YOGA: IT IS DERIVED FROM SANSKRIT WORD “YUJ” WHICH MEANS TO “UNITE” OR “JOIN”. IT IS DEFINED AS THE UNION OF INDIVIDUAL’S SOUL TO THE ABSOLUTE OR DIVINE SOUL. ALSO DEFINED AS “UNIFICATION OF ATMA WITH PARAMATMA”. SOME OTHER DEFINATIONS=> 1. CHECKING OF IMPULSES OF MIND IS YOGA:- PATANJALI 2. YOGA IS ATTAINING THE POSE:- MAHARISHI VED VYAS IMPORTANCE OF YOGA: PHYSICAL PURITY CURE AND PREVENTION FROM DISEASES REDUCE MENTAL TENSION HEALTHY BODY PROVIDES RELAXATION HELPS MAINTAIN IN THE CORRECT POSTURE SPIRITUAL DOVELOPEMENT INCREASE FLEXIBILITY REDUCE OBESITY IMPROVES HEALTH ENHANCE MORAL AND ETHICAL VALUES ELEMENTS OF YOGA: YAMA NIYAMA ASANA PRANAYAM PRATYAHARA DHARANA DHYANA SAMADHI YAMA: YAMA IS THE FIRST ELEMENT OF YOGA.IT IS RELATED TO CONTROL OVER JUDGEMENTS. PARTS:- 1. AHIMSA NON- VIOLENCE,WE MUST NOT TO INJURE ANYONE. 2. SATYA TRUTHFULNESS, WE MUST NOT TELL A LIE. 3. ASTEYA NON-STEALING,WE SHOULD FEEL SATISFIED WITH WHAT WE HAVE. 4. BRAHAMCHARYA NO ATTRACTION,NOT TO TAKE DIET THAT STIMULATES SEXUAL DESIRE,NOT READ PORNOGRAPHY. 5. APARIGRAHA LEAD LIFE WITH MINIMUM REQUIREMENTS. NIYAMA: NIYAMA RELATED TO INDIVIDUAL’S BODY AND SENSES. PARTS:- 1. SAUCHA- PURITY(SHUDHI KRIYAS OR SHATKARMAS) 2. SANTOSH- CONTENTMENT 3. TAPA- ATTENTIVE 4. SWADHYAY- STUDY OF HOLY LIT. AND STUDY OF YOURSELF. 5. ISHWAR PRANIDHANA-DEDICATE EVERYTHING TO GOD. ASANA: ASANA MEANS ‘POSITION AND POSTURE OF BODY’. IT IS ALSO MEAN TO SIT IN EASY POSTURE. YOGA IS NOT ASANA,BUT ASANA IS THE STEP TOWARDS YOGA. ASANAS PERFORMED TO KEEP BODY FLEXIBLE,AGILE YOUNG,FITNESS,REDUCING FAT. TYPES:- 1. CORRECTIVE ASANA 2. RELAXATIVE ASANA 3. MEDITATIVE ASANA NOTE-THESE ASANAS HAVE DIFFERENT TYPES OF EFFECTS ON VARIOUS ORGANS OF BODY. PRANAYAM: IT IS THE CONTROL OF BREATHING PROCESS. IT MEANS TO APPROPRIATE CONTROL OVER INHALATION AND EXHALATION. THERE ARE THREE CONSTITUENTS OF PRANAYAM:- 1. PURAKA(INHALATION) 2. KUMBHAKA(RETAINING THE BREATH) 3. RECHAKA(EXHALATION) PRANAYAM HELPS IN REGULATING THE METABOLIC ACTIVITIES AND ENHANCE THE FUNCTION OF HEART AND LUNGS. IT ALSO PROVIDE LONGEVITY TO LIFE. PRATYAHARA: IT IS THE PROCESS OF SELF CONTROL OVER HIS/HER SENSES. TO CONTROL THE MIND AND SENSES IS CALLED PRATYAHARA. SENSES NO LONGER RESPOND TO EXTERNAL OBJECTS THAT HINDER IN MENTAL CONCENTRATION. VARIOUS SENSES LIKE- BEAUTY,TASTE,TOUCH,SMELL,WORDS, etc. DHARANA: IT IS THE CONCENTRATION OF MIND. CONCENTRATION OF