The document provides an outline for an introduction to yoga workshop including:
- A disclaimer noting participants participate at their own risk.
- An overview of the program including prayers, breathing exercises, warm ups, loosening exercises, and Suryanamaskar (sun salutations).
- Detailed descriptions and benefits of the various breathing exercises, warm ups, and loosening exercises to be taught.
INTRODUCTION TO YOGA, DEFINITION,ORIGIN,THEORY OF EVOLUTION, ACCORDING TO SANKHY, ACCORDING TO YOGA
THE SCHOOLS OF YOGA, BHAVANA YOG, PRANASAMYAMA YOGA,APPLICATIONS OF YOGA, EDUCATION,THERAPY
STRESS MANAGEMENT
SPORTS
HEALTH PROMOTION
BASIC PRINCIPLES OF YOGA
A complete guide of yoga why yoga is necessary, why should we do it, what are it's benefits and how should it be done .yoga is said be 5000 years old, its a type of meditation for the relief of negative thoughts.
For more information visit www.bookyogastudio.com
INTRODUCTION TO YOGA, DEFINITION,ORIGIN,THEORY OF EVOLUTION, ACCORDING TO SANKHY, ACCORDING TO YOGA
THE SCHOOLS OF YOGA, BHAVANA YOG, PRANASAMYAMA YOGA,APPLICATIONS OF YOGA, EDUCATION,THERAPY
STRESS MANAGEMENT
SPORTS
HEALTH PROMOTION
BASIC PRINCIPLES OF YOGA
A complete guide of yoga why yoga is necessary, why should we do it, what are it's benefits and how should it be done .yoga is said be 5000 years old, its a type of meditation for the relief of negative thoughts.
For more information visit www.bookyogastudio.com
HOLISTIC HEALTH AND WELLBEING IN WOMEN THROUGH YOGA
Women are expected to multi-task all the time, live like Super-(wo)-man; take care of their domestic duties with efficiency and grace, and work outside justifying their education and intellectual capabilities. The answer is Yoga which is a blessing indeed for women across the globe to handle their multiple responsibilities with proficiency and poise.
Yoga does more than just make their bodies supple, it balances mind and nourishes the soul. With repetition and regularity, Yoga is ideal for women of all ages to improve flexibility, strength and sense of well-being. The woman gets charged up to face the challenges of life and living with clarity, confidence and steadiness.
Yogic lifestyle is a unique synergy of body and breath work helps get rid of suppressed and regressed emotions that burdens one down by ‘letting-go’ of the tensions, energising the whole being. Yoga practice fuels the metabolic system and helps burn fat leading to weight loss and enhances all round fitness. Yoga promotes mindfulness that helps women make good dietary choices enabling feeling of satiation, preventing weight gain overtime.
Yogic life style promotes integration and harmony of physical, psychological, emotional, intellectual and spiritual levels of existence of a woman, thereby enabling her to be a holistically healthy individual.
embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature and a holistic approach to health and well-being. Yoga is not about exercise but to discover the sense of oneness with ourselves, the world and Nature.
An introduction to the practice of Ashtangayoga, with some prerequisites and attitudinal changes, concluding with some valid health tips and lifestyle changes.
Yoga for Healthy & Happy Living”- An Awareness Programme for Senior Citizens conducted by Meena Ramanathan Coordinator -cum -Yoga Therapist, CYTER, MGMCRI on 7th August 2014 at Pelican Serene Village, Pondicherry.
HOLISTIC HEALTH AND WELLBEING IN WOMEN THROUGH YOGA
Women are expected to multi-task all the time, live like Super-(wo)-man; take care of their domestic duties with efficiency and grace, and work outside justifying their education and intellectual capabilities. The answer is Yoga which is a blessing indeed for women across the globe to handle their multiple responsibilities with proficiency and poise.
Yoga does more than just make their bodies supple, it balances mind and nourishes the soul. With repetition and regularity, Yoga is ideal for women of all ages to improve flexibility, strength and sense of well-being. The woman gets charged up to face the challenges of life and living with clarity, confidence and steadiness.
Yogic lifestyle is a unique synergy of body and breath work helps get rid of suppressed and regressed emotions that burdens one down by ‘letting-go’ of the tensions, energising the whole being. Yoga practice fuels the metabolic system and helps burn fat leading to weight loss and enhances all round fitness. Yoga promotes mindfulness that helps women make good dietary choices enabling feeling of satiation, preventing weight gain overtime.
