The document provides information about various aspects of yoga. It defines yoga and discusses its importance. It explains Patanjali's eight limbs of yoga including yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. It then describes various asanas like padmasana, vajrasana, vrksasana and their benefits. It also discusses pranayamas like anuloma viloma and their effects. Finally, it summarizes that integrating yoga increases sattva guna and aspects of health while decreasing rajas, tamas, and psychological symptoms.

2. Yoga Records
1.The concept importance and Definition of yoga.
2. Explain Maharshi pathanjali ashstanga yoga.
3. Write benefit of below mention asanas (with
picture)
A). Suryanamaskar 12 counts
B) Standing Asanas:
1.Thadasana, 2.Ardhakatichakrasana,
3.ArdhaChakrasana, 4Vrikshasana,

3. YOGA RECORD
C) Sitting Asanas
1.Padmasana, 2.Paschimothanasana,
3.Shashankasana,
D)Laying Asanas
1.Bhujangasana, 2.Dhanurasana,
E) Pranayama:
1.Suryanuloma Pranayama, 2.Chandranuloma
Pranayama, 3.Anulomaviloma Pranayama,
F) Mudra:
1.Chinmudra, 2.Chinmaya mudra,

10. Yoga
• Yoga is a term that has its root Yuj in Sanskrit which means
to join‘.
• Yuj- Union, MergingorGet-together.
• MergingofIndividual Soul withSupreme.
• Harmonybetween Body –Mind- Spirit
• Yoga helps toattain a stateofsuper consciousness
YOGA IS A SYSTEMATIC CONSCIOUS PROCESS FOR
DEVELOPING ‘HEALTH’

11. Definitions of yoga
Yogaisto gain the capacityto focus andconcentrate
and then to defocusor silencethe mind.
• Controllingthe whirlpoolofMind stuffis called
Yoga. – MaharshiPathanjali
• Methodological trickto calm down theMind is called
Yoga– Yoga Vasista.

12. • Mastery over the Mindiscalled Yoga. – Swamy
Vivekananda.
• SkillfullactioniscalledYoga
– Mahabharath
• Equanimityof Mind is called Yoga
– Mahabharath.
• Yoga deals with the physical, mental, moral
and spiritual wellbeing of an individual –BKS
Iyengar.
.

13. .
• The aim of yoga is to keep the mind and
body healthy - Nagarathna, Nagendr
• Yoga is not mere Yogasana, Pranayama or
acrobatics, but it is a way of life - Swami
Ramatirtha.
.

14. Importance of Yoga
1. To improve Concentration level
2. To improve Memory Power
3. To improve Attention
4. To improve Concentration level
5. To improve Learning efficiency
6. To increase Social skills and Well-being
7. To improve nervous system
8. To decrease Pulse rate and Respiratory rate
9. To decrease Blood pressure
10. To increase Cardiovascular and Respiratory
efficiency

15. 11. To normalize Endocrine function
12. To improve Excretory functions
13. To increase joint range of motion
14. To increase Breath holding time
15. To increase strength, Endurance, Flexibility and
Energy level
16. To improve Eye-hand coordination and
Reaction time
17. To improve Posture and Balance
18. To normalize body Weight
19. To increase Immunity Power and Sleep
20. improve improve Integrated functioning of body
parts
21. decrease Anxiety and depression

16. THE STREAMS OF YOGA
• KARMA YOGA : Work
• BHAKTHI YOGA : Worship
• JNANA YOGA : Philosophy
• Hatha Yoga : Activation of Latent energy
• RAJA YOGA : Psychic control.

17. The Objective of Learning Yoga
1. To improve Concentration
2. To improve Memory Power
3. To improve Attention
4. To improve Learning efficiency
5. To increase Self-actualization
6. To increase Social skills
7. Stable autonomic nervous
system equilibrium.

