FOUNDATION COURSE OF SANDIP UNIVERSITY , NASHIK

1. FOUNDATION COURSE 2017-18
Yoga & Meditation
July 25, 2017
Conducted by – Yogesh Mhaske

2. Objectives of this Session / Outcomes
1. Student will be able to tell the basic concept of YOGA.
2. Student will be able to Perform Some of Yoga Postures.
3. Student will be able to Meditate.

3. Importance of Yoga and Meditation……
1. Fast Life Style
2. Fast Food
3. Stress
4. Complexity in Relationship
5. Lack of Self Awareness

4. Importance of Yoga and Meditation
1. Working Women
2. Pollution
3. Competition
4. Laziness
5. Hormonal Imbalance

5. Makarasan

6. • Improves digestion
• Relaxes the muscular system:
• Circulation of blood
• Reduces anxiety healing insomnia
• Reduces blood pressure
• Cure for lower back stiffness
• Reduces symptoms related to PMS: When done with
support for the lower belly and the pelvic
area, Makarasana for women will bring in many benefits
massaging the reproductive organs, thereby reducing the
symptoms related to the menstrual cycle.
1. Pregnant women should avoid this pose:
2. Someone suffering from problems related to
stomach.
3. Avoid if blood pressure is too high
Precautions & Benefits Makarasan

7. Bhujangasana

8. • As it is considered as the most effective asana for
flexibility in the body, thus it reduces the pain in the spine
and eliminates the aches in the back region.
• Bhujangasana also provides us with joy of massage to our
body. It provides relief to our mind which reduces stress
and tension from our body.
• This asana is also recommended for good digestion
system. It is the yoga pose helpful in treating of various
digestive problems such as loose motions, acidity etc.
• Last but not the least, this yoga posture helps in improving
the kidney as it makes them more efficient.
1. Pregnant ladies should avoid this asana as it can be
harmful for them and for their body.
2. The person suffering from sciatica, hernia,
hypothyroidism, peptic ulcers and slip – disc
should not perform this asana.
3. It must be avoided by the people also who have the
abdominal injuries.
Precautions & Benefits Bhujangasana

9. vajarasan

10. • It helps in digestion.
• Sitting in this pose helps in reduction of the hips.
• It helps in getting rid of constipation.
• It helps to fight stomach disorder.
• A few minutes of Vajrasana and you can feel the mind
calming. Thus helps you in relaxing.
• It helps in increasing the blood circulation in the body.
• It helps in curing urinary problem.
• It helps in making the lower body flexible.
• It also helps in combating acidity.
• It helps in toning of body muscles like the hips, thighs and the
calf muscles.
1. A person suffering from joint pain should avoid this
asana.
2. People who have any spinal column ailments,
especially on the lower vertebrae should not attempt
this pose.
Precautions & Benefits Vajrasana

11. Mandukasana

12. • Increases the quantity of insulin so it is beneficial for
curing diabetes.
• Cure the problems related to stomach.
• It is beneficial in cardiovascular diseases.
• Useful for flexibility of thighs and legs.
• Reduces extra fat from thighs and hips.
• It improves the functioning of digestive system and
excretory system.
• It cures the pain of ankles, knees and back.
1. Those People who are suffering from abdominal
injuries and any kind of back pain do not perform
the Manduk asana.
2. In case of knee injury avoid this.
Precautions & Benefits Mandukasana

13. Vrikshasana

14. • It stretches the entire body from toes to fingers, thus invigorates you.
• It gives tranquillity to your mind thus good for those who are facing the problem
of depression and anxiety.
• It increases your stamina, concentration and immunity.
• It is good for your hips as it helps to open it.
• It enhances the flexibility of legs, back and chest muscles.
• It makes your ankle stronger.
• It strengthens thighs and calves.
• It gives suitable stretching to the groins.
• It makes you more focused and concentrated.
• By practicing this asana, the ligaments and tendons of the feet gets strengthen.
• It calms and relaxes the central nervous system.
• It helps to cure rheumatic pain and also treats numbness.
It should not be practiced in case of
1. High blood pressure
2. Low blood pressure
3. Migraine
4. Insomnia
5. Acute knee problems
6. Hip injury
Precautions & Benefits Vrikshasana

15. Natarajasana

16. • Strengthens legs hips, ankles and chest.
• Helps to reduce weight.
• Stretches the thighs, groin, and abdominal
organs.
• Improves posture and your balance.
• Improves digestive system.
• Good for Improving concentration.
• Releases stress and calms the mind.
1. Those suffering from low blood pressure should
not practice Natarajana.
Precautions & Benefits Natarajasana

17. Surynamaskar

18. • Effective in weight loss.
• Increase the size of the chest and gives perfect shape.
• Improved digestion and appetite.
• Cures constipation.
• Increases body flexibility.
• Cure your digestive, circulatory, respiratory and nervous systems.
• Helps to Reduce stress and stay calm.
• It strengthens the arms, back, shoulders and legs, hips, quads and calves.
• Improve posture.
• It gives physical and mental strength.
• In one word it is one of the excellent asana for entire body.
1. Pregnant women should not practice
Suryanamaskar.
2. Those suffering from high blood pressure and
hernia should not practice Suryanamaskar.
Precautions & Benefits Surynamaskar

19. Google information and pictures !!!!!!!!!!!!!