& Needs of the Yoga & Meditation… Yoga is a mental , spiritual and physical practice that helps one attain inner peace. In today’s hectic world, more and more people are becoming health conscious. In recent years Yoga has gained immense popularity not only in India but also abroad. Today, people can choose to either learn Yoga or pursue a career in Yoga. A Yoga instructor can be one of the most rewarding careers. This job falls under the broader career category of Instructors and fitness Trainers Realising the holistic benefits of Yoga , more and more private companies , schools , hospitals, fitness canters etc are hiring yoga instructors. Also , the Government aims at creating numerous vacancies for Yoga trainers in the coming years. Yoga not only relaxes an individual but also keeps the human body fit. Apart from , yoga is also beneficial for reducing respiratory disorders , hypertensions , and helps in the management of diseases like diabetes , depression , stress etc. Being a yoga teacher gives one the benefit of taking his/her career wherever he/she travels. However, having that , being a Yoga teacher is not easy. One needs to be patient and dedicated , have perseverance, and needs a lot of practice. There is rise in need of Yoga teacher / instructors, and opting for Yoga as a career can be a great option as it is less stressful and can promise a decent salary. A Yoga instructor has the option of working in gyms, health clubs , and schools or can choose to run their own Yoga center. Furthermore , apart from teaching , there is also the scope of yoga in fields like management academics, consultation , research and hospitals to name a few. Benefits of Increased strength, improved blood circulation , increased flexibility , balance , mobility , enhanced breathing technique and sharpened focus. Provides improved strength and fitness, enhances health , and contributes to a higher state of happiness and calm. Improve concentration, meditation, improved breath control, self – purification , better control of the senses, improved posture, increased strength and stability , enhanced focus , and heightened spirituality and self – awareness. Asanas The twelve basic postures in depth.  Types of Yoga ,  Suryanamaskar ,  Padmasana ,  Basic yoga posture ,  Postural alignments ,  Deep relaxation with autosuggestion . Outcome of Yoga  Boost immunity levels and improve the general state of well being ,  Believing we are all full of intrinsic happiness and aiming to help students soften their heart and experience grace through their physical practice ,  Combines physical improvement with spiritual up-liftment and aims to even out imbalances within the body and mind ,  Helps to lower stress levels and increases the body’s relaxation levels. It eliminates negativity from the mind and increases self awareness. Yoga ( History ) The History of yoga is indeed old. On the basis of various sculptures and scriptures. We reach to conclusion that yoga was part of this civilization. Yoga is also mentioned in Mahabharata , Ramayana and Upanishad. also wrote about yoga is 147 BCE. Even Saint Kabir , Tulsidas and Surdas had mentioned about yoga in their writings. Yoga is a large part of Indian culture. Meaning of Yoga Yoga is derived from word ‘ Yuj ’ in verb form, which means to unite or to join. Yog is noun form and means union. It is concerned with individual soul with the absolute or Divine soul. It is science of development of an individual’s consciousness. Yoga is unification of Aatma with Parmaatma. It also means the unifications of Physical , Mental , intellectual and spiritual aspects of human being. Definitions of Yoga 1. “ Checking the impulses of Mind is Yoga.” – Patanjali – 2. “ Yoga is attaining pose.” – Maharshi Ved Vyas 3. “ The knowledge about shiva and Shakti is Yoga.” – Agam – Importance It is a universal truth that modern age is the age of stress , tension and anxiety. Now a days most of the people are not leading a happy and productive life. They indulge in materialism. The life is full of problems. At last it can be that everybody. Whether rich or poor is not happy. Human beings have no time to think about leisure , Everything is time bound and we are chasing time. This makes us physically tired and mentally Tense. We are falling prey to various diseases. At this junction yoga can be significant for us. We can get rid of stress – related problems by practicing yoga. The following points clearly show the Importance of Yoga. 1. Physical Purity. 2. Cure and prevention from diseases. 3. Reduces mental tension. 4. Healthy Body. 5. Provides Relaxation. 6. Help Maintain the correct posture of Body. 7. Yoga can be performed Easily. 8. Spiritual development. 9. Increases Flexibility. 10. Reduces Obesity. 11. Improves Health. 12. Enhances Moral and Ethical Values. Elements of Yoga – Astanga – The eight limbs of yoga. Patanjali described 8 Elements of yoga in yogasutras. There are called eight fold paths through which ultimate goal can be achieved that is union of our soul with supreme soul.

