IFUGAO STATE UNIVERSITY

PHYSICAL EDUCATION
Page |1

COLLEGE OF ARTS AND SCIENCES

INSTRUCTIONAL MATERIAL IN PE
121
“YOGA”

Compiled by:
Jasper Ivan V. Nazarro

FOR IFUGAO STATE UNIVERSITY (IFSU) USE ONLY

IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |2

LESSON 1

YOGA FOR FITNESS

Lesson Objectives:

At the end of this chapter, the students will be able to:

1. Trace the historical background of Yoga;

2. Demonstrate knowledge about the eight limbs of yoga as how it is
related in everyday situation;
3. Point out the importance of Yoga to develop physical fitness and
improve mental health.
IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |3

A SHORT GUIDE FOR A

SUCCESSFUL YOGA

1. Where to Practice
Find a place where you are least likely to be disturbed. It can be your
room, garden or beach – indoors or outdoors, wherever there is an even,
flat surface.
If you are practicing indoors, make sure that the room is ventilated and
with comfortable temperature. Air conditioned rooms are not advisable –
when the environment is cold your body is stiff, and muscles stretch
slowly. A clean environment and fresh air adds additional benefits to the
breathing practice.
Make sure that you have enough space to allow you to move around, and
extend your arms and legs freely.
2. Eating and Drinking
Never practice directly after eating. Yoga should be done on empty
stomach. Therefore, allow at least 1 hour after a snack and 2-3 hours after
a heavy meal before you begin your practice.
It is best to drink before or after your Yoga session, to avoid becoming
dehydrated. Try to avoid drinking water during practice, to avoid losing
your concentration on Yoga postures and breathing.
However, if you are practicing in the morning, have at least a glass of
warm water before your practice, or light snack (oats, fruits). When you
finish your practice eat proper breakfast.
3. Before you Start
If you have a medical condition you should consult you medical or health
specialist before embarking on this yoga program. It also applies to
pregnant women and children below 12 years old.
4. When to Practice
Put aside a specific time in your day to enjoy your Yoga practice. Dawn
and dusk are considered the best time of the day to practice Yoga, as the
rising and setting of the sun charge our body with special energy.
However, if these times are impossible for you, find another time of the
day that works best for you and practice consistently.
Practice every morning if you want to prepare your mind and body for the
day, and charge your body with positive energy.
IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |4
Practice in the evening if you want to relax after a stressful day, unwind
and center. In the evenings your body will be more flexible, so you’ll be
able to go deeper into postures.
5. What to Wear
Wear comfortable, light, loose clothing. Your clothes should not restrict
your movements. Remove your jewelry and watch. Yoga is practice with
bare feet.
6. What you Need
Get a special Yoga Mat for yourself. It provides padding as well as a non-
slip surface to practice on, and makes your practice easier and safer
If you want, you can play relaxing, soothing music in the background – just
make sure it is not too loud.
7. How to Practice
Perform all the postures slowly and with control. You are not in
competition with anyone, not even yourself. You’ll progress faster when
you take things slowly.
Concentrate on your breathing, feel the air slowly flowing through
your body, relaxing and energizing.
Relax. Let go of any unnecessary tension, stress or negative thoughts
Start every session with the warm-up. It is essential to avoid injuries.
Don’t expect instant result. Yoga is a not a quick fix for your weight
problems. Patience is a key to unlocking the long-term benefits of Yoga.
Have Fun! The best way to get results with your Yoga practice is to enjoy
it. Feeling happy while practicing Yoga puts the mind and body into a
positive state.
Most importantly, listen to and respect your body. Never force any
movement. Let your body lead you, it is your greatest teacher!
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |5

HISTORY OF YOGA

What comes to your mind when you hear the word, - “Yoga”? Stretches,
exercises or a flexible body?

