YOGA: Benefits, Limbs and Streams

YOGA
PRESENTED BY
Swapnil S. Tirmanwar
Pharmacognosy
(M. Pharm 1st year)
PRIYADARSHINI J. L. COLLEGE OF
PHARMACY,
Electronic zone, MIDC, Hingna road
NAGPUR-44001
2022-2023
Pharmacognosy,PJLCP,Nagpur-2023 1

CONTENTS
• Introduction
• Yoga as a therapy
• Benefits of yoga
• Limbs of yoga
• Streams of yoga
Pranayama
Dhyana
Asanas
• Reference

• Yoga is a comprehensive program including physical postures, breathing
exercises and meditation. Yoga helps cultivate a sense of well-being and
relaxation, perhaps by temporarily taking your mind off of your worries and
the sources of your stress.
• Its origins are traced back thousands of years to the Upanishads , a
collection of yogic texts dating from roughly 800 BC to 400 AD. While the
word “yoga” was first mentioned in the Rigveda , but the first time it was
used with its modern meaning is in the Katha Upanishid . This ancient
spiritual text was written sometime between the 5th and 3rd century BCE.
• Yoga is a practice that allows us to transform and purify our bodies, minds,
and souls.
INTRODUCTION

International Yoga Day
• The day of 21st June was suggested by the Indian Prime Minister
Narendra Modi in his address to the UN because it is the longest day
of the year.
• The day also has special relevance in several different parts of the
globe.
• The draft received support from 177 members and they adopted the
text without a vote.
• Many international leaders supported this initiative.

YOGAAS THERAPY
• Healing aspect of Yoga is taken into consideration because it is one of
the best tools to uproot the problems which originate in mind and
manifest in the body. It also takes one towards developing the positive
frame of mind and achieves the holistic (total) health.
• The Yogic Therapy includes other finer aspects like Asanas,
Pranayama, Meditation, Kriya's, counselling and positive talking
which is of very high therapeutic value, in stress induce disorders.
"Stability" the main stay of life can be achieved by practicing asanas.
It shapes the body and mind to attain holistic health

GOALS OF YOGA
• Self-reflect
• Control the breath
• Achieve deep relaxation and grow through meditation
all of this combined will result in better mental, emotional and physical
health as we challenge the mind and body through a sequence of yoga

BENEFITS OF YOGA
1. Helps improve hypertension:
2. Helps improve digestive system function:
3. Helps improve digestive system function:
4. Can aid with healthy eating habits and weight loss:
5. Strengthens the respiratory system:
6. Helps relieve symptoms of chronic stress and mood imbalances:
7. Can improve PTSD (post-traumatic stress disorder) symptoms:
8. Can improve PTSD (post-traumatic stress disorder) symptoms:
9. Can help improve sleep quality and reduce insomnia

Limbs of yoga
• Patanjali laid out the fundamentals of yoga philosophy and practice in
his classic text, the Yoga Sutras.
“Yoga is the cessation of the whirling fluctuations of the mind.”
• He describes eight limbs or steps to reach the goal of the practice.
Each limb is a spiritual, mental, or physical practice that builds upon
one another. The limbs of the eightfold path are:

The limbs of the eightfold path
are:
1.Yama – The moral codes of conduct
2.Niyama – The physical observances and internal practices
3.Asana – The proper posture
4.Pranayama – The proper breathing exercises
5.Pratyahara – The withdrawal of senses from external distractions
6.Dharana – The mental concentration and focusing the mind
7.Dhyana – The meditation and focus on a single point
8.Samadhi – The cessation of all mental activity to attain a state of
oneness

STREAMS OF YOGA
Breathing
(Pranayama)
Meditation
(Dhyana)
Exercise
(Asana)

1. Karma Yoga
2. Bhakti Yoga
3. Raja Yoga
4. Janana Yoga
5. Kundalini Yoga
• Laya yoga
• Tantra yoga
• Purna yoga
STREAMS OF YOGA

PRANAYAMA
• In Sanskrit, “prana” means life energy and “Yama” means
control. The practice of pranayama involves breathing exercises
and patterns.
• You purposely inhale, exhale, and hold your breath in a specific
sequence.
• In yoga, pranayama is used with other practices like physical
postures (asanas) and meditation (dhyana).

