M.Pharm Advance pharmacognosy II

1. What is Yoga?
Yoga is essentially a spiritual discipline based on an extremely subtle Science which focuses on bringing
harmony between mind and body. It is an art and science for healthy living. The word "Yoga" is derived from
the Sanskrit root yuj meaning "to join", "to yoke" or "to unite".
According to Yogic scriptures, the practice of Yoga leads to the union of individual consciousness with
universal consciousness. According to modern scientists, everything in the universe is just a manifestation of
the same quantum firmament. One who experiences this oneness of existence is said to be "in Yoga" and is
termed as a yogi who has attained a state of freedom, referred to as Mukti, nirvāna, kaivalya or moksha.
"Yoga" also refers to an inner science comprising of a variety of methods through which human beings can
achieve union between the body and mind to attain self-realisation. The aim of Yoga practice (sādhana) is to
overcome all kinds of sufferings that lead to a sense of freedom in every walk of life with holistic health,
happiness and harmony.
Brief history and development of Yoga
The science of Yoga has its origin thousands of years ago, long before the first religion or belief systems were
born. According toYogic lore, Shiva has seen as the first yogi or ādiyogi and the first guru or ādiguru. Several
thousand years ago, on the banks of lake Kantisarovar in the Himalayas, ādiyogi poured his profound
knowledge into the legendary saptarishis or "seven sages". These sages carried this powerful Yogic science to
different parts of the world including Asia, the Middle East, northern Africa and South America. Interestingly,
modern scholars have noted and marvelled at the close parallels found between ancient cultures across the
globe. However, it was in India that the Yogic system found its fullest expression. Agastya, the saptarishi who
travelled across the Indian subcontinent, crafted this culture around a core Yogic way of life.
Yoga is widely considered as an "immortal cultural outcome" of the Indus Saraswati Valley Civilisation – dating
back to 2700 BC – and has proven itself to cater to both material and spiritual uplift of humanity. A number of
seals and fossil remains of Indus Saraswati Valley Civilisation with Yogic motifs and figures performing Yoga
sādhana suggest the presence of Yoga in ancient India. The seals and idols of mother Goddess are suggestive
of Tantra Yoga. The presence of Yoga is also available in folk traditions, Vedic and Upanishadic heritage,
Buddhist and Jain traditions, Darshanas, epics of Mahabharata including Bhagawadgita and Ramayana,
theistic traditions of Shaivas, Vaishnavas and Tantric traditions. Though Yoga was being practiced in the pre-
Vedic period, the great sage Maharishi Patanjali systematised and codified the then existing Yogic practices, its
meaning and its related knowledge through Patanjali's Yoga Sutras.
After Patanjali, many sages and Yoga masters contributed greatly for the preservation and development of the
field through well documented practices and literature. Yoga has spread all over the world by the teachings of
eminent Yoga masters from ancient times to the present date. Today, everybody has conviction about Yoga
practices towards the prevention of disease, maintenance and promotion of health. Millions and millions of
people across the globe have benefitted by the practice of Yoga and the practice of Yoga is blossoming and
growing more vibrant with each passing day.
The Fundamentals of Yoga
Yoga works on the level of one's body, mind, emotion and energy. This has given rise to four broad
classifications of Yoga: Karma Yoga where we utilise the body; Jnāna Yoga where we utilise the mind; Bhakti
Yoga where we utilise the emotion and Kriya Yoga where we utilise the energy. Each system of Yoga we
practice falls within the gamut of one or more of these categories.
Every individual is a unique combination of these four factors. Only a guru (teacher) can advocate the
appropriate combination of the four fundamental paths as is necessary for each seeker. "All ancient
commentaries on Yoga have stressed that it is essential to work under the direction of a guru."
Traditional schools of Yoga

