1. NCMC: Yoga
Mr. Prathap N
Physical Education Director
RNSIT
BENGALURU
DEPARTMENT OF PHYSICAL EDUCATION AND SPORTS Dr. R N SHETTY
FOUNDER
2. Yoga and its Origin
• Yoga is a holistic practice that originated in ancient India and encompasses physical, mental, and spiritual
aspects. It is a systematic approach to achieving harmony and balance within oneself and with the surrounding
world.
• The word "yoga" is derived from the Sanskrit word "yuj," which means to unite or join, reflecting the integration
of body, mind, and spirit.
• It developed over thousands of years through the contributions of various sages, teachers, and philosophical
traditions.
• The origin of yoga in India reflects its deep connection to the spiritual and philosophical traditions of ancient
times. It evolved as a means for individuals to attain self-realization, inner harmony, and spiritual growth.
3. Benefits
Physical
● Improved Body Flexibility and Balance
● Improved Cardiovascular Endurance (Stronger Heart)
● Improved Digestion
● Improved Abdominal Strength
● Enhanced Overall Muscular Strength
● Relaxation of Muscular Strains
● Weight Control
● Increased Energy Levels
● Enhanced Immune System
Mental
● Relief of Stress Resulting from the Control of Emotions
● Prevention and Relief from Stress-Related Disorders
● Intellectual Enhancement, Leading to Improved
Decision-Making Skills
Spiritual
● Life with Meaning, Purpose, and Direction
● Inner Peace and Tranquility
● Contentment
4. History of Yoga
I. Pre-Vedic and Vedic Period:
The earliest recorded mention of the word ‘yoga’ is in the ancient Indian text, the Rig Veda – this body of knowledge
dates back to around 1500 BC. In the Atharva Veda there is a mention of the importance of the control of breath.
II. Pre-classical period:
The Upanishads explain the meaning hidden in the Vedas, elaborating on the workings of the mind and spirit through
personal teachings. They explain meditation and mantra recitation towards the ultimate goal of attaining enlightenment.
III. Classical period (500 BC to 800 AD):
Lord Mahavira and Lord Buddha’s teachings formed the early basis for Yoga. Maharshi Patanjali, considered the Father
of Yoga, was the first one to systematize the practices of yoga in, what is believed to be, the second century BC.
IV. Post-classical period:
In this era, many sages and philosophers such as Adi Shankaracharya contributed to the development and continuation
of Raja Yoga and Jnana yoga, adopting and building upon the teachings and techniques of yoga.
V. Modern Period (1700 AD to 1900 AD):
Swami Vivekananda was largely responsible for the spread of yoga to western societies. Here, there was more focus on
physical well-being.
5. Schools of Yoga
There are 10 types of schools for yoga:
1. Jnana Yoga
2. Bhakti Yoga
3. Karma Yoga
4. Patanjali Yoga
5. Hatha Yoga
6. Jain Yoga
7. Bauddha Yoga
8. Laya Yoga
9. Kundalini Yoga
10. Mantra Yoga
7. Importance of Prayer
• Prayer fosters a sense of spiritual communion with the object of worship and, in the practice of yoga, is an
avenue for reverent awareness and divine contemplation.
• It is a state of reverent meditation that supplants the individual ego and fosters a “oneness” with the divine
consciousness.
• The idea that God – or the Divine known by any other name – exists is prevalent in nearly all cultures and is
acknowledged by the act of prayer.
• In this way, prayer, whether it be through meditation or contemplative breath, is fundamental to the ultimate goal
of yoga.
8. Yogic practices for common man
• One can start practicing Yoga at any given moment of time and you may start with meditation or directly with
pranayama without even doing the asanas (postures).
• You can’t be watching television or reading the newspaper because if your awareness isn’t there, the asanas won’t have
much effect on you.
• But if each stretch is synchronised with the breath and awareness, your practice will become a yogic practice.
1. Asanas (Physical Postures)
2. Pranayama (Breath Control) - Deep Breathing (Diaphragmatic Breathing)
3. Meditation and Mindfulness
4. Yoga Nidra (Yogic Sleep) - A guided relaxation technique that induces a state of conscious relaxation, promoting
better sleep and reducing stress.
5. Diet and Nutrition - Sattvic Diet, Avoid processed and overly spicy foods.
6. Proper Rest and Sleep - Prioritize adequate and quality sleep for overall health and well-being.
9. Rules of Yoga
• Warm up
• Start Gradually
• Focus on Alignment
• Breath Awareness
• Listen to Your Body
• Regular Practice
• Hydration
• Be Calm and Patient
• Rest and Recovery
• Be Mindful
• Respect Body Limits
• Cool down
10. Yoga its misconceptions
• Yoga is Only About Physical Postures (Asanas)
• Yoga is Only for the Flexible and Fit
• Yoga is a Religion
• You Have to Be Spiritual to Practice Yoga
• Yoga is Only for Women
• Yoga is Easy and Relaxing All the Time
• Yoga is Only for Young People
• Yoga Requires a Certain Body Type
• Yoga is Just a Trend
11. Suryanamaskar
• Suryanamaskar is considered a part of modern-day yogic practices though it was neither considered
an asana nor a part of traditional Yoga.
