Yoga is a practice that joins the mind, body and spirit through connecting breath and movement. It has many proven health benefits such as decreased stress, improved sleep, increased flexibility and strength. Regular yoga practice can help normalize physiological functions like heart rate, blood pressure and immune response. The document traces the history of yoga from ancient texts and practices to its development in the modern era through various styles focused on different approaches like flowing sequences, holding poses, meditation or healing.

1. YOGA FOR HEALTH

2. WHAT IS YOGA?
 Yoga means to join or
“yoke” together the mind,
body and spirit.
 The aim of Yoga for Health
is to bring balance into the
body physically, mentally
and emotionally.
 By connecting to ourselves
through the breath, we can
bring our bodies from a
state of “dis-ease” to a place
of health.

3. PROVEN BENEFITS OF YOGA
 The health benefits of Yoga are clearly
documented in a compilation by the International
Association of Yoga Therapists (IAYT). Based on
literature searches, IAYT reports the following
physiological benefits of yoga based on regular
practice of traditional yoga poses, breathing
exercises and meditation:

4. BENEFITS OF YOGA
 Stable autonomic nervous system equilibrium
 Pulse rate decreases
 Respiratory rate decreases
 Blood pressure decreases
 EEG: alpha wave increase ( theta, delta and beta
waves also increase during various stages of
meditation

5. BENEFITS OF YOGA
 EMG activity decreases
 Cardiovascular efficiency increases
 Respiratory volume and vital capacity
increases
 Gastrointestinal function normalizes
 Endocrine function normalizes
 Excretory functions improve
 Musculoskeletal flexibility and joint range
of motion increase

6. BENEFITS OF YOGA
 Posture improves
 Strength and resiliency increase
 Endurance increases
 Energy levels increase
 Weight normalizes
 Sleep improves
 Immune function normalizes
 Pain decreases

7. PSYCHONEUROIMMUNOLOGY
 Medical field of investigation that studies the
relationship of the mind and body, as well as its
effect on health and disease.
 Hippocrates, the father of Western Medicine,
taught his students to look at psychosocial
factors surrounding individuals in order to
understand certain diseases.

8. CNS AND IMMUNE SYSTEM
 Recent studies show a bidirectional
relationship between the central nervous
and immune systems.
 Researchers continue to explore the
mysteries of how diseases affect behavior
as well as the role of psychosocial
interventions on preventing disease,
decreasing the severity of illness and
positively impacting disease outcomes.

9. STRESS RESPONSE: FIGHT OR
FLIGHT
 Heart rate increases,
 Blood flow is shifted to
skeletal muscles,
 Pupils dilate,
 Immune function altered -a decrease in
the number of T-lymphocytes, reduced
natural killer cell activity against tumor
cells and decreased production of
cytokines.

10. WHAT IS ALLOSTATIC LOAD?
Refers to the long-term effect of chronic stress on
the body, the “wear and tear”;
 Researchers believe that increases in the
allostatic load increase vulnerability to certain
diseases

11. Yoga is an antidote for stress and a potentially powerful
complement to living a healthy, balanced life.

12. HISTORY OF YOGA
 The earliest archeological evidence of
Yoga’s existence is found in stone
engravings that date back to around 3000
B.C.
 Bothyoga and Shamanism have similar
characteristics in their attempts to
improve health and promote healing
through spiritual mediation.

13. HISTORY OF YOGA
 The oldest known yoga teachings are
found in the Vedas, the sacred scripture of
Brahmanism that is the basis of modern-
day Hinduism. The Vedas are said to be
the oldest sacred texts still used today.
 Most anthropologists agree that an oral
tradition existed long before a literary
tradition which gradually set in from
about the 2nd century BCE. Yoga was
used as a tool to live in harmony, mind,
body and spirit.