2. The different philosophies, traditions, li neages and guru-shishya paramparas of Yoga led to the emergence of
different traditional schools. These include Jnāna Yoga, Bhakti Yoga, Karma Yoga, Pātanjala Yoga, Kunḍ ạ lini
Yoga, Haṭha Yoga, Dhyāna Yoga, Mantra Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga etc. Each
school has its own approach and practices that lead to the ultimate aim and objectives of Yoga.
Yogic practices for health and wellness
The widely practiced Yoga sadhanas are: Yama, Niyama, Āsana, Prānāyāma, Pratyāhara, Dhārana, Dhyāna,
Samādhi, Bandhas and Mudras, Shatkarmas, Yuktāhāra, Mantra-japa, Yukta-karma etc. Yamas are restraints
and Niyamas are observances. These are considered to be pre-requisites for further Yogic practices. Āsanas,
capable of bringing about stability of body and mind, "kuryat-tadasanam- sthairyam", involve adopting various
psycho-physical body patterns and giving one an ability to maintain a body position (a stable awareness of
one's structural existence) for a considerable length of time.
Prānāyāma consists of developing awareness of one's breathing followed by willful regulation of respiration as
the functional or vital basis of one's existence. It helps in developing awareness of one's mind and helps to
establish control over the mind. In the initial stages, this is done by developing awareness of the "flow of in-
breath and out-breath" (svāsa-prasvāsa) through nostrils, mouth and other body openings, its internal and
external pathways and destinations. Later, this phenomenon is modified, through regulated, controlled and
monitored inhalation (svāsa) leading to the awareness of the body space getting filled (puraka), the space(s)
remaining in a filled state (kumbhaka) and it getting emptied (rechaka) during regulated, controlled and
monitored exhalation(prasvāsa).
Pratyāhara indicates dissociation of one's consciousness (withdrawal) from the sense organswhich connect
with the external objects. Dhārana indicates broad based field of attention (inside the body and mind) which is
usually understood as concentration.
Dhyāna (meditation) is contemplation (focussed attention inside the body and mind) and Samādhi (integration).
Bandhas and Mudras are practices associated with Prānāyāma. They are viewed as the higher yogic practices
that mainly adopt certain physical gestures along with control over respiration. This further facilitates control
over mind and paves way for higher Yogic attainment. However, practice of dhyāna, which moves one towards
self-realisation and leads one to transcendence, is considered the essence of Yoga Sādhana.
Śaṭkarmas are detoxification procedures that are clinical in nature and help to remove the toxins accumulated
in the body. Yuktāhāra advocates appropriate food and food habits for healthy living.
Nadisodhana or Anuloma Viloma Pranayama
(Alternate Nostril Breathing)
The main characteristic feature of this prāṇāyāma is alternate breathing through the left and right nostrils
without or with retention of breath (kumbhaka).
Sthiti:Any meditative posture.
Technique
 Sit in any meditative posture.

3.  Keep the spine and head straight with eyes closed.
 IRelax the body with few deep breaths.
 Keep the left palm on the left knee in Jnāna mudra. The right hand should be in Nasagra mudra.
 Place the ring and small fingers on the left nostril; fold the middle and index finger. Place the right thumb
on the right nostril;
 Breathe in from the left nostril; then close the left nostril with the small and ring fingers and release the
thumb from the right nostril; exhale through the right nostril.
 Next, inhale through the right nostril.
 At the end of inhalation, close the right nostril, open the left nostril and exhale through it.
 This complete process is one round of the Nadisodhana or Anuloma Viloma Praṇayama
 Repeat 5 more rounds.
Ratio and timing:
 For beginners, the duration of inhalation and exhalation should be equal.
 Gradually make 1:2; inhalation: exhalation
Breathing :
Breath should be slow, steady and controlled. It should not be forced or restricted in any way.
Benefits
 The main purpose of this praṇayama is to purify the principle channels of carrying energy called naid's;
hence nourishes the whole body.
 Induces tranquility and helps to improve concentration
 Increases vitality and lowers the level of stress and anxiety
 It elevates cough disorders.
Śītalī Prānāyāma
Śītalī means cooling. It also means calm and passionless. As the name indicates this prānāyāma cools
the mind-body system. It is specially designed to reduce the body temperature. Practice of this
pranayama not only cools the physical body but also calms the mind.
Technique
 Sit in Padmasana or any other comfortable sitting posture.
 Place the hand on the knees in Jnanamudra or anjalimudra.
 Roll the tongue from the sides to shape as a tube