• Practising Surya Namaskar before beginning routine activities vitalizes the practitioner and gives a
completely energised day.
• Their contributions resulted in this excellent series of Asanas being introduced to the practitioners.
• There are a total of 12 postures/steps in Surya Namaskar practice in one round.
• This is in the form of salutation to the “Sun” along with chanting the twelve names of the sun god.
• In addition, the usefulness of surya namaskar as one complete sadhana for the whole body is
emphasised.
• These mantras add a profound spiritual element to the practice, whilst simultaneously slowing down
the pace to bring more awareness to the mind-body-breath connection.
12. Need of Surya Namaskar
• The Surya Namaskar tones the entire body, helps with weight loss, and strengthens muscles and
joints.
• Practise this flow if you want to improve your complexion as it ensures a better functioning
digestive system. Improve your sleep as it helps combat insomnia and reduces stress levels.
• This is especially beneficial for women as it ensures regular menstrual cycle.
• The sun salutation is also useful in treatment of frozen shoulders. It helps in weight loss, improves
balance in the nervous system, reduces blood sugar levels and stimulates the manipura chakra.
13. Benefits of Yoga
1. Helps with weight loss
2. Strengthens muscles and joints
3. Improved complexion
4. Ensures a better functioning digestive system
5. Helps combat insomnia
6. Ensures regular menstrual cycle
7. Useful in treatment of frozen shoulders
8. Spinal cord and abdominal muscles are stretched
9. Internal organs are massaged
10. Improves flexibility of the hips
11. Stimulates the Manipura Chakra
12. Improves balance in the nervous system
13. Reduces blood sugar levels
14. Reduces stress levels
15. Tones the entire body
16. Improves digestion and reduces constipation
17. Eliminates stomach ailments
18. Promotes balance between both sides of the body
14. Asanas
• Asana is a Sanskrit word meaning “posture,” “seat,” or “place.”
• Each pose has its own Sanskrit and English name. Almost all of the Sanskrit names for the poses
end with “asana.”
• Many of the asana names have come from the shapes and movements of animals and elements of
the natural world. Some names differ by different schools of yoga, and some of the names have
changed over time.
• There can be many variations on the individual poses, and each variation has its own benefits,
purpose and challenges.
• An asana can be performed as a still and static position that can be held for several breaths, or it
can be a posture that is part of a dynamic flowing movement that lasts for less than one inhale or
exhale.
• The period of time it is held is dependent on the school of yoga followed and the intensity and
difficulty of the physical posture.
• While there is no wrong way to do any asana, there are a general principles of alignment,
breathing techniques, and mindfulness that should be followed to prevent injury and maximize the
benefits of yoga
15. Need, importance of asana
1. Helps with weight loss
2. Strengthens muscles and joints
3. Improved complexion
4. Ensures a better functioning digestive system
5. Helps combat insomnia
6. Ensures regular menstrual cycle
7. Useful in treatment of frozen shoulders
8. Spinal cord and abdominal muscles are stretched
9. Internal organs are massaged
10. Improves flexibility of the hips
11. Stimulates the Manipura Chakra
12. Improves balance in the nervous system
13. Reduces blood sugar levels
14. Reduces stress levels
15. Tones the entire body
16. Improves digestion and reduces constipation
17. Eliminates stomach ailments
18. Promotes balance between both sides of the body
16. Different types of Asana with techniques:
Sitting Asanas:
1. Padmasana
Also known as Lotus Pose, Padmasana is a seated yoga posture that promotes deep
concentration and meditation. It involves crossing the legs with each foot resting on the
opposite thigh.
Technique:
*Sit on the floor. Stretch your legs out straight in front of you.
*Bend your right leg at the knee.
*Place your right foot on your left thigh with the help of your hands.
*Now, fold the left leg too at the knee.
*Once again, hold your left foot with your hands and bring it to rest on your
right thigh.
*At this point, both your feet should be close to the navel. Ensure that the soles
of your feet are turned upward.
*Stretch your arms out. Let your palms rest against your knees.
*Sit erect while maintaining the posture.
17. 2. Vajrasana
Vajrasana, or Thunderbolt Pose, is a kneeling posture that aids digestion and improves focus. It involves
sitting on the heels with the spine straight and hands resting on the thighs.
Technique:
• Kneel down.
• Bring your knees to close together. Ensure that your feet stay a little apart.
• Sit back between your calves.
• Pull your feet as close to your buttocks as you can.
• Ensure that your back is straight.
• Stretch your arms out forward and bring your palms to cover your knees.
• At the outset, maintain the posture for 2 minutes.
• Gradually increase the duration as you continue to practise the posture.
18. Standing Asanas:
1. Trikonasana
Trikonasana, or Triangle Pose, is a standing pose that stretches
and strengthens the legs and torso. It involves extending the
arms and legs, forming a triangle shape with the body.