Eight Elements :- 1. Yama , 2. , 3. , 4. Pranayam , 5. , 6. Dharana , 7. Dhyana , 8. . Asana Meaning : ‘ According to Patanjali asana means Sthiram, Sukham, Aasanam, i.e. the position which is comfortable and steady. In Bramhmopanishid, ‘ To sit in a comfortable position or posture for everlasting period is called asana. As a matter of fact , the ability to sit comfortable for an extended period of time in any position is asana. Benefits Increase heart rate, improves strength, improves blood circulation , increases flexibility , balance , mobility. It also improves concentration , meditation improved breath control self purification. Asanas Basics postures in depth 1) SIRSASANA शीर्षासन ‘ Sirsasana ’ means ‘ head ‘ and ‘asana’ means ‘ posture ‘. So Sirsasana is an asana that is done on the head. The Sirsasana pose is called the king of all asanas as it is pose that involves balance on the head. Benefits :  Calms the brain and helps release stress and mild depression ,  Stimulate the pituitary and pineal glands ,  Strengthen the arm , legs and spins ,  Strengthen lungs , Tones , Abdominal organs ,  Improves digestion .  Downloads\Basic Postures in depth-Sirasasan.mp4 2 ) SARVANGASAN सर्ष車गषसन The word ‘ ’ is derived from Sanskrit term ‘ स셍व車गवसन ’ consisting of 3 words ie. ‘Sarv’ , ‘anga’ , ‘ asana ’. ‘ Sarv ’ means entire , ‘anga’ means the part of body. While asana means the yogic posture. It is also called as The mother of all asanas. Benefits :  Nourishes the brain by supplying more blood ,  Gives relaxation from constipation and indigestion,  It reduces insomnia, anxiety etc.,  Controls body weight .  Downloads\Basic Postures in depth- Sarvangasan.mp4 3 ) HALASAN हऱषसन The name comes from Sanskrit ‘ hala ’ means “ Plough ” and ‘asana’ , means ‘ Posture ’. The pose is an inverted asana in and as . Benefits :  Calm the brain ,  Stimulate the abdominal organs and thyroid gland,  Reduces stress and fatigue,  Therapeutic for Back pain , headaches infertility ,Sinusitis ,  Downloads\Basic Postures in depth-Halasan.mp4 4 ) मत्स्यषसन Matsyasan or fish pose is a reclining back bending asana in hatha yoga or modern yoga.

Benefits :  Cures back pain , Knee pain , tonsillitis ,  Cures defect of eyes ,  Skin disease can be cured ,  Helpful in treatment of diabetics ,  Improves posture ,  Downloads\Basic Postures in depth- Matsyasan.mp4 5 ) PASHCHIMOTTANASAN ऩश्चिमोत्सतषनषसन The word Pashchimottanasan is a combination of 1. Pashchim ( The west or back body ) 2. ( Standing Forward fold ) In Sanskrit ‘ Pashchimo’ means west or back of the body ‘Utt’ means intense and is changed to ‘Ot’ when it joins two words together, ‘Tan’ means strength ‘Uttan’ Therefore means a intense stretch, asana means posture. Benefits :  It cures gas trouble.  Prevents early ossification of bones ,  Remedy for constipation,  Reduces Obesity ,  Vertebra becomes flexible and healthy ,  Downloads\Basic Postures in depth- Paschimotsnasan.mp4 6 ) BHUJANGASAN भुजंगषसन Bhujangasan is also known as cobra pose is a reclining back bending asana. This pose is included in Suryanamaskar.

Benefits :  Opens up shoulders and neck to relive pain ,  Tone abdomen ,  Strengthen the entire back and shoulders ,  Improves blood circulation ,  Downloads\Basic Postures in depth- Bhujangasan.mp4 7 ) SHALBHASAN शऱभषसन Shalbhasan commonly known as lowest pose is a backward bending posture. Sanskrit name shalabhasan is derived from two words. Shalabh and asana , where ‘shalabh means grass hopper’ and ‘asana means posture’. Benefits :  Strengthen the muscles of spine buttocks and backs arms and leg . Stretches the shoulder , chest belly and thighs.  Improves posture and relieves stress,  Downloads\Basic Postures in depth-Shalabhasan.mp4 8 ) DHANURASAN धनुरषसन Dhanurasan has been named after the shape the body taken while performing it - that of bow. Dhanu means Bow and asana means posture.