4.  Inhale through this tube shaped tongue, fill the lungs with air to their maximum capacity and close the
mouth.
 Hold jalandhara bandh.
 Retain the air as long as one can maintain jalandharbandh.
 Release jalandharabandh and then slowly exhale through the nostrils.
Benefits
 Sitali pranayama purifies blood
 It has cooling effect on body
 It is beneficial for persons suffering from high blood pressure.
 It satisfies thirst and appeases hunger
 It relieves indigestion and disorders caused by phlegm (cough) and bile (pitta)
 It destroys the disorders of gulma (chronic dyspepsia) and spleen or other related diseases (H.P 2/58).
 It is beneficial for skin and eyes.
A word of caution
 Those who are suffering from cold, cough or tonsillitis should not do this Pranayama.
Bhramari Pranayama (Bhramari Recaka)
Bhrāmarī is derived from bhramara which means a black bee. During the practice of this prānāyāma, the
sound produced resembles the buzzing of a black bee.
Sthiti: Any meditative posture.
Technique Type:I
 Sit in any meditative posture with eyes closed.
 Inhale deeply through the nose.
 Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black
bee. This is one round of Bhramari.
 Repeat 5 rounds.
Technique Type :II

5.  Sit in any meditative posture with eyes closed.
 Inhale deeply through the nose.
 Close the eyes with index fingers, mouth with ring and small fingers and ears from respective thumbs as
shown in the figure. This is also called Sanmukhi Mudra.
 Exhale slowly in a controlled manner while making a deep, steady humming sound such as that of black
bee. This is one round of Bhramari.
 Repeat 5 more rounds.
Benefits:
 The practice of Bhrāmarī relives stress and helps in alleviating anxiety, anger and hyperactivity.
 The resonance effect of humming sound creates a soothing effect on the mind and nervous system.
 It is a great tranquiliser; found good in the management of stress related disorders.
 It is a useful preparatory pranayama for concentration and meditation.
The four paths of yoga have been in existence from the time yoga originated. However, in the
past, only one of these paths was in focus at a given time. The Bhagavadgita discusses the four
paths of yoga to an extent. Shankara focuses mainly on jnana yoga, Ramanuja has focused
only on bhakti yoga. Patanjali’s yoga sutra mainly emphasized the importance
of raja yoga. Karma yoga was not known till the 1890s, when Swami Vivekananda spoke
extensivey about the four paths of yoga in his teachings worldwide.
Raja yoga – path of will power
According to Patanjali’s yoga sutra, yoga is practiced to gain mastery over the mind. There are
two types of practices under raja yoga:
 Bahiranga Yoga offers rules and regulations at the behavioral level (yama and niyama) as well as
physical practices to gain better control over the body and the mind (asanas and pranayama).
 Antaranga Yoga comprises of dharana (concentration), dhyana (meditation)
and samadhi (consciousness – which deals directly with the mind).
Karma yoga – path of action
The Bhagvadgita remains the main source for the conceptual basis of karma yoga; it was later
elaborated by Swami Vivekananda. This path emphasizes on performing actions with
detachment, without worrying about the result.

6. Actions are categorized as:
 Tamasik, if they are binding, deteriorating, violent and is a result of state of delusion and
confusion
 Rajasik, when performed with craving for desires, with egoism and a lot of effort
 Sattvik, when it is free from attachment and done without love or hatred
The essence of karma yoga is to convert kamya karma (action with desires) into yogic karma by
inculcating detachment and committing one's energy to unceasing work.
Bhakti yoga – path of worship
Bhakti yoga aims to help a person evolve emotional maturity, love for society and to spread the
message of universal brotherhood and oneness. It helps in transformation of conditional and
desirous form of love into true unconditonal love. Kama (desire), combined
with tyaga (sacrifice) forms prema (love). Prema along with saranagati (surrender) results
in bhakti.
The path of bhakti yoga results in satisfaction and calmness of mind. It is considered to be the
easiest path among four, as the practice is not very rigorous.
Bhakti yoga is similar to the interpersonal relation between humans, but here the relation is
between soul and supersoul (ultimate soul). Bhagvad purana provides us with nine forms
of bhakti: Sravan (listening), Kirtana (praising), Smarana (remembering), Pada-
sevana (rendering service), Arcana (worshipping), Vandana (paying
homage), Dasya (servitude), Sakhya (friendship), and Atma-nivedana (complete surrender of
self).
Jnana yoga – path of knowledge
This path helps develop a logical mind with intuitive knowledge and immense awareness. There
are three phases in jnana yoga:
 Sravana, the first exposure to knowledge in any form (reading a book, listening to a lecture,
watching a video).
 Manana, revisiting the knowledge for further understanding.
 Nididhyasana, the phase of experimentation.
In jnana yoga, the ultimate aim is to understand the reality of atma (soul) and the ability to
differentiate it from body. A person truly established in the path of jnana yoga becomes free
from all worldly desires and has contentment.
Though the four paths of yoga seem to be completely different from each other, they lead to the
same goal of self realization, and the union of the individual and universal self.

