayana and Upanishad.
Patanjali also wrote about yoga is 147 BCE. Even Saint Kabir , Tulsidas and
Surdas had mentioned about yoga in their writings. Yoga is a large part of
Indian culture.
Meaning of Yoga
Yoga is derived from Sanskrit word ‘ Yuj ’ in verb form, which means to
unite or to join. Yog is noun form and means union.
It is concerned with individual soul with the absolute or Divine soul. It is
science of development of an individual’s consciousness.
Yoga is unification of Aatma with Parmaatma. It also means the
unifications of Physical , Mental , intellectual and spiritual aspects of human
being.
Definitions of Yoga
1. “ Checking the impulses of Mind is Yoga.” – Patanjali –
2. “ Yoga is attaining pose.” – Maharshi Ved Vyas
3. “ The knowledge about shiva and Shakti is Yoga.” – Agam –
Importance
It is a universal truth that modern age is the age of stress , tension and
anxiety. Now a days most of the people are not leading a happy and productive
life. They indulge in materialism. The life is full of problems. At last it can be that
everybody. Whether rich or poor is not happy.
Human beings have no time to think about leisure , Everything is time
bound and we are chasing time. This makes us physically tired and mentally
Tense. We are falling prey to various diseases.
At this junction yoga can be significant for us. We can get rid of stress –
related problems by practicing yoga.
The following points clearly show the Importance of Yoga.
1. Physical Purity.
2. Cure and prevention from diseases.
3. Reduces mental tension.
4. Healthy Body.
5. Provides Relaxation.
6. Help Maintain the correct posture of Body.
7. Yoga can be performed Easily.
8. Spiritual development.
9. Increases Flexibility.
10. Reduces Obesity.
11. Improves Health.
12. Enhances Moral and Ethical Values.
Elements of Yoga – Astanga – The eight limbs of yoga.
Patanjali described 8 Elements of yoga in yogasutras. There are called
eight fold paths through which ultimate goal can be achieved that is
union of our soul with supreme soul.

Eight Elements :-
1. Yama ,
2. Niyama ,
3. Asana ,
4. Pranayam ,
5. Pratyahara ,
6. Dharana ,
7. Dhyana ,
8. Samadhi.
 Asana
Meaning :
‘ According to Patanjali asana means Sthiram, Sukham,
Aasanam, i.e. the position which is comfortable and steady.
In Bramhmopanishid, ‘ To sit in a comfortable position or
posture for everlasting period is called asana. As a matter of fact , the
ability to sit comfortable for an extended period of time in any
position is asana.
Benefits
Increase heart rate, improves strength, improves blood
circulation , increases flexibility , balance , mobility.
It also improves concentration , meditation improved breath control self
purification.
Asanas
Basics postures in depth
1) SIRSASANA शीर्षासन
‘ Sirsasana ’ means ‘ head ‘ and ‘asana’ means ‘ posture ‘.
So Sirsasana is an asana that is done on the head. The
Sirsasana pose is called the king of all asanas as it is pose
that involves balance on the head.
Benefits :
 Calms the brain and helps release stress and mild depression ,
 Stimulate the pituitary and pineal glands ,
 Strengthen the arm , legs and spins ,
 Strengthen lungs , Tones , Abdominal organs ,
 Improves digestion .
 Downloads\Basic Postures in depth-Sirasasan.mp4
2 ) SARVANGASAN सर्षांगषसन
The word ‘ Sarvangasana ’ is derived from Sanskrit
term ‘ सर्वांगवसन ’ consisting of 3 words ie. ‘Sarv’ ,
‘anga’ , ‘ asana ’. ‘ Sarv ’ means entire , ‘anga’ means the
part of body. While asana means the yogic posture. It is
also called as The mother of all asanas.
Benefits :
 Nourishes the brain by supplying more blood ,
 Gives relaxation from constipation and
indigestion,
 It reduces insomnia, anxiety etc.,
 Controls body weight .
 Downloads\Basic Postures in depth-
Sarvangasan.mp4
 3 ) HALASAN हऱषसन
The name comes from Sanskrit ‘ hala ’ means “ Plough ” and
‘asana’ , means ‘ Posture ’. The pose is an inverted asana in hatha
yoga and modern yoga as exercise.
Benefits :
 Calm the brain ,
 Stimulate the abdominal organs and thyroid gland,
 Reduces stress and fatigue,
 Therapeutic for Back pain , headaches infertility ,Sinusitis ,
 Downloads\Basic Postures in depth-Halasan.mp4
 4 ) MATSYASANA मत्स्यषसन
Matsyasan or fish pose is a
reclining back bending asana
in hatha yoga or modern yoga.

