2. Yoga is a mind and body practice with a 5,000-year
history in ancient Indian philosophy.
Various styles of yoga combine physical postures,
and meditation or relaxation.
3. To convey its spiritual message and guide sessions, yoga often uses the imagery of a
tree with roots, a trunk, branches, blossoms, and fruits. Each "branch" of yoga
represents a different focus and set of characteristics.
The six branches are:
Hatha yoga: This is the physical and mental branch designed to prime the body and
Raja yoga: This branch involves meditation and strict adherence to a series of
disciplinary steps known as the "eight limbs" of yoga.
Karma yoga: This is a path of service that aims to create a future free from negativity
Bhakti yoga: This aims to establish the path of devotion, a positive way to channel
emotions and cultivate acceptance and tolerance.
Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and
developing the intellect through study.
Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a
Approaching yoga with a specific goal in mind can help a person decide which branch
4. The word "chakra" literally means spinning wheel.
Yoga maintains that chakras are center points of energy, thoughts, feelings, and the physical
body. According to yogic teachers, chakras determine the way people experience reality
through emotional reactions, desires or aversions, levels of confidence or fear, and even
physical symptoms and effects.
When energy becomes blocked in a chakra, it is said to trigger physical, mental, or emotional
imbalances that manifest in symptoms, such as anxiety, lethargy, or poor digestion.
Asanas are the many physical positions in Hatha yoga. People who practice yoga use asanas
to free energy and stimulate an imbalanced chakra.
There are seven major chakras, each with their own focus:
Sahasrara: The "thousand-petaled" or "crown" chakra represents the state of pure
consciousness. This chakra is located at the crown of the head, and the color white or violet
represents it. Sahasrara involves matters of inner wisdom and physical death.
Ajna: The "command" or "third-eye chakra" is a meeting point between two important
energetic streams in the body. Ajna corresponds to the colors violet, indigo, or deep blue,
though traditional yoga practitioners describe it as white. The ajna chakra relates to the
pituitary gland, which drives growth and development.
5. Vishuddha: The color red or blue represents the "especially pure" or "throat" chakra.
Practitioners consider this chakra to be the home of speech, hearing, and metabolism.
Anahata: The "unstruck" or "heart" chakra relates to the colors green and pink. Key issues
involving anahata include complex emotions, compassion, tenderness, unconditional love,
equilibrium, rejection, and wellbeing.
Manipura: Yellow represents the "jewel city" or "navel" chakra. Practitioners connect this
chakra with the digestive system, as well as personal power, fear, anxiety, developing opinions,
and tendencies towards an introverted personality.
Svadhishthana: Practitioners claim that the "one's own base" or "pelvic" chakra is the home of
the reproductive organs, the genitourinary system, and the adrenal gland.
Muladhara: The "root support" or "root chakra" is at the base of the spine in the coccygeal
region. It is said to contain our natural urges relating to food, sleep, sex, and survival, as well as
the source of avoidance and fear.
6. Maintaining a regular yoga practice can provide physical
and mental health benefits.
“The purpose of yoga is to build strength, awareness and harmony in both the mind and
The Benefits of Yoga
“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower
back pain, arthritis, headaches and carpal tunnel syndrome,” explains Dr. Nevins. “Yoga
can also lower blood pressure and reduce insomnia.”
Other physical benefits of yoga include:
7. • Increased flexibility
When was the last time you wished you could easily touch your toes which bending
forward? Well, practicing yoga could help you in that. Yoga can not only help you in
increasing your flexibility but also let you perform complex asanas.
• Improves posture
Working for long hours on a desk could not only hurt your spine but also make you feel
tired at the end of the day. Practicing certain yoga asanas could help you in improving
your posture and also prevent pain in your neck and lower back.
•Builds muscle strength
Yoga could help in strengthening weak muscles of the body. It helps in toning which
prevents frequent straining of the muscles.
Yoga helps in retaining the vitality in your body along with keeping it fit. It motivates
you towards healthy eating and improves the metabolic system of the body.
8. • Keep diseases at bay
Yoga exercises have a beneficial effect on the immune system. It not only helps in
destroying various viruses we catch during season change, but also boosts our immunity
to fight off diseases.
• Increases self-esteem
Practicing yoga would help you explore a different side of yourself. It would make
you feel good about yourself and helps you take a positive approach in life.
•Improves lung function
A lot of breathing exercises are said to improve lung function. Doing such exercises
in a long run could cure respiratory problems. It also increases the capacity of your
•Helps you sleep better
Yoga helps in reducing stress and creates a routine which in turn makes a regular
9. Mental benefits
Aside from the physical benefits, one of the best benefits of yoga is how
it helps a person manage stress, which is known to have devastating
effects on the body and mind. “Stress can reveal itself in many ways,
including back or neck pain, sleeping problems, headaches, drug abuse,
and an inability to concentrate,” says Dr. Nevins. “Yoga can be very
effective in developing coping skills and reaching a more positive
outlook on life.”