18. The Objective of Learning Yoga
8. decrease Pulse rate
9. decrease Respiratory rate
10. decrease Blood pressure
11.To increase Cardiovascular efficiency
12. To increase Respiratory efficiency
13. Endocrine function normalizes
14. To improve Excretory functions

19. The Objective of Learning Yoga
15. To increase flexibility and joint range
of motion
16. Breath holding time increases
17. Joint range of motion increases
18. Grip strength increases
19. Eye-hand coordination improves
20. Reaction time improves
Posture improves
21. Strength and resiliency increase

20. The Objective of Learning Yoga
22. Endurance increases
23. To increase Energy level
24. Weight normalize
25. To improve Sleep
26. To increase Immunity
27. To decrease Pain
28. To improve Steadiness
29. To improve Balance
30. To improve Integrated functioning of
body parts

21. RAJA YOGA
MAHARSHI PATHANJALI’S
ASHTANGA YOGA SUTHRA

22. RAJA YOGA
Samadhi
Dhyana
Dharana
Pratyahara
Pranayama
Asana
Niyama
Yama
 Freedom
 Bliss
 Knowledge
 Power
Starting of Yoga conscious growth

Total
Silence
Transcend

23. 1.Yama (social discipline)
• Yam means restraint or abstention. It has five
moral practices.
1. Non – violence (ahimsa) : means not to hurt any
creature mentally or physically through mind,
speech or action
2. Truthfulness (satya): is the presentation of a
matter as perceived with the help of the sense
organs.
3. Non –stealing (Asteya) : means not to covet
and acquire physically, mentally or by speech
others possessions.

24. 4. Celibacy- moderation in sex (brahmacharya):
brahmacharya does not mean life long celibacy but
moderation in sex between married couples.
5. Aparigraha :means abandoning wealth and
means of sensual pleasures.
2.Niyama (Individual discipline) :
Physical and mental rules of conduct towards
oneself
a) Cleanliness means internal and external
purification of the body and the mind.

25. b) Contentment (santosh) : is a state of mind by
which one lives happily and in a congenial or
uncongenial atmosphere.
c) Austerity or penance (tapas): is the conquest of all desires
or sensual pleasures by practicising purity thought, speech
and action.
d) Self- study (svadhyaya) : means exchange of thoughts in –
order to secure purity in thought and accomplish
knowledge.
e) Surrender to god (isghvara pramidhana):
It is pure devotion to god and surrender of all action to him.

26. 3. Asana ( postures) : Asana means holding the body in a
particular posture to bring stability to the body and poise to
the mind. The practice of asana brings firmness to the body
and vitality to the body and the mind.
4. Pranayama (breath control): practice of
pranayama is to stimulate, regulate and
harmonize vital energy of the body,
e.g. bath is required for purifying the body,
pranayama is required for purifying the mind
and internal organs.

27. 5. Pratyahara (discipline of the senses ) : the
extroversion of the sense organs due to their
hankering after worldly objects has to be
restrained and directed inwards towards the
source of all existence. This process is putting
the sense under restraint.
6. Dharana ( concentration) : it means focusing
the pure mind on ones personal deity or on
the individual self. The practice of dharana
helps the mind to concentrate on a particular
object.

28. 7. Dhyana (meditation) : when one sustains and
maintains the focus of attention through Dhyana
unbound by time and space then it becomes Dhyana.
8.Samadhi (self – realization ): in this ones
identity becomes both externally and internally
immersed in meditation. Supreme happiness,
free from pleasure, pain or misery is
experienced. Samadhi is the climax of dhyana.

29. Integrated Approach Of YOGA
• Mind CalmingTechnique
• Prayer
• BreathingTechniques
• Therapeutical Movements
• Suryanamaskar
• Asana
• Pranayama
• Meditation
• RelaxationTechnique

30. Süryanamaskära

31. Sukasana

32. Padmasana

33. Ardha Padmasana

34. Vajrasana

35. Parvatasana

36. Janushirasana

37. Paschimothasana

38. Ustrasana

39. Shashankasana

40. Vakrasana

41. Ardhamathsyendrasana

43. Thadasana

44. Padangustasana

45. Ardhakaticharasana

46. Ardhachakrasana

47. Thrikonasana

48. Parshwakonasana

49. VRKSHASANA

50. Padmasana
Precautions
1. Do not practice after being out in the hot sun
for several hours
2. Do not practice on the uneven place,
3. No undue strain should be felt.
4. Faulty practice causes discomfort and
uneasiness, is beater to get the guidance from
yoga experts.
5. It should be done slowly and smoothly.

