YOGA AND PRANAYAMA

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 Pranayama control ageing.
 Pranayama makes oxygen circulation smooth, helps in weight regulation by
melting fat as more oxygen burns more fat.
 Pranayama increases vitality 7 times more.
 It provides lightness to the body; acts as diseases destructor, brings vigour and
power.
 Pranayama helps in lungs expansion thereby improves its efficiency and makes it
healthy.
 It also helps in contending blood pressure and heart diseases; makes digestion
smooth.
 It cures the phlegm, mucus and tonsillitis problems.
 Makes your gums and teeth healthy.
 Pranayama brings stillness and calmness to the mind, increased
concentration and stability of mind.
 Pranayama is good for physical, mental and spiritual happiness.
 It makes one free from constipation and indigestion problems.
 Pranamaya stimulates autonomic nervous system, sympathetic nervous
system and parasympathetic nervous systems.
 It helps to ease stress, anxiety and tension.
 It also eases depression, dullness and lethargy.
 Pranayama cleanses the system.
 Puraka is inhalation of air,
 Rechaka is expiration and
 Kumbhaka is retention.
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 The word yoga as commonly understood in the West refers to the practice of
asanas (postures). This asana practice, known as Hatha Yoga, is the basis from which
other schools of yoga developed.
 Yoga has different uses and meanings to different people.
 Some people practice yoga as a form of weight loss and to build a strong physique,
or for the healing of an ailment, or for relieving stress and anxiety and inducing
mental calmness and peace of mind.
 Others might look to yoga to improve the quality and depth of personal and work
relationships.
 Others still may look to yoga to find the meaning of existence.
 Yoga can help in all these areas as it benefits the physical, mental, emotional and
spiritual components in every human being.
 However, the ultimate goal of yoga is-
 to prepare the body and mind for experiencing the higher states of awareness and
consciousness and to create new possibilities, new ways of thinking and new ways
of living.
 Good health, wealth, peace of mind, contentment and mental clarity are a few of
the side effects of a regular practice of yoga.
 It help you achieve maximal happiness and fulfillment in life, no matter what your
religious or belief system may be.
 Through dedicated personal effort, a yoga practice will develop deeper sensitivity
and awareness to internal and external surroundings.
 Swami Sivananda of Rishikesh explained yoga as an "...integration and harmony
between thought, word and deed, or integration between head, heart and hand".
 Through the practices of yoga, awareness develops of the interrelation between the
emotional, mental and physical levels, and how a disturbance in any one of these affects
the others. Gradually, this awareness leads to an understanding of the more subtle areas
of existence.
 From the physical body, yoga moves on to the mental and emotional levels. Many
people suffer from phobias and neuroses as a result of the stresses and interactions of
everyday living. Yoga cannot provide a cure for life but it does present a proven method
for coping with it.
 However, sound health, wealth, peace of mind, contentment and mental clarity are not
the purpose of yoga practices, though these are the initial targets, yoga has always been
a path to reach to the ultimate spiritual attainment, which is liberation or Moksha or
Nirvana or Samadhi or perpetual fana fillah state of being.
 The word yoga means 'unity' or 'oneness' and is derived from the Sanskrit word yuj
which means 'to join'.
 This unity or joining is described in spiritual terms as the union of the individual
consciousness with the universal consciousness.
 On a more practical level, yoga is a means of balancing and harmonizing the body,
mind and emotions.
 There are many different paths or systems of yoga, for example, mantra yoga, kundalini
yoga, swara yoga, bhakti yoga, japa yoga, hatha yoga, etc. Each one leads to the same
source, the same experience, just as different roads lead into a city or different rivers
flow into the sea. All the paths of yoga aim at the elimination of the ego and lead to
meditation.
 Pramahamsa Sri Nithyananda broadly classified all those into five fundamental groups:
Karma yoga – path of action or activity
Bhakti yoga – path of devotion
Jnana yoga – path of enquiry
Raja yoga – path of introspection
Hatha yoga – path of balancing the physical, mental and pranic layer in the body
 It is good to practice a combination of all the five paths, with an emphasis and zeal on
the path that best suits the personality type. These paths are all intimately connected
and not separated in a rigid manner.
Bajrasana
Ardha Chakrasana
BHUJANGASANA
1. To start the pose, lie on your stomach and place your forehead on the floor.
2. You can have your feet together, or hip width apart.
3. Keep the tops of your feet pressing against the floor.
4. Place your hands underneath your shoulders, keeping your elbows close to your
body.
5. Draw your shoulder blades back and down, and try to maintain this throughout the
pose.
6. Draw your pubic bone towards the floor to stabilize your lower back, and press your
feet actively onto the floor.
7. With the next inhale, start lifting your head and chest off the floor. Be mindful of
opening the chest, and don’t place all of your weight onto your hands. Keep the
elbows lightly bent and keep the back muscles working. Take your hands off from the
floor for a moment to see what is a comfortable, maintainable height for you.
8. Keep your shoulders relaxed. 9. With exhale lower yourself back onto the ground. 10.
Take 2-3 rounds of inhaling yourself up into the cobra, and exhaling down to the floor.
Then hold for 2-3 full breaths, and come back down.
 Stretches muscles in the shoulders, chest and abdominals;
 Decreases stiffness of the lower back;
 Strengthens the arms and shoulders;
 Increases flexibility;
 Improves menstrual irregularities;
 Elevates mood;
 Firms and tones the buttocks;
 Invigorates the heart;
 Stimulates organs in the abdomen, like the kidneys;
 Relieves stress and fatigue.
 Opens the chest and helps to clear the passages of the heart and lungs;
 Improves circulation of blood and oxygen, especially throughout the spinal and
pelvic regions;
 Improves digestion;
 Strengthens the spine;
 Soothes sciatica;
 Helps to ease symptoms of asthma.