Well, Yoga isn’t limited to just that. It has benefits that go beyond the
constraints of flexibility. It aids in strengthening physical and mental
health, alike. This beautiful art has evolved over numerous centuries. It is
a spiritual discipline that aims to achieve eternal peace and harmony
between body and mind and soul. It aims at cleansing our mind of the
mental pollutants along with making our body physically fit.

Yoga- A Cultural Blessing

‘Yoga’ has its roots from the Sanskrit word ‘YUJ’ which means to join
or unite. The very origin of the word speaks volumes. It aims to connect
your mind and body and to help them work together in peace and as one.

It works on leading to the union of your consciousness to the

universal consciousness. The person who experiences this unity and bond
between nature and himself is said to have attained moksha (ultimate
liberation).

Yoga aims to achieve self-actualization and peace, even when faced

with the most difficult tasks. That is when you truly achieve kaivalya
(freedom). It imparts basic human values and pushes human beings
towards a sustainable lifestyle filled with joy, peace and gratitude.

Yoga Through the Ages

There is Yogic lore that says

Yoga has been as old as the dawn of
civilization. In this lore, Lord Shiva is
said to be the first yogi or Adiyogi.
Passed down through generations,
this story talks of a time when Lord
Shiva imparted and taught Yoga to
seven of his disciples. These seven
disciples went in different directions
to spread the knowledge of Yoga far
and wide. Their knowledge reached
areas like Asia, the Middle East,
Northern Africa and South America.
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |6
However, there is no proper evidence of when this discipline started. It is
believed that it originated in Northern India, approximately 5000 years
ago.

1. Pre-Vedic Period

Dating back to 2700 BC, in the Indus-Saraswati

valley civilization, seals and fossils have been
found with people doing Yoga Sadhana. This
hinted at the practice of Yoga starting at such
early times, although it was an undocumented
period.

2. Vedic Period

The word ‘Yoga’ was first mentioned in the ancient Sanskrit texts of Rig
Veda which dates back to 1500 BC. This old text mainly spoke of rituals,
mantras and songs that the Vedic priests used in their life.

Later, in the Atharva Veda (around 900 BC), the importance of controlling
breath was stressed upon. However, it is difficult to pinpoint the exact era
as the Vedas were originally passed down through stories and by word-of-
mouth.

Vedic priests avoided self-indulgences and performed sacrifices called

yajnas. They used to pose that researcher believed have now evolved into
modern Yoga postures.

3. Pre-Classical
Period

This 2,000-year period in the history of Yoga is

predominated by the Upanishads. They explain the
meanings of Vedic literature, reading between the lines
and explaining how the body and mind works. Moreover,
it talks of spiritual teachings.

Out of the 108 written documents, 20 of them

were Yoga Upanishads. They focus on different yogic
techniques that are still used, like pranayama (breathing
exercises), pratyahara (withdrawing senses), breathing
modulation, sound and meditation in complete peace. At
this time period, Yoga was divided into two forms - Karma
Yoga and Jnana Yoga.
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |7

4. Classical Period

The classical period of Yoga lasted from 500 BC TO 800 AD. The
importance of a peaceful mind, as a consequence of Yoga, was put into
the limelight during this period.

It was in this period that Yoga seeped its way into Buddhism and
Jainism. Lord Buddha was known to be the first Buddhist to study Yoga.
Buddhist literature laid emphasis on meditation and yogic poses that
helped attain enlightenment. Jainism imbibed Yoga, too, with the help of
Lord Mahavira. He stressed on the importance of meditation to attain
salvation and moksha.

The Bhagavad Gita, a 700-verse compilation of conversation

between Lord Krishna and Prince Arjuna, explains the importance of
dharma, jnana Yoga, karma Yoga and bhakti Yoga. In this renowned text,
Lord Krishna says, “Samatvam Yoga uchyate”, i.e., Yoga is a balanced
state. Yoga strives for oneness between man and nature. It takes us back
to our joyous state.