14. HISTORY OF YOGA
 Yoga shares some characteristics with
Hinduism and Buddhism.
During the sixth century B.C., Buddha
started teaching the importance of
meditation and the practice of physical
postures.
 At the age of 35, Siddharta Gautama, the first
Buddhist to study yoga, achieved
enlightenment, described as an intellectual
understanding, an intuitive knowing and a
total transformation of the heart and mind.

15. PANTANJALI
 Wrote The Yoga Sutra around the second century in
an attempt to define and standardize classical Yoga.
 It comprises 195 sutras or “threads” as well as an
“Eightfold-Path.”

16. EIGHT LIMBS OF CLASSICAL
YOGA.
 Yama: social restraints or ethical values;
 Niyama: personal observance of purity,
tolerance, and study;
 Asana: or physical exercises;
 Pranayama: breath control or regulation;
 Pratyahara: sense withdrawal in preparation
for meditation (contemplation);
 Dharana: concentration;
 Dhyana: meditation; and
 Samadhi: ecstasy.

17. SWAMI SIVANANDA
 Well-known teacher, and doctor in Malaysia
who opened schools in America and Europe.
The most famous of his works is the Five
Principles of Yoga which are:
 Savasana: proper relaxation;
 Asanas: proper exercise;
 Pranayama: proper breathing;
 Proper diet; and
 Dhyana: positive thinking and Meditation
(contemplation)

18. Comparison of Popular Yoga Styles
Anasura Ashtanga Bikram Integral Iyengar
Heart-centered Poses are linked A series of 26 Integrates Hatha Emphasis on
Yoga practice by breath in poses and Yoga with other healing mind and
which varies flowing breathing branches such body with poses.
according to the sequences to exercises as Karma Yoga Teaches
creative produce internal performed twice (selfless service) awareness
direction of the heat and in a room heated and bhakti yoga through mindful
teacher. purifying sweat. to 105 degrees. (devotion) - movement,
Anusara is Ashtanga means Promotes emphasizes anatomical
sanskit for “eight limb detoxification union with the precision and
“flowing with practice.” Based and quick divine. alignment in the
grace.” on eight limbs of muscle warm-up. poses.
Yoga. a.k.a. “Hot Yoga” BKS Iyengar’s
book: Light on
Yoga (1966)
sparked Yoga
practice in the
west
Founder: Founder: Founder: Bikram Founder: Swami Founder:
John Friend Sri K. Pattibhi Choudhury Satchidananda Sri BKS Iyengar
(1959) Jois (1946) (1914-2002) : (1918)
(1915) gave the opening
speech at
Woodstock
(1969)

19. Comparison of Popular Yoga Styles
Jivamukti Kripalu Kundalini Power Sivananda
Based on devotional “Moving Classes focus on A vigorous practice Incorporates
yoga practice and meditation” is how kriyas or that is an American techniques from all
ahimsa, non-harming. this form of yoga is sequences adaptation of yoga paths – a
Combines a vigorous described. Focus including Ashtanga Yoga. spiritually based
flow practice integrating on relaxation and relaxation, Focus on holding focus.
classic yoga healing. Especially reciting mantras poses and building All classes taught in
philosophy. good for people and chanting. strength. Sanskrit. Pranayama,
with physical Based on moving relaxation and 12
limitations. energy up the foundational poses.
spine.
Founders: Sharon Founder: Swami Founder: Yoga Founder: Baron Founder: Swami
Gannon (1951) and Kripalu Bhajan Baptiste Vishnudevananda
David Life (1950) (1913-1981) (1929-2004) (1963) ( 1927-1993)