Yogic life style promotes integration and harmony of physical, psychological, emotional, intellectual and spiritual levels of existence of a woman, thereby enabling her to be a holistically healthy individual.
embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature and a holistic approach to health and well-being. Yoga is not about exercise but to discover the sense of oneness with ourselves, the world and Nature.
An introduction to the practice of Ashtangayoga, with some prerequisites and attitudinal changes, concluding with some valid health tips and lifestyle changes.
Yoga for Healthy & Happy Living”- An Awareness Programme for Senior Citizens conducted by Meena Ramanathan Coordinator -cum -Yoga Therapist, CYTER, MGMCRI on 7th August 2014 at Pelican Serene Village, Pondicherry.
Here the author describes in short a special aspect of Gita- Karma Yoga. The teachings of Gita are universal and valid to the whole mankind. The concept of Karma Yoga teaches us to do the works at a duty to God. That way one can concentrate to the job. In addition, it reduces frustration and stress as the concept of Karma Yoga teaches us not to concentrate on the end result but to focus on the work itself.
Swami Vivekananda, describes the way to reach perfection through the performance of daily work in a non-attached spirit (i.e. Karma-Yoga - the path of selfless action).
Swami Vivekananda's deep spiritual insight, fervid eloquence, and broad human sympathy shine forth in these works and offer inspiration to all spiritual seekers.
Basics of Asana & Pranayama - Beginner's GuideGulshan Kumar
It contains very basic and simple information on asana and pranayama. It is basic information guide for Yoga Beginners. You can ask me questions at https://www.askyogaexpert.org
9 Yogic Breathing Exercise For Mind-Body Balancing and Healing7 Pranayama
You must learn the practice of breathing techniques with respect and caution from a qualified teacher who will also be able to guide you otherwise it becomes destructive for the practitioner.
Yoga is an ancient and proven way to keep your body and
mind strong and healthy that can be enjoyed by all ages and
abilities. Through breath control, simple meditation, and
postures, regular yoga practice can increase stamina and
reduce stress. Learn and practice some basic techniques, and
hear about how you can start a yoga service project in your
community.
Yogic Techniques and training examination
Yogic Techniques and training
Note: Answers are given in Blue
1. Which is ideal time for hatha yoga practice.
The ideal time for Hatha yoga practice is two hours before and
including sunrise. At this time, the atmosphere is pure and quiet, the mind is clear and stomach will be empty. In the evening the
two hours around sunset is also a favourable time for practice.
2. Which is ideal time for yin yoga practice.
To be most effective in Yin Yoga, we want the muscles to be
relaxed. Early in the morning the muscles will be relaxed and is a good time to practice Yin Yoga. It can also be practiced before sleep, to calm the mind.
3. What type of diet is conducive for yoga practices?
Natural food and eating in moderation are conducive for yoga
practice. Vegetarian diet is recommended for practice. It is
Pranayama comprises two Sanskrit words namely, Prana, which means life, and Yama, which means to control. So, it is all about controlling the life force inside your body. It is usually practiced by restraining breath and indulging in controlled inhalation and exhalation in order to feel the life and flow of energy within us. However, it has embraced various techniques over a period of time. According to the science of yoga, pranayama is considered as important to humans as life is to them.
A guide to some practices of Rishiculture Ashtanga (Gitananda) Yoga compiled by Yogacharya Dr Ananda Balayogi Bhavanani for training programmes at the Pondicherry University Community College.
The Yoga is holistic and therapeutic approach in this presentation we learn about what is yoga the precaution and guideline for doing yoga and the yoga asana for low back pain
The Chakra System in our body - A Portal to Interdimensional Consciousness.pptxBharat Technology
each chakra is studied in greater detail, several steps have been included to
strengthen your personal intention to open each chakra more fully. These are designed
to draw forth the highest benefit for your spiritual growth.