Maharshi Patanjali, the Father of Yoga, was the first yogi to truly
understand and explain the meaning of Yoga and the true purpose behind
it, in his Yoga Sutras. This was called Raja Yoga.

The first commentary on the Yoga Sutras by Veda Vyasa was written
in the classical period. The deep-rooted relationship between the
philosophy of Yoga and Samkhya philosophy (one of the six Indian
philosophies) was unearthed and talked about.

Nata dances and martial arts used the techniques written in the
Yoga Sutras, to help accentuate their dance and martial forms,
respectively.

The classical period focused on the importance of mindfulness in yoga.

Yoga seemed to flourish in this period.
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |8

4. Post-Classical
Period
The post-classical period ran up to 1700 AD. It brought forward
names of numerous Yoga teachers who worked towards the development
of this beautiful, cultural art form. Some of the yogis include Acharya
Trayas-Adi Shankaracharya, Madhvacharya, Ramanujacharya, Meera Bai
and Purandara Dasa.

Adi Shankaracharya devoted his time to the continuation of jnana Yoga

and Raja Yoga. He dedicated a large part of his life to developments and
tweaks in the yogic cultures. Meditation was also stressed upon to clear
the mind of negative thoughts.

Other yogis like Tulsidas and Purandara Dasa worked on the science of
Yoga. The Yoga of physical postures and breathing techniques or Hatha
Yoga was popularized and is still widely renowned today.

5. Modern Period

Swami Vivekananda was one of the primary yogis to spread Yoga in

the modern period, that is from 1700 AD uptil now. The period focused on
Yoga as a manner of being physically strong.

Ramana Maharshi, Ramakrishna Paramahansa, BKS Iyengar, K

Pattabhi Jois, Paramhansa Yogananda, and Vivekananda held parts in the
spread and popularity of Hatha Yoga, Vedanta Yoga and Bhakti Yoga.

Yoga has undergone a wide number of changes over the centuries.

Over this span of time, many people have been propounding numerous
theories for the spread of its culture. But even as it walks into the 21st
century, the essence and soul of Yoga lies with the feeling of oneness with
the spirit, mind, body and nature.
IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
Page |9

Contrast between Ancient and Modern

Yoga
In ancient times, man understood the true essence of Yoga. The
purpose of Yoga was to connect oneself with the world around them. It
focused on breathing and freeing of the body, spirit and mind.

Our ancestors understood the importance of mental hygiene and

concluded that regular practice of Yoga will cleanse the body and soul of
unnecessary pollutants.

However, in current times, the spoken benefits of Yoga are limited

to fitness, flexibility and ridding oneself of physical disabilities. The true
spirit of Yoga that lay in the hygiene of mind and soul, lies forgotten in the
graves of our predecessors.

With the incessant popularity of only Asanas, the people of the

world seem to have left behind the eight limbs of Yoga - only one of which
is Asanas. Yoga, in today’s time, is associated only with physical fitness
and flexibility due to the increasing popularity of Asana Yoga.

Over the last couple of years, the seven forgotten limbs are being
spoken about by the yogic world. New courses and classes are starting up
with the intent of helping to spread the full yogic culture.

The dawn of Covid-19 has made each of us sit back and think of
life’s true purpose. We have each pondered the true meaning behind it all
and made a change in our lifestyles, consciously or not. There is no better
way to incorporate this change than including Yoga in our schedule for a
fixed time every day.
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 10

EIGHT (8) LIMBS OF YOGA

The word ‘yoga’ means to connect, unite or ‘yoke’. The thing we

look to connect to is the true Self, also known as
the ‘divine essence’, ‘ultimate self’, or atman.
You might also think of this as the soul.

If that way of thinking doesn’t resonate

with you, then consider that the word yoga can
also mean separation or disentanglement. The
thing we’re disentangling from is whatever stops
us from feeling free, as the ultimate goal of any
yoga practice is to attain moksha, meaning
liberation or freedom.