7. Language of the Body
“Asana” is the Sanskrit word for a physical posture. Expressed in general terms Asana denotes a
specific position which can be held in a relaxed and comfortable manner for a long period of
time. In the 2nd Century before Christ, Patanjali wrote down the principles of Yoga practice in
the “Yoga Sutras” (aphorisms). He named only the meditation posture “Asana” and the physical
postures he termed “Yoga Vyayam”. However, in common usage the dynamic Yoga exercises
also became known as Asanas.
Chatushpadasana
Many Asanas were derived from the natural movements and positions of animals and carry the
names of animals such as “cat”, “deer”, “tiger”, “hare”, etc. These postures make use of

8. examples from nature on how to help oneself. Asanas have a far-reaching effect upon body and
mind. The animals instinctively used these movements and positions because of their natural
benefits. These effects are attained through the practice of the Asanas. For example: Marjari (The
Cat) for stretching the body and the spine, Bhujangasana (The Cobra) for the release of
aggression and emotions, and Shashankasana (The Hare) for relaxation. The headstand
(Shirshasana) and Lotus (Padmasana), are regarded as the supreme or “royal” Asanas.
Bhujangasana (The Cobra)
Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and
lymphatic system, as well as the mind, psyche and Chakras (energy centres). They are
psychosomatic exercises, which strengthen and balance the entire nervous system and harmonise
and stabilise the practitioner’s state of mind. The effects of these exercises are a sense of
contentment, clarity of mind, relaxation and a feeling of inner freedom and peace.

9. Dvikonasana
The system “Yoga in Daily Life” is designed in such a way that the body is gradually and
systematically prepared, leading from simple preparatory exercises towards the more advanced
and difficult Asanas. Periods of relaxation are included at the beginning and end of each Yoga
class, as well as between the individual exercises. By developing the ability to relax, the feeling
for one's own body is deepened. Physical and mental relaxation are prerequisites for the correct
performance of all Yoga exercises and it is only in this way that the effects of the Asanas
completely unfold.
Shalabhasana

10. The breath plays an important role in the Asanas. With coordination of breath and movement, the
Yoga practice becomes harmonious, the breath deepens of its own accord and the body’s
circulation and metabolism are stimulated. Use of the breath greatly enhances muscle relaxation
by concentrating on tense areas of the body and consciously relaxing those parts with each
exhalation.
Meru Akaranasana

11. As most people are in the habit of breathing quite shallow, inadequately filling the lungs, the Full
Yoga Breath is practiced in “Yoga in Daily Life”. Correct breathing is fundamental for the
body’s optimum metabolic function. With regular practice, the Full Yoga Breath becomes the
habitual and natural way of breathing. Slower and deeper breaths improve circulation, nerve
function and one’s whole physical condition. It also develops a calm, clear mind.
Chakrasana

12. The Difference Between Asanas and
Gymnastics
In contrast to gymnastic exercises, Asanas are practiced slowly to enable mental focus and a
conscious understanding of the movement. The number of exercises practiced is not important,
but rather the quality of performance. Before, after and between the exercises, a period of
conscious physical and mental relaxation should be included.
Vyaghrasana