Yoga’s incorporation of meditation and breathing can help improve a
person’s mental well-being. “Regular yoga practice creates mental clarity
and calmness; increases body awareness; relieves chronic stress patterns;
relaxes the mind; centers attention; and sharpens concentration,” says Dr.
Nevins. Body- and self-awareness are particularly beneficial, she adds,
“because they can help with early detection of physical problems and
allow for early preventive action.”
10. There are different yoga technique.
The most common among them are.-
11. P r a n a y a m
The word is derived from 'Prana' which stands for 'life force' and 'Ayama' which
means 'to lengthen or to work on it'. Yogic texts describe Prana as a potent force that
runs through various chakras and nadis in the body to keep the body healthy,
energized and invigorated. Breathing plays an extremely crucial role in the regulation
and maintenance of Prana.
Therefore, pranayama is a simple practice of many breathing techniques
and asanas that promote emotional, mental and physical well-being. Breathing
facilitates oxygen supply to the brain as well as to rest of the body.
Apart from rendering vitality to the body, it also enhances the quality of prana and
makes you feel more uplifted, motivated, positive and happier. Yoga is essentially a
practice that aims at cleansing, balancing, fixing, strengthening and challenging the
body both from within as well as on the outside.
Pranayam is a practice that helps in bringing the body, mind and soul in sync.
Practicing pranayama has great benefits for people suffering from anxiety disorders,
depression and other mental-health issues.
12. - Bhastrika
Have you heard of 'the yogic breath of fire'? It is a breathing technique that is known
to generate heat in the body and is especially beneficial for people who
have Kapha body composition or are water dominated, as per the Ayurveda. Bhastrika
is a type of pranayama that looks similar to Kapalbhati but is different from it in two
Bhastrika, on the other hand, is done through the chest and engages the lungs. Here,
unlike Kapalbhati, both inhalation and exhalation are forced.
Benefits of Bhastrika
1. It is good for brain oxygenation.
2. It is great for energizing the body and the mind
3. Good for people with depression and anxiety
4. It helps in treating fibrosis
5. Great for lungs and people who suffer from repetitive cough, flu, respiratory issues,
allergies or breathlessness
6. Helps strengthen immunity
7. Checks sleep apnea as well
Method- there should be 3 repetition and every repetition should be of 3 minute.
Kapalbhati is one such asana which requires zero effort and gives great returns.
"Kapalbhati is a shat kriya, which means it's a form of a cleansing technique that
removes toxic air and toxins from the body“. 'Kapalbhati' comes from the word
'Kapal' (forehead) and 'Bhati' which means 'to shine'. It is believed that the regular
practice of the exercise brings a naturalglow on the face.
Benefits of Kapalbhati
Kapalbhati is said to have distinct mental, physical and spiritual benefits –
1. It aids digestion and removal of acidity and gas related problems.
2. Regular practice of kapalbhati is also beneficial for belly fat loss.
3. The technique involves forceful breathing which strengthens lungs and increases its capacity.
4. "Practicing Kapalbhati helps in removing blockages in the heart and lungs,"
5. It also increases blood supply to various parts of the body.
6. It activates the brain cells and improves memory and concentration power.
7. Kapalbhati is great for focus and checks forgetfulness.
8. It activates the chakras in the body and helps in achieving a higher, greater awakening,
Method- there should be 3 repetition or more and every repetition should be of 5 minute.
14. -Anulom Vilom
It is one of the most widely practiced and most basic breathing techniques of Yoga
called Anulom Vilom.Anulom Vilom, also known as the alternate breathing technique,
is excellent for respiratory problems and asthma. It facilitates proper functioning of the
lungs, mitigates stress, lifts up your mood and keeps stress at bay.
Benefits of Anulom Vilom
1. Excellent for respiratory issues like asthma and allergies
2. Helps in balancing and relaxing the nervous system
3. Helps relieve headaches
4. Removes toxins from the body
5. Builds up stamina in the lungs
6. Reduces stress and keeps anxiety and depression at bay
Method- You can also sit in Padmasana. If you begin from the left then close the right nostril
with your right thumb and inhale slowly to fill up your lungs. Now, exhale slowly from the
right nostril. It is essential to focus on your breath and practice the technique slowly. Ensure
that your back is straight and shoulders relaxed while you perform the pranayam.
Do this 15 to 30 minute. One round should take 15 times. There will be 2-3 repetition.