20. Yoga Therapy Vinyasa Viniyoga Tantra Phoenix Rising
Yoga Therapy
An Freeform Focuses intensely Tantra views the A therapeutic
individualized yoga flowing on the breath, body as a approach
yoga practice with the incorporating manifestation of developed by an
for those with breath based pranayama the divine and a Australian who
injuries or on Ashtanga techniques and vehicle for self- comes from the
recovering but may or chanting into asana transformation. Kripalu tradition.
from a may not be as practice. Postures Most of what we Integration of
traumatic intense are gentle and know of as yoga in yoga and western
event. depending on students flow in the West owes psychology.
A personalized the teacher. and out of the much to this The Therapist
plan for natural Also called poses, sometimes tradition. moves your body
healing. “Flow Yoga” holding them, but Uses the widest through a number
“- a usually briefly. possible array of of passive yoga
conscious Risk of Injury very yogic tools. poses and
evolution low, making this In addition to encourages
connecting style well suited for asana and discussion
each moment students with pranayama, it regarding
with the chronic disease. incorporates thoughts,
unifying mantra, sensations and/or
breath.” vitualization, and emotions.
- Shiva focused
Rea meditation. Also
includes kriyas or
cleansing
practices.
Founder: Sri T. Based on Founder: T.K.V. Rolf Solvik and Founder: Michael
Krishnamachar Ashtanga Desikachar, son of Rod Stryker are Lee
ya Yoga Krishnamacharya known for this
(1888-1989) ( Yoga Therapy) technique–
Himalayan
Institute

21. LIVING MINDFULLY
THROUGH THE BREATH
There is a direct link between our breathing and
the way we feel physically and emotionally.

22. BREATH AWARENESS
We speak of a sigh of relief, of gasping in
horror, of holding the breath in
anticipation, of being breathless with
excitement.
Laughing, sighing, yawning, yelling,
gasping, screaming – nature provides us
with all these responses to help us fulfill
the emotional demands of the instant.
Physically, the breath gives us the extra
oxygen we need for all these functions.

23. Pranayama: Breathing in the Life Force
By deliberately controlling the breath, we can
consciously alter many physical and emotional
functions of the body like the heartbeat, blood
flow, mental states and hormones.

24. THE ART OF YOGA BREATHING
• Begin by observing the natural
inhalation and exhalation of your
breath without changing anything.
• As you inhale, say to yourself, “I
notice I am inhaling,” and as you
exhale, say to yourself, “ I notice
I am exhaling.”
• Stay focused on the breath for
five 5 breath cycles.

25. THREE-PART BREATHING:
PART I
 Begin to inhale deeply through the
nose while filling the belly up
with your breath. Expand the
belly with air like a balloon.
 On each exhale, expel all the air out from the
belly through your nose. Draw the navel back
towards your spine to make sure that the
belly is empty of air.
 Repeat this deep belly breathing for five (5)
breath cycles.

26. THREE-PART BREATHING:
PART II
On the next inhale, fill the belly up with air as
described before. Then when the belly is full,
draw in a little more breath and let that air
expand into the rib cage causing the ribs to
widen apart.

27. THREE-PART BREATHING:
PART II
As you exhale, let the air go first from the rib
cage, letting the ribs slide closer together,
and then from the belly, drawing the navel
back towards the spine. Repeat for five
breaths.

28. THREE PART BREATHING: INHALE
On the next inhale, fill the belly and rib cage
up with air as described before. Then draw in
just a little more air and let it fill the upper
chest, all the way up to the collarbone,
causing the area
around the heart (which is
called the heart center
in yoga), to expand and rise.

29. THREE PART BREATHING: EXHALE
As you exhale, let the breath
go first from the upper chest,
allowing the chest to drop
slightly, then from the rib
cage, letting the ribs slide
closer together. Finally, let the
air go from the belly, drawing
the navel back towards the
spine.

30. THREE PART BREATHING:
THINK OF A WATER PITCHER
 As you inhale, you fill the water pitcher (your
body) from the bottom up;
 As you exhale, you empty the water pitcher (your
body) from the top to the bottom.

31. THREE PART BREATH:
PUTTING IT ALL TOGETHER
You are practicing three-part breath! Continue at
your own pace, eventually coming to let the three
parts of the breath happen smoothly without
pausing. Continue for about 10 breaths.

32. We know that life begins with the
first breath and ends with the last,
but it is how we breathe in between
that greatly impacts
how well we live this life!
- Nancy Zi (The Art of Breathing)