Benefits :
 Cures back pain , Knee pain , tonsillitis ,
 Cures defect of eyes ,
 Skin disease can be cured ,
 Helpful in treatment of diabetics ,
 Improves posture ,
 Downloads\Basic Postures in depth-
Matsyasan.mp4
 5 ) PASHCHIMOTTANASAN ऩश्चिमोत्सतषनषसन
The word Pashchimottanasan is a combination of
1. Pashchim ( The west or back body )
2. Uttanasana ( Standing Forward fold )
In Sanskrit ‘ Pashchimo’ means west or back of the body ‘Utt’ means
intense and is changed to ‘Ot’ when it joins two words together, ‘Tan’ means
strength ‘Uttan’ Therefore means a intense stretch, asana means posture.
Benefits :
 It cures gas trouble.
 Prevents early ossification of bones ,
 Remedy for constipation,
 Reduces Obesity ,
 Vertebra becomes flexible and healthy ,
 Downloads\Basic Postures in depth-
Paschimotsnasan.mp4
 6 ) BHUJANGASAN भज
ु ंगषसन
Bhujangasan is also known as cobra pose is a reclining back
bending asana. This pose is included in Suryanamaskar.

Benefits :
 Opens up shoulders and neck to relive pain ,
 Tone abdomen ,
 Strengthen the entire back and shoulders ,
 Improves blood circulation ,
 Downloads\Basic Postures in depth-
Bhujangasan.mp4
7 ) SHALBHASAN शऱभषसन
Shalbhasan commonly known as lowest pose is a
backward bending posture. Sanskrit name shalabhasan is
derived from two words. Shalabh and asana , where
‘shalabh means grass hopper’ and ‘asana means
posture’.
Benefits :
 Strengthen the muscles of spine buttocks and backs
arms and leg .
Stretches the shoulder , chest belly and thighs.
 Improves posture and relieves stress,
 Downloads\Basic Postures in depth-Shalabhasan.mp4
8 ) DHANURASAN धनरु षसन
Dhanurasan has been named after the shape
the body taken while performing it - that of
bow.
Dhanu means Bow and asana means posture.

Benefits :
 Strengthen with back and abdominal muscles ,
 Stimulate the reproductive organs ,
 Tones leg and arm muscles ,
 Add flexibility to the back ,
 Downloads\Basic Postures in depth-
Dhanurasan.mp4
9 ) ARDHA MATSYENDRASAN अधा मत्स्येन्द्रषसन
Ardha – half , Matsyendra – King of fish. This asana invites energy in
the spine that helps to stimulate proper digestion while improving
postural and body awareness.
Benefits :
 Stimulates Liver of Kidney ,
 Stretches the shoulders , hips and neck ,
 Energizes the spine
 Downloads\Basic Postures in depth-Ardh
Matsyedrasan.mp4
10 ) PAD-HASTASAN ऩषदह्तषसन
Pad-hastasan is also known as hand to foot pose. It is
practiced during Suryanamaskar or sun salutation.
Benefits :
 Massages the digestive system ,
 Spinal nerves are stimulated and toned ,
 Increases vitality ,
 Improves concentration ,
 Downloads\Basic Postures in depth-
Padhastasan.mp4
 11 ) TRIKONASAN त्रिकोणषसन
The word Trikonasan comes from the Sanskrit words ‘tri’ ( means three )
‘kona’ (means angle ) and asana ( means pose ) It relax to the triangular
shape created by your body in full version of the pose.