How to do pranayama?
• Breathe through the nose unless otherwise instructed or you
have a breathing obstruction. Your abdomen should expand as
you inhale, and relax back in as you exhale. Your chest too will
expand and relax, but only slightly unless you're breathing
deeply. Keep your nose, mouth, and face relaxed.
• The ideal ratio for inhaling-exhaling is 1: 2. Many times or
Pranayama also the same ratio is stated. If the period for
inhaling goes up to four seconds, then exhaling should be
lengthened up to eight seconds

• Pranayama is performed in the Dhyana Aastha.
• Pranayama is often performed in conjugation with
Padmasana and Sthula Dhyana Aastha

DIFFERENT PRANAYAMA
1. Anulom-Vilom : is one of the core breathing exercises in
yoga, and it is also known as Alternate Nostril Breathing. It
involves conscious breath regulation by inhaling through one
nostril while keeping the other closed. The breath is retained
for a short while, and then exhaled out through the other
nostril.
2. Bhramari : Bhramari is a Sanskrit word derived from
Bhramar, which means “humming black bee.” This pranayama
is practiced in a a comfortable seated position such as lotus
pose. In a four or six count breathing pattern, the yogi makes
a humming sound similar to the buzz of a bee during the
exhale of the breath.

3.Seetkari :
Seetkari is a tranquilizing technique. The root word Sheet
or Sheetal means something cold as the cool air, calmness,
peacefulness and passionless. Seetkari is that which causes
cold.
4.Dirgha pranayama :
It begins with relaxation of the abdomen, which expands in
all directions on an inhale. After the pelvis and abdomen fill, the
chest expands passively as the breath fills it, then the collar
bones lift and expand as the breath fills that area.

5.Kapalbhati :
• It is a aggressive or forceful type of pranayama, where
rapid exhalation and inhalation in 7:3 ratio.
• It's best known to strengthen the functions of the liver and
kidneys. The benefits of Kapalbhati pranayama also
include energizing your nerves, gaining control over your
mental strength, causing hair growth, and detoxifying your
skin. Moreover, the Prabhati breathing benefits also
include soothing sinus and asthma.

DHYANA
• Dhyana is a term used for the seventh anga (limb or level) in the eight-
step Yoga practice of Sage Patanjali. This state is penultimate to
Samadhi or “absorption.” Unfortunately, the word dhyana is usually
translated as meditation, implying a state of abiding calm
• dhyana is of three types:
• Sthula
• Jyotirmaya
• Jukshma

BENIFITS
1. Meditation is the most important
component of Yoga practice.
2. It helps the practitioner to eliminate
negative emotions like fear, anger,
depression, anxiety and to develop
positive emotions.
3. Keeps the mind calm and quiet.
4. Increases concentration, memory, clarity
of thought and will power.

ASANAS
“STHIRAM SUKHAM ASANAM”
Steady and Comfortable Posture
Each and every asana is beneficial in maintaining good health and
healing diseases and has important curative values. A thorough study on
each of these methods would not only create awareness but also would
help you to know and practice these postures in a proper way.

BENEFITS
Practice of regular Yog asanas can relieve many common and life
threatening illness such as :
• Arthritis
• Chronic fatigue
• Diabetes
• Asthma
• High blood pressure
• Back pain
• Weight reduction
• Obesity
• Common cold
• Constipation
• Epilepsy,
• Skin problems
• Respiration problems

DIFFERENT ASANAS
• Padmasana
• Tadasana
• Chakrasana
• Vakrasana
• Katibandhasana
• Makarasana
• Halasana
• Mayurasana
• Matsyasana
• Mandukasana
• Ardhamandukasana
• Shavasana

Padmasana ( Lotus pose )
Sit erect and stretch your legs out in front of you.
Bend one leg to place the foot on the thigh of the other, the
sole facing upwards. Similarly, bend the other leg too, so
that the heels are opposite each other and placed in such a
way that they press down on the other side of the groin.
Keep your neck, head and spine straight. Place your palms
one upon the other, both turned upward and cupped, and rest
them on the upturned heels a little below the navel.
Padmasana is a good pose for doing pranayama and
meditation. It helps in the treatment of many h

Tadasan
a
• Tada =mountain; Asana = Pose/Posture
• Tadasana yoga or the Mountain Pose is
suitable for all levels of yoga practitioners
and is considered to be the foundation of
all standing yoga postures. This pose
requires the engagement of the entire
body while relaxing the mind.