The Bhramari pranayama breathing technique derives its name from the black Indian bee
called Bhramari. Bhramari pranayama is effective in instantly calming down the mind. It is one
of the best breathing exercises to free the mind of agitation, frustration or anxiety and get rid of
anger to a great extent. A simple technique, it can be practiced anywhere - at work or home and is
an instant option to de-stress yourself.
The science behind Bhramari pranayama- It works on calming the nerves and soothes them
especially around the brain and forehead. The humming sound vibrations have a natural calming
Benefits of Bhramari pranayama (Bee Breath)
1. Gives instant relief from tension, anger and anxiety. It is a very effective breathing technique
for people suffering from hypertension as it calms down the agitated mind.
2. Gives relief if you're feeling hot or have a slight headache
3. Helps mitigate migraines
4. Builds confidence
5. Pranayama benefits in reducing blood pressure
6. Helps calm the mind in preparation for meditation
Method- Sit on the Padmasana or any other sitting Asana. Close your eyes and breathe deeply. Now
close your ears lids or flaps with your thumbs. Place your index finger just above your eyebrows and the
rest of your Fingers over your eyes with your middle fingers. Now concentrate your mind on the area
between your eyebrows. Keep your mouth closed; breathe out slowly through your nose with making a
humming sound of Om. Repeat this process for 5 times. Important thing is that while doing this
Pranayama assume that your are being connected to all the positive energies of the universe.
16. M e d I t a t I o n
Meditation is that which gives you deep rest.
The rest in meditation is said to be deeper than deep. The
benefits of meditation are manifold. A calm mind, good
concentration, clarity of perception, improvement in
communication, inner strength, and relaxation are all
natural results of meditating regularly. In today's world
where stress catches on faster than the eye can see or
the mind can perceive, meditation is no more a luxury. It is
a necessity. Meditation holds the power to unconditional
happiness and peace of mind.
Meditation is the practice of turning
one's attention to a single point of
reference. It can involve focusing on the
breath, on bodily sensations, or on a word or
phrase, known as a mantra. In other words,
meditation means pivoting away from
distracting thoughts and focusing on the
17. Here are 5 simple steps to start meditation:
Where? Any part of your home works as long it is quiet and there is no hustle-bustle
around. Make sure the place you pick is also well-ventilated.
When? Mornings are suggested by most experts simply because meditation allows
you to start off your day on a good note. Having said that, meditation can be done
anytime of the day! Don’t go by what others tell you – if middle of the day works
for you then go for it. Find a routine that works for you but be regular. A few
minutes every day will go a long way in your efforts to master this art.
Don’t meditate on a heavy stomach: You don’t want to put yourself to sleep or feel
drowsy. At the same time, avoid doing it just before meal-times. The idea is to find
a spot in your daily schedule when you are relaxed and not distracted.
Close your eyes: Try to ‘collect’ your thoughts and put them away for a little while.
Consciously tell yourself that for this short period of time you will not think about
anything else. Take a few minutes and normalise breathing and don’t rush into
Start by focusing on your breath: Breathe normally for a few times. If it helps count
the number of breaths you take, to begin with. Mediation starts first by controlling
your mind to ‘concentrate’ on one thing and not wander off. As you learn to control
your thoughts you will find it easier to get into in a ‘thoughtless’ state, and then to
stay there longer. Each time your thoughts run away to another topic, you must
‘come back’ to focusing on your breath.
18. Benefits of Meditation
1. A healthier body.
2. Improved breathing.
3. Increases energy levels and helps improve
4. Helps control and regularise heart rate and blood
5. Regulates production of stress-hormones like
Cortisol by soothing the Sympathetic Nervous
6. Helps focus and concentrate better.
7. Reduces anxiety and stress.
8. A greater ability to face tough situations.
19. S u r y a n a m a s k a r
o It is a salutation to the sun.
oSurya Namaskar is one of the most important yoga
practices. It is the set of 12 yoga poses which can be
o" In Sanskrit, surya means "sun" and namaskar means
"salutations." The practice of Surya Namaskar awakens the
body intelligence to create energy directly from the sun.
o In the Vedic tradition, the sun is symbolic of consciousness
and, therefore, has been worshiped daily in the Indian
It is quite a complete
workout for the physical
system – a comprehensive
exercise form without any need
20. Benefits of Surya Namaskar:
This morning practice is designed to work on all body parts, every organ, every system and
every chakra. It is also believed to be the most efficient way to connect with our core inner
• Improves Blood Circulation of the Body
Due to the active process of inhalation and exhalation, the lungs are constantly ventilated
and the blood remains oxygenated. It's a great way of detoxing your body and helping it get
rid of excess carbon dioxide and other toxic gases.
• Your Mantra to Weight loss
When done at a fast pace, it is a great cardiovascular workout that stretches the abdominal
muscles while simultaneously helping you reduce excess weight around your stomach. The
asanas also result in toning your arms, abs and giving great flexibility to your spine.