So how does one go about attaining this

freedom through yoga? Does it come at the cost
of an expensive pair of yoga pants? Can you
reach it by signing up to a detox retreat or finally touching your toes?
Probably not…
According to Patanjali’s Yoga Sutras, there is an eight-fold path leading to
liberation, known as the ‘Ashtanga Yoga System’ or ‘Eight Limbs of Yoga’
(the word ‘ashta’ means ‘eight’ and ‘anga’ means ‘limb’).

1. YAMA – RESTRAINTS, MORAL DISCIPLINE

This first limb, Yama, refers to vows, disciplines or

practices that are primarily concerned with the world
around us, and our interaction with it. While the
practice of yoga can indeed increase physical strength
and flexibility and aid in calming the mind, what’s the
point if we’re still rigid, weak and stressed-out in day-
to-day life?

There are five Yamas:

1. Ahimsa (Non-Violence)
IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 11
Ahimsa probably had a very straightforward meaning to the original
audience of the Yoga Sutras and its interdiction against violence is one
that is, unfortunately, still very relevant today. In addition, some
contemporary yogis interpret ahimsa as a directive toward a vegan
diet on the basis that ‘all living beings ’ are entitled to be treated with
kindness and non-violence.

2. Satya (Truthfulness)
Telling the truth is a moral baseline we can probably all get
behind and it’s certainly one that’s not outdated. In fact, in the age
of institutionalized lying when ‘alternative facts’ (aka lies) are
condoned in the most public sectors of society, it is more important
than ever to speak the truth and support others who do so.

3. Asteya (Non-Stealing)
In Patanjali’s day, this was undoubtedly primarily an injunction
against taking someone else’s property. While that continues to be
good advice (not to mention the law), there are now so many more
ways to steal , some of which may not be as obvious. Intellectual
property, logos, pictures from the internet: whatever it is that
doesn’t belong to you, leave it be. Originality is certainly a good
choice for the modern yogi wishing to practice asteya.

4. Brahmacharya (Celibacy)
Brahmacharya is probably the yama that requires the most
massaging to fit into a contemporary yogi’s lifestyle. Yes, it’s highly
likely that the original intent was a total prohibition on sexual
activity. Yoga certainly wouldn’t be the first school of thought to
promote celibacy for its practitioners. Does that mean that’s how we
have to practice it today? Fidelity, constancy, and having honest
open relationships with our partners work as alternatives for today’s
yogi householders.

5. Aparigraha (Non-Coveting)
Now, here’s one that (unfortunately) really stands the test of
time, no modern filter necessary. Coveting what other people have,
jealousy, envy, and greed are all words for the green-eyed monster
that has apparently been with us since the beginning. It’s a tough
one to get past. One thing that can help is to name the sensation
when it arises so that we’re aware that it’s happening and are then
able to realize that we don’t have to become attached to it .
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 12

2. NIYAMA – POSITIVE DUTIES OR

OBSERVANCES

The second limb, Niyama, usually refers to duties

directed towards ourselves, but can also be considered
with our actions towards the outside world. The prefix
‘ni’ is a Sanskrit verb which means ‘inward’ or ‘within’.

There are five Niyamas:

1. Saucha (Purification)
Purification of the body and mind are specified in the Yoga
Sutras as a necessary step in detaching from the physical world in
preparation for meditation. For us, this might mean identifying and
releasing thought patterns that have the ability to distract us from our
purposes. If we can clear away thoughts that dwell on negativity or
meanness toward ourselves or others, then there’s less clutter up there
when it comes time for inner focus.

2. Santosa (Contentment)
Contentment is a real challenge for many people so it’s well worth
examining why it’s so damn hard to feel happy with ourselves. The
culture of always wanting more, of status, of constant striving to out-do
is so pervasive that it actually takes a bit of effort to realize that it’s not
compulsory. Existing in a state of constant dissatisfaction and
comparison isn’t the only way. A practice of expressing gratitude can
help us feel better about the good things we do (already) have in our
lives.