Benefits :
 Strengthen legs , knees , ankles , arms and chest,
 Stretches and opens the hips going hamstring ,
calves , shoulders , spines ,
Increases mental & physical equilibrium,
Helps to improve digestion ,
 Downloads\Basic Postures in depth-
Trikonasan.mp4
SURYNAMASKAR सय
ू न
ा म्कषर
Surynamaskar salute to the sun or sun salutation is a practice in yoga as
exercise in incorporating a flow sequence of twelve gracefully linked asanas.
Benefits :
 Helps to lose weight ,
 Glowing skin ,
 Better Digestion system ,
 Brings down blood sugar level helps to detox Body ,
 Downloads\Suryanamaskar.mp4
 PADMASAN ऩद्मषसन
Padma = Lotus , asana = Posture. Padmasan is a cross legged yoga posture.
which helps deepen meditation by calming the mind and alleviating
various physical ailments.
Benefits :
 Improves digestion ,
 Reduces muscular tension and brings blood
pressure under control ,
 Relaxing the mind ,
 Downloads\Padmasan.mp4
Basics Yoga postures
1) TADASAN तषडषसन
Sanskrit word ‘ तवडवसन ’ . Mountain pose is a standing asana in modern
yoga as exercise . It is a basic standing asana in most forms of yoga with
feet together and hand at the sider of body.

Benefits :
 Corrects your posture ,
 Improves the balance ,
 Makes spine agile ,
 Helps in increasing flexibility of ankle
, thighs , joints.
 Downloads\Basic Postures-
Tadasan.mp4
2 ) VRIKSHASAN र्ऺ
ृ षसन
Sanskrit word ‘ र्क्ष
ृ वसन ’ . Or Tree pose is a Balancing asana in modern
yoga as exercise . It is a basic standing asana. The final position resembles
the shape of a tree.
Benefits :
 Strengthen the legs and
open the hips ,
 Improves your neuro
muscular co-ordination ,
 Helps in balance and
endurance ,
 Improves alertness and
concentration.
 Downloads\Basic Postures-
Vrikshasan.mp4
 3 ) ADHOMUKHASAN अधोमख ु षसन
Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna), also
commonly known as Downward Dog is the most basic and widely-
used yoga pose. The name comes from the Sanskrit words adhas
meaning 'down', mukha meaning 'face', svana meaning 'dog' and
asana meaning 'posture' or 'seat. '
Benefits :
 Tones your core. ...
 Strengthens your bones. ...
 Works the back of your legs. ...
 Improves blood flow to the brain. ...
 Strengthens your arms. ...
 Improves your body posture.
 Downloads\Basic Postures-
Adhomukhasan.mp4
4 ) TRIKONASAN त्रिकोणषसन
The word Trikonasan comes from the Sanskrit words ‘tri’ ( means three )
‘kona’ (means angle ) and asana ( means pose ) It relax to the triangular
shape created by your body in full version of the pose.

Benefits :
 Strengthen legs , knees , ankles , arms and chest,
 Stretches and opens the hips going hamstring ,
calves , shoulders , spines ,
Increase mental & physical equilibrium,
Helps to improve digestion ,
 Downloads\Basic Postures-Trikonasan.mp4
 5 ) NAUKASAN नौकषसन
The name Naukasan comes from the Sanskrit word ‘ नौकव ’ means , ‘
Boat ’ and asana means Posture , reassembling the boat.

Benefits :
 Strengthen the abdominal muscle ,
 Strengthen Muscle of arms , thighs
and shoulder ,
 It improves health of all organs in
abdominal especially liver ,
pancreas and kidneys .
 Downloads\Basic Postures-
Naukasan.mp4
 6 ) BHUJANGASAN भज
ु ंगषसन
Bhujangasan is also known as cobra pose is a reclining back
bending asana. This pose is included in Suryanamaskar.