Benefits :  Strengthen with back and abdominal muscles ,  Stimulate the reproductive organs ,  Tones leg and arm muscles ,  Add flexibility to the back ,  Downloads\Basic Postures in depth- Dhanurasan.mp4 9 ) ARDHA MATSYENDRASAN अधा मत्स्येन्द्रषसन Ardha – half , Matsyendra – King of fish. This asana invites energy in the spine that helps to stimulate proper digestion while improving postural and body awareness.

Benefits :  Stimulates Liver of Kidney ,  Stretches the shoulders , hips and neck ,  Energizes the spine  Downloads\Basic Postures in depth-Ardh Matsyedrasan.mp4 10 ) PAD-HASTASAN ऩषदह्तषसन Pad-hastasan is also known as hand to foot pose. It is practiced during Suryanamaskar or sun salutation. Benefits :  Massages the digestive system ,  Spinal nerves are stimulated and toned ,  Increases vitality ,  Improves concentration ,  Downloads\Basic Postures in depth- Padhastasan.mp4 11 ) TRIKONASAN त्रिकोणषसन The word Trikonasan comes from the Sanskrit words ‘tri’ ( means three ) ‘kona’ (means angle ) and asana ( means pose ) It relax to the triangular shape created by your body in full version of the pose.

Benefits :  Strengthen legs , knees , ankles , arms and chest,  Stretches and opens the hips going hamstring , calves , shoulders , spines , Increases mental & physical equilibrium, Helps to improve digestion ,  Downloads\Basic Postures in depth- Trikonasan.mp4 SURYNAMASKAR सूयना म्कषर Surynamaskar salute to the sun or sun salutation is a practice in yoga as exercise in incorporating a flow sequence of twelve gracefully linked asanas. Benefits :  Helps to lose weight ,  Glowing skin ,  Better Digestion system ,  Brings down blood sugar level helps to detox Body ,  Downloads\Suryanamaskar.mp4 PADMASAN ऩद्मषसन Padma = Lotus , asana = Posture. Padmasan is a cross legged yoga posture. which helps deepen meditation by calming the mind and alleviating various physical ailments. Benefits :  Improves digestion ,  Reduces muscular tension and brings blood pressure under control ,  Relaxing the mind ,  Downloads\Padmasan.mp4 Basics Yoga postures 1) TADASAN तषडषसन Sanskrit word ‘ तवडवसन ’ . Mountain pose is a standing asana in modern yoga as exercise . It is a basic standing asana in most forms of yoga with feet together and hand at the sider of body.

Benefits :  Corrects your posture ,  Improves the balance ,  Makes spine agile ,  Helps in increasing flexibility of ankle , thighs , joints.  Downloads\Basic Postures- Tadasan.mp4 2 ) VRIKSHASAN र्ऺृ षसन Sanskrit word ‘ 셍क्षृ वसन ’ . Or Tree pose is a Balancing asana in modern yoga as exercise . It is a basic standing asana. The final position resembles the shape of a tree. Benefits :  Strengthen the legs and open the hips ,  Improves your neuro muscular co-ordination ,  Helps in balance and endurance ,  Improves alertness and concentration.  Downloads\Basic Postures- Vrikshasan.mp4 3 ) ADHOMUKHASAN अधोमुखषसन Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna), also commonly known as Downward Dog is the most basic and widely- used yoga pose. The name comes from the Sanskrit words adhas meaning 'down', mukha meaning 'face', svana meaning 'dog' and asana meaning 'posture' or 'seat. ' Benefits :  Tones your core. ...  Strengthens your bones. ...  Works the back of your legs. ...  Improves blood flow to the brain. ...  Strengthens your arms. ...  Improves your body posture.  Downloads\Basic Postures- Adhomukhasan.mp4 4 ) TRIKONASAN त्रिकोणषसन The word Trikonasan comes from the Sanskrit words ‘tri’ ( means three ) ‘kona’ (means angle ) and asana ( means pose ) It relax to the triangular shape created by your body in full version of the pose.

Benefits :  Strengthen legs , knees , ankles , arms and chest,  Stretches and opens the hips going hamstring , calves , shoulders , spines , Increase mental & physical equilibrium, Helps to improve digestion ,  Downloads\Basic Postures-Trikonasan.mp4 5 ) NAUKASAN नौकषसन The name Naukasan comes from the Sanskrit word ‘ नौकव ’ means , ‘ Boat ’ and asana means Posture , reassembling the boat.

