1. Presented by,
Shashi Varvandkar
Past Governor
RID 3260 India
Rotary Club Raipur Millennium INDIA
Email: shashi3260@gmail.com
Cell No.+91-9893123313, +91-9300723313
&
Shilpa Varvandkar, Ph. D.
President Rotary Club Raipur Millennium INDIA
RID 3261

2. By :
Rtn. SHASHI VARVANDKAR
Rtn. DR. SHILPA VARVANDKAR

3.  International Yoga Day (simply Yoga Day, is
celebrated annually on June 21 and was declared
to be internationally recognized by the United
Nations General Assembly (UNGA) on December 11,
2014. The Indian Prime Minister Shri Narendra
Modi in his UN Address suggested the date of June
21, as it is the longest day of the year in
the Northern Hemisphere and shares special
significance in many parts of the world.

4. YOGA
Yoga is a physical, mental, and
spiritual practice or discipline which
originated in India.

5. The word yoga is derived from
Sanskrit word yuj
which means “to join”, “unity” or “oneness”.
In
spiritual terms
the meaning of
unity is
the individual consciousness is
united with the
universal consciousness
but the practical aspect of yoga is to maintain our
body system,
mental status and
emotions in the right direction.

6. There are different types of yoga like
Bhakti yoga
Dhyana yoga
Karma yoga
Kriya yoga
Hatha yoga
Kundalini yoga,
power yoga etc.
All forms of yoga teach methods of concentration and
contemplation to control the mind, subdue the primitive
consciousness, and bring the physical body under control of
the will.

7. • To make one with divine.
• Spiritual transformation.
• To remain healthy without side
effects and expenses.
• Attain peace of mind.
• Increase stamina, concentration
and positivity.
• Discipline in life.
• Build healthy world.

8.  The development of yoga can be
traced back to over 5,000 years
ago, but some researchers think
that yoga may be up to 10,000
years old . Yoga’s long rich
history can be divided into four
main periods of innovation,
practice and development.
Pre-Classical
Yoga
Classical
Yoga
Post-
Classical Yoga
Modern
Period

10. Yog Pranayam - Breathing Exercise.
Asanas - Postures of body.
Mudras - Postures of fingers.

11. We shall practice
Seven Yoga-Pranayam
today.

12. • Sit on floor mat with legs folded
• Dhyan Mudra – Concentration
Posture and eyes closed.
• Take deep breathe in –(Inhale)
• Release breathe out –(Exhale)
• Use lungs to breathe in & out.
• Duration 3 min.
• Benefits as explained.

13.  Dhyan Mudra in sitting posture.
 Breath to be forced out –exhaled.
 Same time stomach to move back-
words. No other part of body to
make movement.
 Breathe in normally.(Inhale)
 Repeat.
 In one 1 minute 50-60 strokes
maximum i.e. one per second.
 Three sets of 5 minutes each.
 Duration: 15 min for good results
 Benefits as explained.

14.  Sitting posture.
 Breathe out fully.
 Stomach to touch the back.
 Anus pulled up.
 Head down.
 Remain in this posture till you
can hold breathe comfortably.
 Breathe in – (Inhale).
 Stomach and anus and head
released to normal.
 Repeat – three times.
 Benefits as explained.

15.  Sitting posture.
 Breathe out- Exhale.
 Hold breathe.
 Stomach to be moved forward
backward number of time till
you can hold Breathe.
 Breathe in
 Repeat 3 times,
 Benefits as explained.

16.  Sitting posture.
 Block right nostril with thumb
 Breathe in with left nostril.
 Now close left nostril with two fingers
and release breathe from right nostril.
 Breathe In with right nostril while left
nostril is still closed.
 Block right nostril with thumb.
 Release breath (exhale) from left nostril.
 This is one cycle – keep repeating for 5
minutes.
 Duration 15 minutes.
 Benefits as explained.

17.  Sitting posture.
 Mouth is in closed condition.
 Close ears with thumb.
 Fore fingers on fore head.
 Close eyes, gentle pressure of
remaining three fingers on
eyelids.
 Breathe in – inhale fully.
 Now without opening mouth
sound OM and breathe out
(Exhale) slowly and fully.
 Repeat 3 to 7 times.
 Benefits as explained.

18.  Sitting posture.
 Breathe in (Inhale)
 Breathe out (Exhale), release
breath with
OM pronouncing audibly.
 5 to 11 times or as much you
can.
 Benefits as explained

19. Now we shall practice
a few
Asanas

20.  To keep body flexible.
 To provide cure to ailments.
 Technique and duration is important.
 Practice with care.
 Mostly all postures are named after birds,
animals or objects.
 A few very important Asanas.

21.  The word Asana originates from the
Sanskrit word Aas which
means Existence and the condition of
existence is referred to as Asana or position
or yoga postures .
 Asanas are gentle stretches that are
designed to balance the body and mind.
 Asanas when performed regularly increases
stamina, efficiency, body immunity,
calmness of mind and improves outlook.

22.  Asanas are performed in three main
steps;
 firstly assuming the position,
 second being the position itself and
 finally relaxing from the position.
 As Asana is defined as a comfortable
and steady position, the movements
performed should also be slow and
steady.

23.  Based on positions, the Asanas can be
classified as :
◦ Supine posture
◦ Prone posture
◦ Sitting posture
◦ Standing posture

25. Markatasan (Monkey Posture)

26.  Bhujangasan (Serpent Posture)

27.  Sarwangasan (Posture for full body)

28.  Halasan (Plough Posture)

29.  Uttanpadasan (Waist lift Posture)

30.  Shalbhasan (Grosshopher Posture)

32.  Pawanmuktasan (Relieving Posture)

33.  Mandukasan (Frog Posture)

34.  Vajrasan (Thunderbolt Posture)

35.  Vakrasan (Twist Posture)

36.  Titli Asan (Butterfly Posture)

37.  Shavasan (Yoga Sleep/Dead Body Posture)
 To be performed at the end of Yog Pranayam,
Asan and Mini Exercises.

38.  Exercises for eyes, neck, shoulder, legs,
hands, back and waist.
 Forward and back
 Side bend
 Side twist
 Neck rotation
 Shoulder Rotation
 Hand on shoulder
 Straight hand and wrist rotation.
 Eye Rotation

39. • All participants.
• Rotary International and, Seoul
Convention Break Out Program
Staff.
• Pantanjali Yog Peath
• Dr. Vibek Bhartiya Aarogya Mandir,
Raipur India
• Rtn Sankalp Varvandkar,
Rotary Club of Raipur Greater,
RID 3261 INDIA

40. WE PRAY

41. You may contact us for
Free Yoga Sessions
at your place.