Moreover, It helps to strengthen your entire skeletal system including your ligaments.
• Anti-anxiety and Calming Properties
Surya Namaskar helps to improve memory and the nervous system. Moreover, its stabilizes
the activity of the endocrine and thyroid glands, thereby reducing anxiety and inducing the
sensation of complete calmness and tranquility.
21. •Benefits your Skin and Hair
By incorporating it in your routine it will keep you youthful and healthy even in old
age. It improves your blood circulation that aids in bringing back the glow on your
face; preventing the onset of wrinkles, making your skin look ageless and radiant. It
also prevents hair loss and the ageing of hair.
The sequence of steps for doing Surya Namaskar :
Step 1: Pranamasana or the Prayer Pose
Fold both the hands in Namaskar mudra and
place them in front of the chest. Keep the
shoulders and elbows relaxed and passively
observe the breath
Step 2: Hasta Utthanasana or the Raised Arms
Inhaling, in 3 seconds, keeping the feet firm,
raise the arms (kept straight) above the head,
slightly bending the trunk backwards (Hasta-
22. Step 3: Padahastasana or the Hand to Foot
Immediately, exhaling in 3 seconds, slowly
bend forward from the waist, keeping the
legs straight and the head between the
hands and knees very lightly bent. Bring the
hands down to the floor beside the feet and
the forehead close to the knees
(Hastapadasana or Padahastasana).
Step 4: Ashwa Sanchalanasana or the
Inhale and push the right leg behind as far
as possible – knee shall touch the ground.
Bend the left leg as the knee is at
perpendicular angle to the ground. Keep the
left leg exactly in the middle of both the
palms. Raise the head up and exhale and
simultaneously arch the spine backwards
23. Step 5: Adho Mukha Shvanasana or the
Downward Dog Pose
Now exhaling, in 3 seconds, move the left
foot behind by the side of the right one.
Straighten the arms and simultaneously
raise the hips up to bring the head (facing
down) between the arms. Keep the knees &
elbows straight and the heels on the floor.
(Adho Mukha Svanasana).
Step 6: Ashtanga Namaskara or Salute
with Eight Points Pose
Now lower the body towards the floor so
that the toes, knees, chest, hands and chin
are in contact with the floor, keeping the
hips slightly up. Maintain this position for
3 seconds with the breath suspended
24. Step 7: Bhujangasana or the Cobra
Inhaling, in 3 seconds, lower the
hips and raise the head, arching the
back till the hands are straightened,
resting the palms on the floor
Step 8: Adho Mukha Shvanasana or the
Downward Dog Pose
Exhaling, in 3 seconds, first lower
the trunk and then raise the hips up
to bring the head (facing down)
between the arms. Try and keep the
knees & elbows straight and heels
on the floor (Adho Mukha
Svanasana – as in step5).
25. Step 9: Ashwa Sanchalanasana or the
Inhaling, in 3 seconds, bend the right
knee and keep it between the hands
(palms on the floor) and move the left
leg behind as far as possible – knee
shall touch the ground. Raise the head
up and simultaneously arch the spine
backwards (Ashwa Sanchalanasana).
Step 10: Padahastasana or the Hand to
Exhaling, in 3 seconds, bring the left
leg to the side of the right one. Keep the
hands on the floor beside the feet
(palms flat on the floor) and straighten
both the knees and bring the forehead
close to the knees (Hastapadasana or
26. Step 11: Hasta Utthanasana or the Raised
Inhale and lift the arms upwards
forming a curve towards the back with
biceps gently grazing the ears.
Experience a stretch in the entire body
as the arms make an effort to reach
the sky. Keep the feet firmly grounded
while performing it.
Step 12: Pranamasana or the Prayer Pose
Hold the palms in Namaskar mudra in
front of the chest
as in step 1).
Recommended Practice: Practice 1-2 rounds, as
per individual comfort, with a pause between
heart ailments, pregnancy.
28. Risks and side effects
Yoga is low-impact and safe for people when a well-trained instructor is guiding the
Injury due to yoga is an infrequent barrier to continued practice, and severe injury
due to yoga is rare. However, consider a few factors before starting.
Anyone who is pregnant or who has an on-going medical condition, such as high
blood pressure, glaucoma, or sciatica, should talk to their healthcare practitioner
before practicing yoga. They may need to alter or avoid some yoga poses.
Beginners should avoid extreme poses and difficult techniques, such as headstand,
lotus position, and forceful breathing.
When using yoga to manage a condition, do not replace conventional medical care
with yoga or postpone seeing a healthcare provider about pain or any other medical
29. Do not let your
Trust in God;
trust also in me.
30. it is a way of living that aims towards a healthy mind
in a healthy body. also improves physical strength and
protects from injury.