3. Tapas (Asceticism)
One of the translations of tapas is heat, so it is often interpreted
as encouraging practices that stoke our inner fire. Miller explains that
asceticism was though to produce the heat of tapas. Purification
through self-discipline is described in Patanjali’s work. In contemporary
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 13
yoga, tapas might be observed through the daily practice of postures
or meditation which require self-control to maintain.

4. Svadhaya (Study)
Svadhyaya is sometimes translated as self-study, which implies
that it means introspection, however, that doesn’t seem to be the
original intent. Rather, it meant the study, memorization, and
repetition of sacred prayers and mantras, which was and continues to
be a common practice in Hinduism. In modern times, we may choose to
interpret this as an exhortation to be diligent students of the world,
whether through formal or personal education.

5. Ishvara Pranidhana (Dedication to God/Master)

This can be a tricky one since many modern practitioners’
bridle at the suggestion that God is a prescribed part of our practice.
It’s interesting to note that the meaning of Ishvara in the original text is
also open to interpretation. It could have meant a master, a teacher, or
an unspecified god. Submission to a teacher is in line with the guru-
student relationship that was an established tradition within yoga in
India. However, surrender to a guru doesn’t sit that well with many
Western students. For our purposes, we can perhaps think of it as a
necessity to acknowledge that yoga is a spiritual practice. It affects the
whole person, whose constituent parts are mind, body, and spirit.

3. ASANA - POSTURE

The physical aspect of yoga is the third step on the path to freedom,
and if we’re being honest, the word asana here doesn’t refer to the ability
to perform a handstand or an aesthetically impressive backbend, it means
‘seat’ – specifically the seat you would take for the practice of meditation.

The only alignment instruction Patanjali gives for this asana

is “sthira sukham asanam”, the posture should be steady and
comfortable.
While traditional texts like the Hatha Yoga Pradipika list many postures
such as Padmasana (lotus pose) and Virasana (hero pose) suitable for
meditation, this text also tells us that the most important posture is, in
fact, sthirasukhasana – meaning, ‘a posture the practitioner can hold
comfortably and motionlessness’.

The idea is to be able to sit in comfort so we’re not ‘pulled’ by aches

and pains of the body, or restlessness due to an uncomfortable position.
Perhaps this is something to consider in your next yoga class if you always
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 14
tend to choose the ‘advanced’ posture offered, rather than the one your
body is able to attain.

4. PRANAYAMA – BREATH CONTROL

The word Prana refers to ‘energy’ or ‘life source’. It can be used to

describe the very essence that keeps us alive, as well as the energy in the
universe around us. Prana also often describes the breath, and by working
with the way we breathe, we affect the mind in a very real way.
Pranayama can be understood as either ‘prana-yama’ which would
mean ‘breath – control’ or ‘breath restraint’, or it could be understood as
‘prana-ayama’ which would translate as ‘freedom of breath’, ‘breath
expansion’ or ‘breath liberation’.

The physical act of working with different breathing techniques

alters the mind in a myriad of ways – we can choose calming practices like
Chandra Bhadana (moon piercing breath) or more stimulating techniques
such as Kapalabhati (shining skull cleansing breath).

Each way of breathing will change our state of being, but it’s up to
us as to whether we perceive this as ‘controlling’ the way we feel or
‘freeing’ ourselves from the habitual way our mind may usually be.

5. PRATYAHARA – SENSE WITHDRAWAL

Pratya means to ‘withdraw’, ‘draw in’ or ‘draw back’, and the second
part ahara refers to anything we ‘take in’ by ourselves, such as the
various sights, sounds and smells our senses take in continuously. When
sitting for a formal meditation practice, this is likely to be the first thing
we do when we think we’re meditating; we focus on ‘drawing in’. The
practice of drawing inward may include focusing on the way we’re
breathing, so this limb would relate directly to the practice of pranayama
too.