Vajrasana ( Pelvic pose )
Sit erect and stretch out your legs. Fold your legs back,
placing the feet on the sides of the buttocks with the soles
facing back and upwards. Rest your buttocks on the floor
between your heels. The toes of both feet should touch. Now,
place your hands on your knees and keep the spine, neck and
head straight. Vajrasana can be performed even after meals. It
improves the digestion and is beneficial in cases of dyspepsia,
constipation, colitis, seminal weakness and stiffness of the
legs. It strengthens the hips, thighs, knees, calves, ankles and
toes

Trikonasana ( Triangle pose )
Stand erect, with your legs apart. Stretch your arms
up to shoulder level. Bend your trunk forwards and twist
to the left, looking upwards and keeping your left arm
raised at an angle of 900. Place your right palm on your
left foot without bending the knees. Maintain this pose for
a few seconds. Then straighten up and return to the
normal position. Repeat the procedure on the other side.
Trikonasana is an all-round stretching exercise. It keeps
the spinal column flexible and reduces the fat on the
lateral sides of the body. Besides, it stimulates the adrenal
glands and tones up the abdominal and pelvic organs

Chakrasana ( Lateral bending pose )
Stand straight with your feet and toes together and
arms by your sides, palms facing and touching the thighs.
Raise one arm laterally above the head with the palm
inwards up to shoulder level and palm upwards when the
arm rises above the level of your head. Then, bend your
trunk and head sideways with the raised arm touching the
ear, and sliding the palm of the other hand downwards
towards the knee. Keep your knees and elbows straight
throughout. Maintain the final pose for a few seconds. Then
gradually bring your hand back to the normal position.
Repeat the exercise on the other side. This asana induces
maximum stretching of the lateral muscles of the body,
especially the abdomen. It strengthens the knees, arms and
shoulders and increases lung capacity.

Pavanmuktasana ( Gas-releasing pose )
Lie flat on your back, hands by your side. Fold your legs
back, placing your feet flat on the floor ; make a fingerlock with
your hands and place them a little below the knees. Bring your
thighs up near your chest. Exhale and raise your head and
shoulders and bring your nose between your knees. This is the
final position. Maintain this pose for a few seconds and repeat
three to five times. Reverse the procedure to get back to the
original position. This asana strengthens the abdomineal muscles
and internal abdominal organs like the liver, spleen, pancreas and
stomach. It helps release excessive gas from the abdomen and
relieves flatulence. Persons suffering from constipation should do
this exercise in the morning after drinking lukewarm water to help
proper evacuation of the bowels

Gomukhasana ( Cow-face pose )
Sit erect on the floor, with your legs outstretched. Fold
your leg back. Place your left foot under the right hip.
Similarly, fold back the right leg and cross your right foot over
your left thigh. Place your right heel against the left hip. Both
soles should face backwards, one over the other. Now
interlock your hands behind your back. See to it that if your
right leg is over the left, then your right elbow should face
upward and the left elbow downward. This position is
reversed when the leg position is changed. Hold the pose for
30 seconds and then repeat the procedure reversing the
process. The practice of gomukhasana will strengthen the
muscles of the upper arm, shoulder, chest, back, waist and
thigh. It is beneficial in the treatment of seminal weakness,
piles, urethral disorders and kidney troubles. It also relieves
varicose veins and sciatica

Makarasana ( Crocodile pose )
Lie flat on your abdomen. Spread your legs,
with heels pointing towards each other. Bring your left
hand under the right shoulder and grasp it. Grasp the
left shoulder with your right hand, keeping the elbows
together, one upon the other on the ground. Your face
should be between your crossed hands. Relax and
breathe normally for two or three minutes. Then
gradually go back to the sitting position. This asana
completely relaxes both the body and the mind and
also rests the muscles. It is beneficial in the treatment
of hypertension, heart disease and mental disorders.