SCATTERED MINDE TOWARDS A FOCAL POINT. IT IS THE FIRST STEP TOWARDS SAMADHI. DHYANA: DHYANA IS THE PROCESS OF COMPLETE CONSTANCY OF MIND. IT IS A STAGE PRIOR TO SAMADHI. DHYANA IS A COMPLETE CONCENTRATION OF MIND OVER A PERIOD OF TIME WITHOUT ANY DISTRACTION. SAMADHI: THE UNION OF INDIVIDUAL’S SOUL WITH THE SUPEREME SOUL. IT IS ALSO CALLED THE CHECKING OR DESTRUCTION OF ALL THE IMPULSES OF MIND. MEANING OF ASANA: STHIRAM SUKHAM AASANAM-PATANJALI THAT POSITION WHICH IS COMFORTABLE AND STEADY. TO SIT IN A COMFORTABLE POSITION OR POSTURE FOR EVERLASTING PERIOD IS CALLED ASANA. CLASSIFICATION OF ASANAS- 1. MEDITATIVE ASANA (PADMASANA,SIDHASANA, etc.) 2. RELAXATIVE ASANA (SHASHANKASANA,SHAVASANA.MAKARASANA, etc.) 3. CULTURAL OR CORRECTIVE ASANA (SIRSASANA,HALASANA, etc.) CLASSIFICATION OF ASANA’S POSTURE- 1. STANDING ASANA 2. LYING ASANA 3. SITTING ASANA 4. INVERTED ASANA MEANING OF PRANAYAMA: PRANA + AYAM= VITAL ENERGY OR LIFE FORCE+ CONTROL. PURAKA- INHALATION KUMBHAKA- RETAINING THE BREATH. 1. INTERNAL KUMBHAKA-RETAIN BREATH AFTER COMPLETE INHALATION. 2. EXTERNAL KUMBHAKA- RETAIN BREATH AFTER COMPLETE EXHALATION. RECHAKA- EXHALATION TYPES OF PRANAYAMA 1. SURYABHEDI 2. UJJAYI 3. SHEETKARI 4. SHEETLI 5. BHASTRIKA 6. BHRAMARI 7. PLAVINI 8. MORCHHA MEANING OF SHATKARMAS: THESE ARE THE METHODS OF CLEANING OUR BODY INTERNALLY. TYPES OF SHATKARMAS 1. NETI 2. DHOUTI 3. BASTI 4. NAULI 5. TRATAK 6. KAPALBHATI YOGA FOR CONCENTRATION: CONCENTRATION IS THE POWER OF FOCUSING OR ATTENTION ON SOMETHING. CLASSIFICATION OF ASANAS- 1. SUKHASANA 2. TADASANA 3. PADMASANA 4. SHASHANKASANA(HARE POSE) SUKHASANA: SUKHA + ASANA = PLEASURE+POSTURE IT IS A SITTING ASANA PROCEDURE-: SIT WITH LEGS STRAIGHT IN FRONT OF BODY. BEND THE RIGHT LEG AND PLACE THE FOOT UNDER LEFT THIGH. BEND LEFT LEG AND PLACE THE FOOT UNDER RIGHT THIGH. KEEP HANDS ON KNEES PALM SHOULD REST ON KNEES. KEEP HAND,NECK AND BACK STRAIGHT. CLOSE YOUR EYES AND RELAX WHOLE BODY. BENEFITS-: GOOD MEDITATION POSTURE IMPROVES CONCENTRATION INCREASE GLANDULAR FUNCTION IMPROVES LEG STRENGTH AND FLEXIBILITY REDUCES STRESS AND ANXIETY Etc. • CONTRADICTION-: WHO HAVE KNEE INJURY SHOULD NOT PERFORM THIS ASANA FOR LONG DURATION. TADASANA: TADA + ASANA = STRAIGHT+POSTURE PROCEDURE-: STAND IN ATTENTION POSITION. LIFT THE ARMS UPWARD. STRETCH ARMS UPWARD. RAISE HEELS AND COME ON TOES. PULL UP BODY UPWARDS. AFTER SOME TIME BREATH OUT SLOWLY AN