In Jude 17-23 Jude shifts from piling up examples of false teachers from the Old Testament to a series of practical exhortations that flow from apostolic instruction. He preserves for us what may well have been part of the apostolic catechism for the first generation of Christ-followers. In these instructions Jude exhorts the believer to deal with 3 different groups of people: scoffers who are "devoid of the Spirit", believers who have come under the influence of scoffers and believers who are so entrenched in false teaching that they need rescue and pose some real spiritual risk for the rescuer. In all of this Jude emphasizes Jesus' call to rescue straying sheep, leaving the 99 safely behind and pursuing the 1.
What Should be the Christian View of Anime?Joe Muraguri
We will learn what Anime is and see what a Christian should consider before watching anime movies? We will also learn a little bit of Shintoism religion and hentai (the craze of internet pornography today).
Homily: The Solemnity of the Most Holy Trinity Sunday 2024.docxJames Knipper
Countless volumes have been written trying to explain the mystery of three persons in one true God, leaving us to resort to metaphors such as the three-leaf clover to try to comprehend the Divinity. Many of us grew up with the quintessential pyramidal Trinity structure of God at the top and Son and Spirit in opposite corners. But what if we looked at this ‘mystery’ from a different perspective? What if we shifted our language of God as a being towards the concept of God as love? What if we focused more on the relationship within the Trinity versus the persons of the Trinity? What if stopped looking at God as a noun…and instead considered God as a verb? Check it out…
The Good News, newsletter for June 2024 is hereNoHo FUMC
Our monthly newsletter is available to read online. We hope you will join us each Sunday in person for our worship service. Make sure to subscribe and follow us on YouTube and social media.
The PBHP DYC ~ Reflections on The Dhamma (English).pptxOH TEIK BIN
A PowerPoint Presentation based on the Dhamma Reflections for the PBHP DYC for the years 1993 – 2012. To motivate and inspire DYC members to keep on practicing the Dhamma and to do the meritorious deed of Dhammaduta work.
The texts are in English.
For the Video with audio narration, comments and texts in English, please check out the Link:
https://www.youtube.com/watch?v=zF2g_43NEa0
Lesson 9 - Resisting Temptation Along the Way.pptxCelso Napoleon
Lesson 9 - Resisting Temptation Along the Way
SBs – Sunday Bible School
Adult Bible Lessons 2nd quarter 2024 CPAD
MAGAZINE: THE CAREER THAT IS PROPOSED TO US: The Path of Salvation, Holiness and Perseverance to Reach Heaven
Commentator: Pastor Osiel Gomes
Presentation: Missionary Celso Napoleon
Renewed in Grace
The Book of Joshua is the sixth book in the Hebrew Bible and the Old Testament, and is the first book of the Deuteronomistic history, the story of Israel from the conquest of Canaan to the Babylonian exile.
2. Disclaimer
“All the participants of the “Yoga Short Course” are participating at
their own will/risk. They will not hold the organizer/ facilitator(s)
responsible for any loss of property and/or accident on the premises.
Participants will take full responsibility for the same & give
permission for medical/ambulance assistance in case any
emergency/accident occurs and agree to pay such costs incurred.”
4. Prayer
Starting Prayer:
“Om Sahanavavatu, Sahanou bhunaktu,
Saha viryam karavavahai,
Tejasvinavadhitamastu, ma vidvisavahai
Om Santih, Santih, Santih”
Meaning:
May he protect us both (the teacher and the student). May he
nourish us both. May we both work together with great energy.
May our study be enlightening and fruitful. May we not hate
each other. Om Peace, Peace, Peace.
5. Introduction to Yoga
The Root Of Word Yoga:
1. The term yoga has its verbal root as YUJ in samskrta.
2. YUJ means joining. “Yujyate anena iti yogah”.
3. Yoga is that which joins. What are the entities that are joined?
4. In the traditional terminology it is joining of individual self with the
universal self.
5. One of the great Rsis(Seer),Patanjali compiled the essential features
and principles of yoga in the form of sutras.
6. According to sage Patanjali, “Yoga is a conscious process of
gaining mastery over the mind”
6. Prerequisites For Yoga
1. Everyday you should practice yoga for at least 30-45
minutes to get maximum results.
2. The best suited time to practice yoga is early morning
hours,but it can be practiced in the afternoon after
following food restrictions.
7. Food Restrictions
Stomach should be empty while practicing. That is you should consume solid
food 3-4 hours before practicing and liquid one hour before practicing.
Place should be clean, airy, spacious, bright and away from disturbances.