Contraindications:
Back injury, Carpal tunnel syndrome, Headache, Pregnancy.
ARDHA CHTURANGA DANDASANA:
How to do:
1. Put the body on the mat with straight spine on the elbows.
2. Straighten the legs on the toes engage the quadriceps and get the hips/middle
part of the body up about 6 to 8 inches.
3. Slightly adjust your body to make it straight, one line from the crown of your
head through your feet, and involve the abdominal power to keep it straight.
4. Breath normally and hold the pasture 30 seconds to 60 seconds.
5. To come out of the pose, exhale and lower down to your belly on the mat.
6. Get Niralambasana to have rest.
 Strengthens arm, shoulder, and leg muscles;
 Tones the abdomen;
 Increases strength and develops core stability;
 Prepares body for inversions and arm balances.

Contraindications:
Shoulder injury;
Pregnancy (though there is some debate about this)
DHANURASANA:
 First of all lie down in prone position;
 Exhale, bend your knees and hold the ankles with hands;
 While inhaling raise the thighs, head and chest as high as possible;
 Try to maintain weight of the body on lower abdomen;
 Join the ankles.
 Look upward and breathe normally;
 While exhaling, bring down the head and legs up to knee joint;
 Maintain this position as long as you can hold and slowly come back to the original
position.
 Weight loss.  Cures asthma.
 Good for lethargy.  Massage thyroid and adrenal glands.
 Massage Liver.  Cures back pain.
 Treats diabetes.  Treats slipped discs.
 Blood cleansing.  Strengthens shoulders.
 Kidney health.  Locate navel.
 Strengthens spinal columns.  Helps to invigorate sexual vigor.
 Good for heart.
 Heart problems;
 High blood pressure;
 Hernia, peptic or duodenal ulcer, appendicitis, colitis and other abdominal
ailments should not do this asana;
 Don’t practices this asana just after meal? There should be a gap of at least 3
hours.;
 It is recommended not to do Dhanurasna immediately before going to bed at night
as this Asana stimulates the adrenal glands and the sympathetic nervous center in
the navel, which may leads to sleep problems;
 Serious lower-back or neck injury.
SAVASANA:
 Lie flat on your back, preferably without any props or cushions. Use small pillow below
your neck if absolutely required. Close your eyes.
 Keep your legs comfortable apart and let your feet and knees relax completely, toes
facing to the sides.
 Place your arms alongside, yet a little spread apart from your body. Leave your palms
open, facing upward.
 Taking your attention to different body parts one by one, slowly relax your entire body.

 Begin with bringing your awareness to the right foot, move on to the right knee (as you
complete one leg, move your attention on to the other leg), and so on, and slowly move
upwards to your head, relaxing each part of the body. 6. Keep breathing slowly, gently,
deeply and allow your breath to relax you more and more. The incoming breath
energizes the body while the outgoing breath brings relaxation.
 Drop all sense of hurry or urgency or any need to attend to anything else;
 Just be with the body, the breath and the inner core;
 Surrender to the Ultimate and the whole body to the floor and let go. Make sure you
don’t fall asleep!
 After some time, about 10-20 minutes when you feel fully relaxed, keeping your
eyes closed, slowly roll onto your right side. Then, taking the support of your right
hand, gently sit up into a seated pose such as Sukhasana (Easy Pose);
 Keep your eyes closed and take a few deep breaths in and out as you gradually
become aware of your environment and the body. When you feel complete, slowly
and gently open your eyes.
 Calms the brain and helps relieve stress and mild depression;
 Relaxes the body;
 This posture brings a deep, meditative state of rest, which may help in the repair of
tissues and cells, and in releasing stress. It also gives time for the yoga workout to
sink in at a deeper level.
 This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga
session, particularly if it has been a fast-paced one.
 It helps reduce blood pressure, anxiety, and insomnia.
 This is an excellent way to ground the body and reduce the Vata dosha (imbalance
of the air element) in the body.
Contraindications: None