13. The objective of the Asanas is not the conversion of bottled-up energy or tension into movement,
rather it is to harmonise the body and mind by consciously observing the physical and mental
process as each movement or relaxation is practiced. The body does not become tired or
exhausted through the Asanas. On the contrary, with energy recharged, one feels rested and
refreshed.
Akarana Dhanurasana

14. The idea behind the postures is not only to balance the many functions of the body but also to
enable practitioners to become more aware of the subtle link between the physical and mental
aspects of their being.
Important Principles for Practice of the
Asanas
1. Asanas are always performed in coordination with the breath:
1. Movements that expand the chest and abdominal cavity, are always connected with the inhalation
2. Movements that narrow the chest and abdominal cavity, are always connected with the exhalation
2. In the initial stages of practice, the Asanas are performed once or twice without holding, so that the
movement of the body and the breath are synchronised. In this way it is clearly established with which
movement to inhale or exhale. This type of practice calms the nervous system, stimulates the glands,

15. increases the capacity of the breath and frees one from physical and mental stress. The mind becomes
relaxed, calm and clear.
3. Only after this preliminary practice should an Asana be held for a longer time, breathing normally. During
practice, concentration is directed to the specific part of the body on which the exercise is working. The
breath consciousness is also directed to this region of the body.
4. After practicing a posture, a counter pose or equalising posture is carried out. For example, when one part
of the body is flexed or contracted, then in the following Asana it is extended or stretched.
Trikonasana

16. Health Benefits from the Regular Practice
of Asanas
 Flexibility of the spine is increased
 The joints become more mobile
 The muscles are relaxed, toned and receive a plentiful supply of blood
 Organ and glandular activity is stimulated and regulated
 The lymphatic system and metabolism are stimulated
 The immune system is strengthened
 Circulation and blood pressure are normalised and stabilised
 The nervous system is calmed and strengthened
 The skin becomes clear and fresh
Hansasana
Yogic asanas and their classification
 November 25, 2006

 Yoga Yoga Postures
 Comments Off!
The word Asana originates from the Sanskrit
word Aas which actually means Existence and
the condition of existence is referred to as
Asanaor position or yoga postures Asana is
conside/ed as the first step in Hatha Yoga and
the third step in Patanjali yoga or Ashtanga
Yoga. Asanas are gentle stretches that are
designed to balance the body and mind. The
postures are designed so as to rejuvenate the

17. spine, glands, brain and other internal organs, increase blood circulation and supply oxygen
(prana) to all parts with a mild squeezing action. In addition to this, the asanas when
performed regularly increases stamina, efficiency, body immunity, calmness of mind and
improves outlook.
Asanas are performed in three main steps; firstly assuming the position, second being the
position itself and finally relaxing from the position. As Asana is defined as a comfortable
and steady position, the movements performed should also be slow and steady. Sudden
and speedy movements are strictly forbidden. Most Asanas benefit more than one body part
simultaneously. For instance there are certain yogic asanas that benefit the adrenals,
kidneys, pancreas and spine in a single stretch.
Based on their application, asanas can be classified as follows:
 Meditative Asana Padmasana (Lotus pose), Swastikasana (Auspicious pose),
Siddhasana (perfect pose), Samanasana (Balance pose), Vajrasana (Thunderbolt pose)
etc., are grouped into this category. These asanas help in stabilizing the body for
meditative practices and Pranayama.
 For better health Matsyendrasana (Spinal twist pose) improves digestion and
production of insulin, while the Sarvangasana (Shoulder stand pose) benefits the thyroid
and endocrine glands. Similarly various asanas have positive impact on more than one
part of the body.
 For Relaxation Makarasana (Crocodile pose), Shavasana (Corpse pose) etc., provide
complete relaxation to mind and body.
 Based on positions, the Asanas can be classified as :
o Supine posture Halasana (plough pose), Chkrasana (wheel pose) and
Sarvangasana (shoulder stand pose).
o Prone posture Bhujangasana (Cobra pose), Dhanurasana(bow pose),
Shalabhasana (locust pose) and Noukasana (boat pose).
o Sitting posture – Paschimottasana (forward bend pose), Matsyendrasana (spinal
twist pose), vajrasana (thunderbolt pose) and Padmasana (lotus pose).
o Standing posture Vrikshasana (tree pose), Veerasana (warrior pose) etc. There
are various other ways to classify the Asanas, these are only a few of such Asanas.
Meditation offers time for relaxation and heightened awareness in a stressful world where our senses
are often dulled. Research suggests that meditation has the potential for more than just temporary
stress relief.
Educators, spiritual leaders, and mental health experts have developed
dozens of forms of meditation. The variety suggests there is a form of
meditation to suit most people, regardless of personality or lifestyle.
For someone who meditates, the practice offers a chance to improve physical
wellbeing, as well as emotional health. However, there is no "right way" to
meditate, meaning people can explore the different types until they find one
that works for them.