Dhanurasana ( Bow pose )
Lie on your stomach with your chin resting on the
ground, arms extended alongside the body with the legs straight.
Bend your legs back towards the hips, bring them forward and
grasp your ankles. Inhale and raise your thighs, chest and head at
the same time. Keep your hands straight. The weight of the body
should rest mainly on the navel region. Therefore, arch your
spine as much as possible. Exhale and return slowly to the
starting position, by reversing the procedure. Dhanurasana
provides good exercise for the arms, shoulders, legs, ankles, back
and neck. It also strengthens the spine. It relieves flatulence and
constipation and improves the functioning of the pancreas and the
intestines. It should not be done by those with a weak heart, high
blood pressure and ulcers of the stomach and bowels

Shalabhasana ( Locust pose )
Lie flat on your stomach, with your legs stretched
out straight, feet together, nose resting on the ground,
looking straight ahead. Move your arms under the body,
keeping them straight, fold your hands into fists and place
them close to the thighs. Now, raise your legs up keeping
them straight together and stretching them as far back as
possible without bending your knees and toes. Hold this
position for a few seconds and repeat four or five times.
This asana helps in the treatment of arthritis, rheumatism
and low backache. The whole body is strengthened by this
asana especially the waist, chest, back and neck. Persons
suffering from high blood pressure or heart disease should
not practice this asana

Bhujangasana ( Cobra pose )
Lie on your stomach with your legs straight and feet
together, toes pointing backwards. Rest your forehead and
nose on the ground. Place your palms below the shoulders
and your arms by the side of the chest. Inhale and slowly
raise your head, neck, chest and upper abdomen from the
navel up. Bend your spine back and arch your back as far as
you can looking upwards. Maintain this position and hold
your breathe for a few seconds. Exhale, and slowly return to
the original position. This asana has great therapeutic value
in the treatment of diseases like cervical spondylitis,
bronchitis, asthma and eosinophilia. It removes weakness of
the abdomen and tones up the reproductive system in
women. It exercises the vertebrae, back muscles and the
spine.

Halasana ( Plough pose )
Lie flat on your back with legs and feet together, arms by
your side with fists closed near your thigh keeping your legs
straight, slowly raise them to angles of 300, 600 and 900, pausing
slightly at each point. Gradually, raise your legs above your head
without bending your knees and then move them behind until they
touch the floor. Stretch your legs as far as possible so that your
chin presses tightly against the chest while your arms remain on
the floor as in the original position. Hold the pose from between
10 seconds to three minutes, breathing normally. To return to the
starting position slowly reverse the procedure. This asana relieves
tension in the back, neck, and legs and is beneficial in the
treatment of lumbago, spinal rigidity and rheumatism, myalgia,
arthritis, sciatics and asthma.

Matsyasana (Fish pose )
Sit in padmasana. Bend backwards and lie flat on
your back without raising your knees. Press your palms
beneath the shoulder. Push the hip backwards thus making
a bridge -like arch with the spine. Then making hooks of
your forefingers, grasp your toes without crossing your
arms. Maintain this pose and breathe rhythmically and
comfortably. Reverse the order and return gradually to the
starting position of Padamasana. Matsyasana is beneficial
in the treatment of acidity, constipation, diabetes, asthma,
bronchitis and other lung disorders.

Sarvagasana (Shoulder stand pose)
In Sanskrit ‘sarva’ means whole and ‘anga’
means limb. Almost all parts of the body are involved
in and benefit from this asana. Lie flat on your back
with your arms by the side, palms turned down. Bring
your legs up slowly to a 90 o angle and then raise the
rest of the body by pushing the legs up and resting
their raise the rest of the body by pushing the legs up
and resting their weight on the arms. Fix your chin in
jugular notch, and use your arms and hands to support
the body at the hip region. The weight of the body
should rest on your head, back and shoulders, your
arms being used merely for balance. The trunk and
legs should be in a straight line. The body, legs , hips
and trunk should be kept as vertical as possible.

Shavasana ( Dead body pose ) :
Lie flat on your back, feet comfortably part, arms and hands extended about six inches
from the body, palms upwards and fingers half-folded. Close your eyes. Begin by consciously
and gradually relaxing every part and each muscle of the body : feet, legs, calves, knees,
thighs, abdomen, hips, back, hands, arms, chest , shoulders, neck, head and face. Relax
yourself completely feeling as if your whole body is lifeless. Now concentrate your mind on
breathing rhythmically as slowly and effortlessly as possible. This creates a state of complete
relaxation. Remain motionless in this position, relinquishing all responsibilities and worries
for 10 to 15 minutes.

REFERENCES
1. Indian System of Medicine , Pee Vee publication , pg . no. 75-104
2. Yoga Sutras of Patanjali
3. Light of Yoga

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