Yoga should not be practiced on bare floor. But keep mat or carpet below.
Clothes should be comfortable, loose, clean.
Yoga prefers vegetarian diet.
One should have faith in yoga and what he/she is doing.
8. Breathing Exercises
The respiratory system is a bridge between the conscious
and subconscious, voluntary and involuntary or in general
body and mind
Using the voluntary control we change the involuntary
functions
9. Objectives of Breathing Practices
Bringing into action all the lobes of the lungs for full
utilization
To normalize the breathing (slow, deep, continuous and
smooth)
To make the breathing uniform, continuous and rhythmic
10. Principles of Breathing Exercises
1
Slowness
2
Awareness
3
Synchronizing the movement with the breathing.
4
Exhalation should be longer than Inhalation.
5
Ability to increase and decrease the breathing rate.
6
No tightness in the body.
11. Special Tips
Emphasize the movement of hands, legs, abdominal and
thoracic muscles as needed in each exercise.
Use ‘in and out’ instructions in the mind.
Emphasize on full breathing each time.
Synchronize the breathing with corresponding movements.
Develop an awareness of breathing.
Close the eyes and repeat a few rounds retaining the
awareness.
12. Breathing Exercises
Hands In and Out Breathing
Hands Stretch Breathing
Ankle Stretch Breathing
Dog Breathing
Rabbit Breathing
Tiger Breathing
Sasankasan Breathing
Straight leg Raise Breathing
14. Hands Stretch Breathing
(At 90, 135, and 180 degrees)
STHITI: TADASANA
RELAX: SITHILA TADASANA
NOTE
1.
2.
3.
4.
5.
6.
7.
Collapse the shoulders at the beginning and end of each cycle.
Maintain perfect awareness of the breathing.
Exhalation should be longer than inhalation.
If required, it can be practiced sitting in a chair too.
Synchronize the breathing with hand movements
Balance the Prana in the chest.
Improves concentration and calms down the mind.
15. Ankle Stretch Breathing
STHITI: TADASANA
RELAX: SITHILA TADASANA
NOTE
1.
2.
3.
4.
Eyes open
Fix your gaze on a point in front of you.
Feel the stretch from ankle to finger.
Enjoy the stability
16. Dog Breathing
STHITI : DANDASANA
RELAX: SASANKASANA
NOTE
AVOID
1.Mouth is open.
2.Tongue is pushed out to its maximum.
3.Practice rapidly.
4. Forceful inhalation & exhalation.
5. Abdominal breathing.
Those who have:
•Epilepsy
•High Blood Pressure
17. Dog Breathing
Benefits:
1. Increased diaphragm contraction empties lungs
2. Rapid exhalation cleanses the lungs.
3. Increases awareness of middle and lower part of lungs.
4. Open up Prana blocks.
5. Calms down the mind.
18. Rabbit Breathing
STHITI : DANDASANA
RELAX: SASANKASANA
NOTE
1.
2.
3.
4.
5.
BREATHING RAPIDLY THROUGH MOUTH ONLY.
THORACIC BREATHING.
ABDOMEN SHOULD PRESS ON THIGH
NO ABDOMINAL MOVEMENT.
DO NOT DROP HEAD ON THE FIOOR.
19. Rabbit Breathing
Benefits:
1. Helps in acute episodes of asthma.
2. Develops voluntary control of muscles of lungs.
3. Opens up Prana blocks.
4. Quick way to calm down the mind.
20. Tiger Breathing
STHITI : DANDASANA
RELAX: SASANKASANA
NOTE
1.
2.
3.
4.
5.
Ensure that you are comfortable with the posture before starting
Co-ordinate the movements with breathing
Eyes closed, Practice with Awareness
No movement of Arms and Thighs
Awareness on spinal movement
21. Tiger Breathing
Benefits:
1.
2.
3.
4.
5.
Awareness and mastery over all three sections of the chest.
Empties the lungs fully.
Harmonize the muscles of respiration.
Calms down the mind.
Feed back of airway status by sound in case of asthmatics.
22. Sasankasana Breathing
STHITI: DANDASANA
RELAX: SASANKASANA
NOTE
1. Exhale and collapse the shoulders.
2. If necessary, Apart knees to avoid unnecessary pressure on the abdomen
and chest.