18. Fast facts on types of meditation:
 Within each type of meditation, there are several subtypes to discover and
practice.
 Meditation teachers have different ideas about how frequently a person
should meditate.
 It is fine to blend types or to test different approaches until the right one is
found.
Types of meditation
The following seven examples are some of the best-known ways to meditate:
1. Loving-kindness meditation

19. With the many types of meditation to try, there should be one to suit most individuals.
Loving-kindness meditation is also known as Metta meditation. Its goal is to cultivate
an attitude of love and kindness toward everything, even a person's enemies and
sources of stress.

20. While breathing deeply, practitioners open their minds to receiving loving kindness.
They then send messages of loving kindness to the world, to specific people, or to
their loved ones.
In most forms of this meditation, the key is to repeat the message many times, until
the practitioner feels an attitude of loving kindness.
Loving-kindness meditation is designed to promote feelings of compassion and love,
both for others and oneself.
It can help those affected by:
 anger
 frustration
 resentment
 interpersonal conflict
This type of meditation may increase positive emotions and has been linked to
reduced depression, anxiety, and post-traumatic stress or PTSD.
2. Body scan or progressive relaxation
Progressive relaxation, sometimes called body scan meditation, is meditation that
encourages people to scan their bodies for areas of tension. The goal is to notice
tension and to allow it to release.
During a progressive relaxation session, practitioners start at one end of their body,
usually their feet, and work through the whole.
Some forms of progressive relaxation require people to tense and then relax muscles.
Others encourage a person to visualize a wave, drifting over their body to release
tension.

21. Progressive relaxation can help to promote generalized feelings of calmness and
relaxation. It may also help with chronic pain. Because it slowly and steadily relaxes
the body, some people use this form of meditation to help them sleep.
3. Mindfulness meditation
Mindfulness is a form of meditation that urges practitioners to remain aware and
present in the moment.
Rather than dwelling on the past or dreading the future, mindfulness encourages
awareness of a person's existing surroundings. Crucial to this is a lack of judgment.
So, rather than reflecting on the annoyance of a long wait, a practitioner will simply
note the wait without judgment.
Mindfulness meditation is something people can do almost anywhere. While waiting
in line at the grocery store, for example, a person might calmly notice their
surroundings, including the sights, sounds, and smells they experience.
A form of mindfulness is involved in most kinds of meditation. Breath awareness
encourages practitioners to be aware of their breathing, while progressive relaxation
draws attention to areas of tension in the body.
Because mindfulness is a theme common to many forms of meditation, it has been
extensively studied.
Research has found that mindfulness can:
 reduce fixation on negative emotions
 improve focus
 improve memory
 lessen impulsive, emotional reactions

22.  improve relationship satisfaction
Some evidence suggests mindfulness may improve health. For example, a study of
African-American men with chronic kidney disease found that mindfulness
meditation could lower blood pressure.
4. Breath awareness meditation
Breath awareness is a type of mindful meditation that encourages mindful breathing.
Practitioners breathe slowly and deeply, counting their breaths or otherwise focusing
on their breaths. The goal is to focus only on breathing and to ignore other thoughts
that enter the mind.
As a form of mindfulness meditation, breath awareness offers many of the same
benefits as mindfulness. Those include reduced anxiety, improved concentration, and
greater emotional flexibility.
5. Kundalini yoga
Kundalini yoga is a physically active form of meditation that blends movements with
deep breathing and mantras. People usually learn from a teacher or do a class.
However, someone can learn the poses and mantras at home.
Similarly to other forms of yoga, kundalini yoga can improve physical strength and
reduce pain. It may also improve mental health by reducing anxiety and depression.
A 2008 study of veterans with chronic low-back pain, for instance, found that yoga
reduced pain, increased energy, and improved overall mental health.
6. Zen meditation
Zen meditation, sometimes called Zazen is a form of meditation that can be part of
Buddhist practice. Many Zen practitioners study under a teacher because this kind of
meditation involves specific steps and postures.