COME TO PREVIOUS POSITION. REPEAT IT 10 – 15 TIMES BENEFITS-: REDUCE OBESITY CURES CONSTIPATION CURES DIGESTIVE PROBLEMS IMPROVES BODY POSTURE ENHANCE HEIGHT & HELP IN TREATING HYPERTRENSION IMPROVES CONCENTRATION OF MIND Etc. • CONTRADICTION-: DO NOT PRACTICE IF HAVE LOW BP IN CASE OF HEADACHE & INSOMNIA DO NOT PERFORM PADMASANA: PADMA+ ASANA = LOTUS+POSTURE PROCEDURE-: SIT IN SQUAT POSITION. PLACE RIGHT FOOT ON LEFT THIGH . LIFT THE LEFT FOOT IN SAME WAY KEEP IT ON RIGHT THIGH. BACKBONE SHOULD BE STRAIGHT AND ERECT. PLACE ARMS ON KNEE. AFTER SOME TIME BREATH OUT SLOWLY AN COME TO PREVIOUS POSITION. REPEAT IT 10 – 15 TIMES BENEFITS-: INCREASE THE FOCUS OF MIND CALMS THE BRAIN REDUCE BP AND MUSCULAR TENSION REDUCE ABDOMINAL FAT Etc. • CONTRADICTION-: WHO HAVE KNEE INJURY SHOULD NOT PERFORM THIS ASANA. IT SHOULD NOT PERFORM UNTIL HAVE GOOD FLEXIBILITY OF KNEES. SHASHANKASANA: SHASHANK+ ASANA = HARE+POSTURE PROCEDURE-: SIT IN VAJRASANA. KEEP UPPER BODY STRAIGHT AND RELAXED WHILE INHALING. RAISE BOTH ARMS ABOVE HEAD. KEEP THEM STRAIGHT AND SHOULDER WIDTH APART. EXHALE WHILE BENDING THE TRUNK FORWARD FROM THE HIPS. KEEPING THE ARMS AND HEAD STRAIGHT AND IN LINE WITH THE TRUNK. HANDS AND FOREHEAD REST ON THE FLOOR IN FRONT OF KNEES. BEND THE ARMS SLIGHTLY SO THEY FULLY RELAXED & ELBOWS REST ON FLOOR. RETAIN BREATH FOR UP TO FIVE SECONDS IN FINAL POSITION. INHALE & SLOWLY RAISE THE ARMS & TRUNK IN VERTICAL POSTION. EXHALE WHILE LOWERING THE ARMS TO THE KNEES. BENEFITS-: RELIEVE FATIGUE AND PROMOTES CONC. OF MIND NOURISHES EYE AND BRAIN FUNCTION RELEASE PRESSURE ON THE DISCS SPINE GET FLEXIBLE CONTROLS DIABETES INCREASES MEMORY POWER Etc. • CONTRADICTION-: WHO HAVE HIGH BP SHOULD NOT PERFORM THIS ASANA. WHO HAVE SLIPPED DISC SHOULD NOT PERFORM THIS ASANA. RELAXATION TECHNIQUE-YOGANINDRA: • YOGANINDRA MEANS A “PSYCHIC SLEEP”. • IT IS A SLEEP WITH COMPLETE AWARENESS. • IN THIS BODY SLEEPS BUT THE MIND REMAIN AWAKE. • YOGANINDRA IS CALLED THE A STATE B/W SLEEP AND WAKEFULNESS. STAGES OF YOGANINDRA-: PREPARATION INTENTION (SANKALPA) BODY ROTATION BREATH AWRENESS OPPOSITE OR FEELING AND SENSATION VISUALISATION SANKALPA RETURN OR FINISHING THE PRACTICE ADVANTAGES OF YOGANINDRA-: REDUCE TENSION RELAX THE MIND AWAKENS CREATIVITY INCREASE MEMORY AND LEARNING CAPACITY COUNTERACTS STRESS MANAGE PSYCHOSOMATIC DISEASE CURES CANCER HELPS HEALING PROMOTES WILL POWER THANKS FOR WATCHING .