3. Synchronize Breathing with movement.
4. Close the eyes.
5. Awareness on the breathing.
24. Straight Leg Raise Breathing
STHITI: SUPINE POSTURE
RELAX: SAVASANA
Stage I : Alternate legs
Stage II : Both legs
NOTE
1.
2.
3.
4.
5.
6.
Keep arms either by side of the body or above the head.
Do not bend the knees.
Do not disturb the leg lying straight on the ground.
Do not raise the leg beyond 90 degree.
Synchronize the breathing with the leg movement.
In the case of both legs, use strength and have control over the movement.
26. I.R.T.(Instant Relaxation Technique)
Lie in Shavasana. . . Bring legs together, hands by the side.
Stretch and tighten the toes. . . Stretch the ankles.
Tighten the calf muscles. . . Pull up the knee caps and tighten.
Tighten the thigh muscles.
Exhale and suck the abdominal muscles.
Make fist of hands and tighten.
Inhale, expand and tighten the chest.
Tighten the neck muscles. . . Tighten the facial muscles.
Tighten the whole body. . .Tighten . . .Tighten . . .Tighten . . .
Release and Relax.
28. Loosening Exercises
(Sithilikarna Vyayama)
Principles:
1. To loosen the various joints in the body.
2. Flexibility of the spine
Objectives:
1. Remove lethargy and tiredness in the body.
2. Build up the stamina of the body.
3. Discipline the body-mind complex.
29. Special Tips
1. Practice the exercises stepwise.
2. Count the steps slowly and perform the same with
attention.
3. Check the performance of each step before increasing the
speed.
4. Synchronize steps with group.
5. Increase the number of repetitions as per your capacity.
30. Jogging
STHITI: TADASANA
RELAX: SITHILA TADASANA
NOTE
1.
2.
3.
4.
5.
Loose fists and place them on the chest.
Collapse and relax shoulders.
Increase the speed of jogging gradually.
Continue the practice till 4 stages of jogging.
Fists on the chest throughout the practice.
31. Stages
STAGE
STAGE
STAGE
STAGE
I: SLOW JOGGING.
II: FORWARD JOGGING.
III: BACKWARD JOGGING.
IV: SIDE JOGGING.
Mukha Dhouti to Relax
Benefits:
1. Through exhalation the strain of jogging and jumping relieves.
2. Pulling the abdomen inwards, during exhalation can improve the force of
expulsion of air.
33. Forward And Backward
Bending
STHITI: TADASANA
RELAX: SITHILA TADASANA
NOTE
1.
2.
3.
4.
5.
Start slowly and increase gradually.
Practice with either legs apart or together.
Swing the body when bending forward.
Always bend from the lower waist.
Make the movements free, easy and flowing.
34. Forward And Backward
Bending
Benefits:
1.
2.
3.
4.
5.
6.
7.
Reduces fat from waist, back and specially from abdominal region.
Increased flexibility of spine.
Increases exercise tolerance; helpful in exercise induced asthma.
Expels blocked air from the lungs.
Expels phlegm from the air ways.
Harmonize flow of Prana.
Calms down the mind.
36. Side Bending
Benefits:
1.
2.
3.
4.
5.
6.
Open up the airways of middle lobes of lungs.
Free flow of Prana.
Calms down the mind.
Strengthens middle part of chest.
Empties middle and upper part of lungs.
Stimulates middle lobe of the lungs.
37. Twisting
NOTE
1.
2.
3.
4.
5.
Legs to be firm on the ground.
While twisting side to side, look at the side of the finger.
All twisting should be above the waist level.
Keep the body below the waist, straight and firm.
Do not bend the knees.
39. Q.R.T.(Quick Relaxation
Technique)
Stage I- Observation
Observe your abdominal movements
Stage II- Recognition
Synchronize your abdominal movements with your breathing.
Stage III- Sensitization
Feel the relaxation and fresh energy in the body. Also, feel the
temperature of the air as well as the feeling of the breath.
42. Special Tips
Do at sunrise and sunset, facing the Sun.
Practice after loosening exercises and before Asanas.
Combination of Yogasana and Pranayama.
Two modes of doing Suryanamaskar
12 steps/10 steps.
With each round, chant BIJAMANTRA with name of the
SUNGOD.