23. The goal is to find a comfortable position, focus on breathing, and mindfully observe
one's thoughts without judgment.
Again, this form of meditation is similar to mindfulness meditation but requires more
discipline and practice. People may prefer it if they are seeking both relaxation and a
new spiritual path.
7. Transcendental Meditation
Transcendental Meditation is a spiritual form of meditation where practitioners remain
seated and breathe slowly. The goal is to transcend or rise above the person's current
state of being.
During a meditation session, practitioners focus on a mantra or a repeated word or
series of words. A teacher determines the mantra based on a complex set of factors,
sometimes including the year the practitioner was born, and the year the teacher was
trained.
An alternative allows people to choose their mantra. This more contemporary version
is not technically Transcendental Meditation, though it may look substantially similar.
A practitioner might decide to repeat "I am not afraid of public speaking" while
meditating.
People who practice Transcendental Meditation report both spiritual experiences and
heightened mindfulness.

24. Overview of the System
 About the System
 Main Goals
 System Pillars
 Four Paths
 Chakras

25. "The central idea of yoga is to live happily. The happiness is inherent in
everybody and everything. Many people, however, are looking for happiness
outside in the external world. In the end, they are disappointed."
Vishwaguru Paramhans Swami Maheshwarananda

26. The System "Yoga in Daily Life" is one of the most famous and acknowledged systems of yoga
throughout the world, created by His Holiness Vishwaguru Paramhans Swami
Maheshwarananda, whose main goal is to help humanity attain physical, mental, social and
Following are six relaxation techniques that can help you evoke the relaxation response
and reduce stress.
1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths
(also known as abdominal or belly breathing). As you breathe, you gently disengage
your mind from distracting thoughts and sensations. Breath focus can be especially
helpful for people with eating disorders to help them focus on their bodies in a more
positive way. However, this technique may not be appropriate for those with health
problems that make breathing difficult, such as respiratory ailments or heart failure.
2. Body scan. This technique blends breath focus with progressive muscle relaxation.
After a few minutes of deep breathing, you focus on one part of the body or group of
muscles at a time and mentally releasing any physical tension you feel there. A body
scan can help boost your awareness of the mind-body connection. If you have had a
recent surgery that affects your body image or other difficulties with body image, this
technique may be less helpful for you.
3. Guided imagery. For this technique, you conjure up soothing scenes, places, or
experiences in your mind to help you relax and focus. You can find free apps and online
recordings of calming scenes—just make sure to choose imagery you find soothing and
that has personal significance. Guided imagery may help you reinforce a positive vision
of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to
conjure up mental images.
4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your
breathing, and bringing your mind's attention to the present moment without drifting into
concerns about the past or the future. This form of meditation has enjoyed increasing
popularity in recent years. Research suggests it may be helpful for people with anxiety,
depression, and pain.
5. Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with
a series of postures or flowing movements. The physical aspects of these practices
offer a mental focus that can help distract you from racing thoughts. They can also
enhance your flexibility and balance. But if you are not normally active, have health
problems, or a painful or disabling condition, these relaxation techniques might be too
challenging. Check with your doctor before starting them.
6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase
from a prayer while practicing breath focus. This method may be especially appealing if
religion or spirituality is meaningful to you.
Rather than choosing just one technique, experts recommend sampling several to see
which one works best for you. Try to practice for at least 20 minutes a day, although

27. even just a few minutes can help. But the longer and the more often you practice these
relaxation techniques, the greater the benefits and the more you can reduce stress.