Benefits :
 Opens up shoulders and neck to relive pain ,
 Tones abdomen ,
 Strengthen the entire back and shoulders ,
 Improves blood circulation ,
 Downloads\Basic Postures-Bhujangasan.mp4
 7 ) CHILD POSE उश्त्सथतष बऱषसन
Child's Pose (Balansana) is yoga's most important resting posture and
it is a nice way to gently stretch various parts of your body. A Yoga
pose assumed by kneeling and bending ones upper body downwards until
ones head touch the floor in front of ones knees.
 Benefits :
 Calms mind ,
 Helps in digestion ,
 Elongates lower back ,
 Releases tension in the back, shoulders and chest.
 Recommended if you have dizziness or fatigue.
 Helps alleviate stress and anxiety.
 Flexes the body's internal organs and keeps them
supple.
 It lengthens and stretches the spine.
 Downloads\Basic Postures-Child pose.mp4
 8 ) SUKHASAN सख
ु षसन
It is most commonly translated as ‘ Easy ’ or ‘ Comfortable’. The word
Sukha can also means ‘ Happy’ or ‘ Joyful ’.It’s easy pose, is a simple
cross-legged sitting asana in hatha yoga, sometimes used
for meditation in both Buddhism
and Hinduism.

 Benefits :
Relieves knee pain ,
 Ease your lower back ,
 To relax thighs and shoulders ,
 To support your hips .
 Downloads\Basic Postures-
Sukhasan.mp4
 Raj Yoga
 Ashtang – The eight limbs of Yoga ,
 Antahkarn – Functions of the mind ,
 Concentration and meditation ,

Jnana Yoga
 Basic concepts of Vedanta Philosophy ,
 The seven bhoomikas or plans of consciousness ,
 Space, time , causation ,
 The three bodies ,
 The three levels of the mind,
 Conquest of death .
Raja Yoga
Rajyoga is the king of all Yogas. Raja means King and Yoga means Communication.
Raja Yoga is communication between the self and the Higher Being (God). Raja
Yoga is not physical exercise, rather it is an easy mental exercise. Raja Yoga
transcends the mind beyond the body and creates lasting peaceful experiences.
It is the science of Prana, the breath being the main yogic instrument for its
accomplishment. It is much more than controlling or refining the breath (for real
pranayama is refinement, not control), it is the Way of Unity.

Benefits of Raja Yoga :

Gain freedom from Anxiety and Stress. ...
Improve Personal Relationships. ...
Create a Sense of Well-Being. ...
Enhance Memory and Concentration. ...
The mind becomes more clear and focused. ...
Overcome Negative Habits. ...
Improve Quality of Sleep.
 Jnana Yoga also known as Jnana Marga. It is one of the three spiritual
paths in Hinduisum , which emphasizes the "path of knowledge”.
It’s also known as the "path of self-realization".It is one of the Three
classical path.. (Margas) for Moksha (salvation, liberation).The other
two are Karma Yoga (path of action, karma-mārga) and Bhakti
Yoga (path of loving devotion to a personal god ).
Benefits of Jnana Yoga
 Relief from Depression and Stress is Benefits of
Jnana Yoga ,
 You liberate from ego and selfishness ,
 Powerful Decision-making ability
 Emotional Control
 Better Problem Solving Ability
 Differentiation Between Good and Bad
 Proximity to the Divine
 Pranayama
 Practice of Kapalabhati ,
 Daily practice of Anuloma - Viloma ,
 Omkar
 Simple Pranayama
 Bhramari.
Outcomes of Pranayama
 Expanding the capacity of lungs ,
 Awakening the inner Spiritual energy ,
 Kapalabhati ( Lungs cleansing exercise ) ,
 Relaxation the nervous system ,
 The Balancing the two hemispheres of the brain ,
 Anuloma Viloma ( alternet nostril breathing )
 Meditation
 Body Meditation ,
 Concentration Meditation ,
 Mind full ness Meditation ,
Outcome of Meditation
 Reduces stress ,
 Anxiety control ,
 Attention span ,
 Promotes Mental state of mind ,
 Increases self awareness ,
 Reduce Age related memory loss ,
 Controls or eliminates Addictions.