•
Technique:
• Stand straight with your legs apart. The distance between
your legs should be a little more than the span of your
shoulders.
• Inhale. Raise your right hand straight above your head. The
right arm should be parallel to the right ear.
• Exhale. Bend your torso at the waist, to your left side.
• Simultaneously, slide your left arm down along your left leg
till your fingers are at your ankle.
• At this point, your right arm must be horizontal as your head
is tilted left.
• Hold the pose with your knees and elbows straight. Hold the
position for 30 seconds.
• Inhale. Straighten yourself and stand erect. Repeat the
posture on the other side.
19. 2. Vrikshasana
Vrikshasana, or Tree Pose, is a standing balance pose that enhances stability
and concentration. It involves standing on one leg while placing the sole of the
other foot on the inner thigh or calf.
Technique:
• Start in Mountain Pose or Tadasana
• Lift your right leg and balance on your left leg.
• Bend the right knee and place the right foot on the inner left thigh keeping
the right foot’s toes facing down.
• At chest level, join your palms in prayer position. Raise your arms above your
head, stretching your hands upward if you are an advanced practitioner.
• Hold the pose while taking a deep breath periodically.
• Separate your palms after lowering your arms to chest level.
• Return to a standing position by straightening your right leg.
• Repeat on the other side.
20. Prone Line Asanas:
1. Shalabhasana
Shalabhasana, or Locust Pose, is a prone backbend that targets the spine and strengthens the back muscles. It
involves lifting the legs and upper body off the ground.
Technique:
• Lie on your stomach and place your chin on the
floor.
• Place the arms under the belly.
•
• The hands are under the thigh, palm facing
downward.
• Breathe in and press the palms against the mat.
•
• Keep the legs straight and raise the legs as high
as comfortable.
• Hold this pose and keep breathing.
•
• Breathe out, return to the starting position, and
relax.
21. 2. Bhujangasana
• Slowly bring your legs close together. Place your forehead on the floor.
• Move your arms so that they are folded at the elbow and your palms are close to your shoulders.
• Raise your elbows off the floor slightly. Inhale. Raise your forehead with your chin pushed out.
• Raise your torso from the ground.
• Ensure that your abdomen remains pressed to the floor.
• Reflect on the movement of a snake raising its hood and gradually feel the stretch of your spine. Maintain
posture.
• Unwind slowly till your body is back flat against the floor. Keep your head lifted till your torso completely
unrolls.
Bhujangasana, or Cobra Pose, is a backbend that strengthens the
spine and opens the chest. It involves lifting the upper body while
keeping the lower body grounded.
Technique:
• Lie down flat on your abdomen, in the relaxation posture. Cross
your hands in front of you so you can place your head on them.
•
22. Supine Line Asanas:
1. Ardhahalasana
Ardhahalasana, or Half Plough Pose, is a
seated forward bend that stretches the spine
and hamstrings. It involves extending one leg
and reaching toward the toes while seated.
• Technique:
• Lie on your stomach and place your chin on
the floor.
• Place the arms under the belly.
• The hands are under the thigh, palm facing
downward.
• Breathe in and press the palms against the
mat.
• Keep the legs straight and raise the legs as
high as comfortable.
• Hold this pose and keep breathing.
• Breathe out, return to the starting
position, and relax.
23. 2. Utthita Dwi Padasana
Raised Leg Pose, is a balance posture that improves
concentration and core strength. It involves lifting
one or both legs while standing on the other.
Technique:
• Lie on your back with your arms by your side with
palms facing downwards.
• Keep your legs straight and together.
• Slowly raise your legs while keeping your legs
together,without curling toes, until they are at 45
degree angle.
• Keep your lower back pressed to ground,
• Bring your legs back to floor while keeping them
straight together.
24. • Yoga practices are to be done after cleaning teeth, tongue, and mouth.
• Taking a bath before the practice of asanas refreshes the body and mind, and makes the
practices easier.
• Asanas should be done either in the morning or in the evening.
• Asanas should be done in a clean place, free from insects and noise.
• Always practice asanas on a level surface, and use a blanket for supine postures.
• Do not wear spectacles, jewellery, watches or hairgrips when you do asanas.
• Do not practise asanas after being outing the hot sun for several hours.
• After some experience, close eyes in particular in particular asana only, in order to adjust
the body, feel the correct pose and enhance concentration.
• All forward bending poses are beneficial for persons suffering from high blood pressure.
• All back arching, and lateral twists are especially advisable for people suffering from
• Eye problems. Take care not to put strain on the eye muscles. Practice the eye movement
exercises in the joints and glands-series in a gentle way.
• High blood pressure and heart conditions. Avoid inverted postures.
Precautionary measures of asanas
25. Thank you
Mr. Prathap N
Physical Education Director
RNSIT
BENGALURU
DEPARTMENT OF PHYSICAL EDUCATION AND SPORTS Dr. R N SHETTY
FOUNDER