Benefits :  Strengthen the abdominal muscle ,  Strengthen Muscle of arms , thighs and shoulder ,  It improves health of all organs in abdominal especially liver , pancreas and kidneys .  Downloads\Basic Postures- Naukasan.mp4 6 ) BHUJANGASAN भुजंगषसन Bhujangasan is also known as cobra pose is a reclining back bending asana. This pose is included in Suryanamaskar.

Benefits :  Opens up shoulders and neck to relive pain ,  Tones abdomen ,  Strengthen the entire back and shoulders ,  Improves blood circulation ,  Downloads\Basic Postures-Bhujangasan.mp4 7 ) CHILD POSE उश्त्सथतष बऱषसन Child's Pose (Balansana) is yoga's most important resting posture and it is a nice way to gently stretch various parts of your body. A Yoga pose assumed by kneeling and bending ones upper body downwards until ones head touch the floor in front of ones knees.  Benefits :  Calms mind ,  Helps in digestion ,  Elongates lower back ,  Releases tension in the back, shoulders and chest.  Recommended if you have dizziness or fatigue.  Helps alleviate stress and anxiety.  Flexes the body's internal organs and keeps them supple.  It lengthens and stretches the spine.  Downloads\Basic Postures-Child pose.mp4 8 ) SUKHASAN सुखषसन It is most commonly translated as ‘ Easy ’ or ‘ Comfortable’. The word Sukha can also means ‘ Happy’ or ‘ Joyful ’.It’s easy pose, is a simple cross-legged sitting asana in hatha yoga, sometimes used for meditation in both and .

 Benefits :  Relieves knee pain ,  Ease your lower back ,  To relax thighs and shoulders ,  To support your hips .  Downloads\Basic Postures- Sukhasan.mp4

Raj Yoga  Ashtang – The eight limbs of Yoga ,  Antahkarn – Functions of the mind ,  Concentration and meditation ,

Jnana Yoga  Basic concepts of Vedanta Philosophy ,  The seven bhoomikas or plans of consciousness ,  Space, time , causation ,  The three bodies ,  The three levels of the mind,  Conquest of death . Rajyoga is the king of all . Raja means King and Yoga means Communication. Raja Yoga is communication between the self and the Higher Being (God). Raja Yoga is not physical exercise, rather it is an easy mental exercise. Raja Yoga transcends the mind beyond the body and creates lasting peaceful experiences. It is the science of , the breath being the main yogic instrument for its accomplishment. It is much more than controlling or refining the breath (for real is refinement, not control), it is the Way of Unity.

Benefits of Raja Yoga : Gain freedom from Anxiety and Stress. ... Improve Personal Relationships. ... Create a Sense of Well-Being. ... Enhance Memory and Concentration. ... The mind becomes more clear and focused. ... Overcome Negative Habits. ... Improve Quality of Sleep. also known as Jnana Marga. It is one of the three spiritual paths in Hinduisum , which emphasizes the "path of knowledge”. It’s also known as the "path of self-realization".It is one of the Three classical path.. (Margas) for (salvation, liberation).The other two are (path of action, karma-mārga) and Yoga (path of loving devotion to a personal god ). Benefits of Jnana Yoga  Relief from Depression and Stress is Benefits of Jnana Yoga ,  You liberate from ego and selfishness ,  Powerful Decision-making ability  Emotional Control  Better Problem Solving Ability  Differentiation Between Good and Bad  Proximity to the Divine Pranayama  Practice of ,  Daily practice of Anuloma - Viloma ,  Omkar  Simple Pranayama  . Outcomes of Pranayama  Expanding the capacity of lungs ,  Awakening the inner Spiritual energy ,  Kapalabhati ( Lungs cleansing exercise ) ,  Relaxation the nervous system ,  The Balancing the two hemispheres of the brain ,  Anuloma Viloma ( alternet nostril breathing ) Meditation  Body Meditation ,  Concentration Meditation ,  Mind full ness Meditation , Outcome of Meditation  Reduces stress ,  Anxiety control ,  Attention span ,  Promotes Mental state of mind ,  Increases self awareness ,  Reduce Age related memory loss ,  Controls or eliminates Addictions.