51. Padmasana
Effects / Advantages
1. Padmasana is one of the most relaxing poses.
2 The crossed legs and the erect back keeps the mind
attentive and alert.
3. It is good for curing stiffness in the knees and ankles,
4 This asanas is useful for Japas, Pranayama, (recreation
or concentration) Dhyana (Meditation) and Samadhi
(Self-realization).
5. It stimulates the endocrine glands.
6. This asana is useful to cure disease like asthma,
insomnia and hysteria
7. This also relieves the body of is excessive fat and it
increases the vitality.
8. it gives richer blood supply to the pelvic region
9. It also stimulates the digestive process

52. VAJRASANA

53. VAJRASANA
Precautions
1. Sit erect and do not sit on the heels,
2. It should be done slowly and smoothly.
3. Do the asana on a mat.
4. Do not- do the asanas on the uneven place.
5. In the beginning, place the palms on the floor
while sitting on soles, to support the body
weight. This will prevent injury to knees and
ankle joints, particularly for those who have stiff
joints..
NOTE: The knees and the ankles will pain in the
beginning but this pain will disappear by itself
later on by practicing.

54. VAJRASANA
Effects / Advantages
1. This asana helps digestion and eliminates gas-trouble.
2. The constant and systematic practice of this asana alleviates
the pain of the knees, the legs, the feet and the thighs.
3. The regular practice of this asana increase the secretion
from the glands.
4. It also increases the white corpuscles produced in the
spleen.
5. One who practices this asana regularly does not suffer from
fever, constipation, indigestion, and other minor or major
ailments.
6. - It tones the pelvic region.
7. It helps in meditation.
NOTE: This is only asana, which, if practiced immediately after
meals, stimulates digestion.

55. VRKSHASANA: tree pose
BENEFITS
• Firmness
• Increases concentration
LIMITATIONS
• Osteo and arthritis
• Hernia

56. USTRASANA: Camel pose
BENEFITS
• Circulation to head
• Flexes the spine
• Voice culture
LIMITATIONS
• Hypertensive
• Cardiac operations

57. GOMUKHASANA: Cow’s face pose
BENEFITS
• Tones the muscles and nerves
• Increases the lung capacity
• Energy flowing in spinal region
• Long time meditation
LIMITATIONS:
• Knee problems and abdominal injury

58. VEERASANA: HERO’S POSE
BENEFITS
• Concentration and deepthinking
• Tones the respiratory system
• Control of the sexual energy
• Strengthens the spinal cord
and pelvic muscles.
LIMITATIONS
• Knee injury, hernia

59. MATSYENDRASANA: spinal twist
BENEFITS
• Flexes spine
• Stimulates pancreas
LIMITATIONS:
• Abdominal surgery

60. BHUJANGASANA:Snake posture
BENEFITS
• Flexes the dorsal spine.
• Useful in Bronchial problems
LIMITATIONS
• Cardiac patients
• Cervical spondylosis

61. DHANURASANA: Bow posture
BENEFITS
• GI disorders
• Flexes the back
LIMITATIONS
• Abdominal surgery
• Gen. debility

62. MATSYASANA:Fish posture
BENEFITS
• Good for diabetic and asthma
• Respiratory problems
LIMITATIONS
• Abd and thoracic surgery
• Cervical spondylosis

63. PRANAYAMA
• CHANDRANULOMA PRANAYAMA
• SURYANULOMA PRANAYAMA
• ANULOMA-VILOMA PRANAYAMA
• NADISHODHANA PRANAYAMA
• SHEETHALI PRANAYAMA
• SHEETHKARI PRANAYAMA
• SADANTHI PRANAYAMA
• BRAHAMARI PRANAYAMA

65. Mrutasana/shavasana: Dead body pose
BENEFITS
• Body and mind awareness
• Revitalizes the entire system
• Good in anxiety
• Enhances perfect health
LIMITATIONS
• NONE

66. Mean ± SDfor Sattva,Rajas and Tamas
50
55
60
65
70
75
80
85
90
95
100
Sattva Rajas Tamas
Mean
Pre
Post

67. Influence of IYM on GI in Improvement of Gunas

68. 0
0.5
1
1.5
2
2.5
3
3.5
4
4.5
Physical Emotional Behavioral Self Esteem
Components of GHQ Pre
Post
Severe Depression
Social Dysfunction
Anxiety and Insomnia
Somatic Symptoms
Mean ± SD for GHQ Components

69. SUMMARYand CONCLUSIONS
IYM - Sattva Guëa
Memory
Concentration
- Rajas Guëa
- TamoGuëa
- five fold Personality
- Health
- Anxietyand Insomnia