This short presentation introduces Sivananda Yoga and the first point for Perfect Health - Proper Exercise or Asanas. Yoga is a Holistic healing science that combines body mind and soul

1. Point one: Proper exercises (asanas)
• Sivananda system taught 12 basic
postures upon which many variations
can be integrated. It can go up to 36
variations or more . The emphasis,
however, is not on the variations, but
on the proper performance of the
basic asanas.
• Asana is a steady posture that allows
inner concentration and awareness.
It is not just physical exercises.
• The sequence of the basic 12
postures practiced in order with
concentration and relaxation brings
about proper flow of energy .

2. The structure of a Sivananda yoga class
For maximum benefit , this structure
of a class needs to be followed:
1. Initial relaxation
2. Chanting of ‘Om’ and Prayers
3. Pranayama: breathing exercises
4. Warm ups: sun salutations
5. Twelve postures, with relaxation in
between, practiced with proper
breathing and proper concentration,
starting with headstand, and ending
with standing postures and balancing
postures.
6. Final relaxation
7. Meditation and ending prayers

3. • Asanas are inner oriented
and brought about
physical, mental and
spiritual benefits.
• Asanas are non-
competitive and non-
violent
• Asanas are complete and
work on whole body
• Asanas practice are slow
and conscious, following
a flow, and done with
breath awareness.
• Physical exercises are
concerned with the
physical health only
• Exercises are competitive
• Exercises are often lop-
sided, working only on
some muscles, and
neglecting others.
• Exercises are fast, and
allows jerky movement
Difference between asanas and physical exercises:

4. Physical benefits of proper asana practice
The asana practice overhauls and energizes all body systems:
1. The Musculo-Skeletal System - Muscles gain strengh and flexibility.
Ligaments are stretched, and the joints are mobilized properly. The spine becomes
flexible, and space created between the vertebrae, bringing about elasticity and
youthfulness to the spine, increasing longevity. The body is realigned and wrong
postures due to modern lifestyle are corrected.
2. The Respiratory System - The respiratory system: Deep breathing
with awareness in the performances of the postures helps to remove carbon
dioxide out of the system and prevent muscles fatigue. The lungs are working in its
maximum capacity

5. 3. The Circulatory System: Helps the circulation of
blood to all organs , alleviate the work of the heart
through inverted postures , improve the intake of
beneficial oxygen and release of toxins in the blood
stream.
4. The Digestive System: Many postures are giving
massage to internal organs and help digestion, the
starting point of disease process according to
Ayurveda, the indian system of medicine. Proper
digestion of food kindles the digestive fire and
prevent accumulation of toxins.

6. Mental and intellectual benefits of
proper asana practice
• Helps mental calmness, improve
moods.
• Increases mental clarity
• Improves mental concentration
• Mental strengh and endurance to
deal with daily stress.
• Creates mental balance
• Develops the mind and faculties
• Improves senses and perception
• Improves memory
• Improves intellectual faculties of
reasoning and making decisions
• Improves Self awareness.

7. Emotional benefits of Yoga practice
• Improves moods
• Releases depressions
• Improves joy and love of life
• Helps regulating emotions,
avoiding extremes
• Increases positive feelings
and connections. Combats
isolation and loneliness.
• Improves patience, reduces
anger and fears, anxieties
and stress.

8. Spiritual benefits of asana practice
• Creates more inner space and
sense of freedom
• Brings Peace of mind
• Brings Contentment and
calming of desires
• Brings Happiness of the Soul
• Brings Pure Love
• Brings Unity and Oneness with
All – Brings Respect of all life.
Unity in Diversity .
• Removes separateness and
egoism.
• Restores the meaning to life
and sense of inner purpose.