The phrase ‘sense withdrawal’ could conjure up images of the ability

to actually switch our senses ‘off’ through concentration, which is why this
aspect of practice is often misunderstood.

Instead of actually losing the ability to hear and smell, to see and
feel, the practice of pratyahara changes our state of mind so that we
become so absorbed in what it is we’re focusing on, that the things
outside of ourselves no longer bother us and we’re able to meditate
without becoming easily distracted. Experienced practitioners may be
able to translate pratyahara into everyday life – being so concentrated
and present to the moment at hand, that things like sensations and
sounds don’t easily distract the mind.
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 15

6. DHARANA – FOCUSED
CONCENTRATION
Dharana means ‘focused concentration’. Dha means ‘holding or
maintaining’, and Ana means ‘other’ or ‘something else’. Closely linked to
the previous two limbs; dharana and pratyahara are essential parts of the
same aspect. In order to focus on something, the senses must withdraw
so that all attention is put on that point of concentration, and in order to
draw our senses in, we must focus and concentrate intently.
Tratak (candle gazing), visualization, and focusing on the breath are all
practices of dharana, and it’s this stage many of us get to when we think
we’re ‘meditating’.

7. DHYANA – MEDITATIVE ABSORPTION

The seventh limb is ‘meditative absorption’ – when we become

completely absorbed in the focus of our meditation, and this is when
we’re really meditating. All the things we may learn in a class, online or
from a teacher are merely techniques offered to each person in order to
help them settle, focus and concentrate, the actual practice of meditation
is definitely not something we can actively ‘do’, rather it describes the
spontaneous action of something that happens as a result of everything
else. Essentially; if you are really meditating, you won’t have the thought
‘oh, I’m meditating!’….

8. SAMADHI – BLISS OR ENLIGHTENMENT

Many of us know the word samadhi as meaning ‘bliss’ or

‘enlightenment’, and this is the final step of the journey of Patanjali’s Yoga
Sutras. After we’ve re-organized our relationships with the outside world
and our own inner world, we come to the finale of bliss.

When we look at the word samadhi though, we find out that

‘enlightenment’ or ‘realization’ does not refer to floating away on a cloud
in a state of happiness and ecstasy….

Breaking the word in half, we see that this final stage is made up of two
words; ‘sama’ meaning ‘same’ or ‘equal’, and ‘dhi’ meaning ‘to see’.
There’s a reason it’s called realization – and it’s because reaching
Samadhi is not about escapism, floating away or being abundantly joyful;
it’s about realizing the very life that lies in front of us.

The ability to ‘see equally’ and without disturbance from the mind, without
our experience being conditioned by likes, dislikes or habits, without a
need to judge or become attached to any particular aspect; that is bliss.
Just as the theologian Meister Eckhart used the word isticheit meaning ‘is-
ness’ as referring to the pure knowledge of seeing and realizing just ‘what
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 16
is’, this stage is not about attaching to happiness or a sensation of ‘bliss’,
but instead it’s about seeing life and reality for exactly what it is, without
our thoughts, emotions, likes, dislikes, pleasure and pain fluctuating and
governing it. Not necessarily a state of feeling or being, or a fixed way of
thinking; just pure ‘I – am-ness’.

There’s just one catch though – Samadhi isn’t a permanent state….

Patanjali’s Yoga Sutras importantly tell us that unless we are completely
ready, without ‘impressions’ such as attachment, aversion, desires and
habits, and with a completely pure mind, we will not be able to maintain
the state of Samadhi for long:

Once the mind is pure and we truly do experience a state of Samadhi we

can keep hold of, we attain moksha, also known as mukti, meaning a
permanent state of being liberated, released and free.

BENEFITS OF YOGA

Yoga benefits have always known to be good

for your holistic health. It strikes a balance between
your body and mind. Yoga originated as a form of
wellness in India a long time ago. Today, this form of
wellness has taken over the world. In this module,
let us understand the various health benefits of
yoga.

PHYSICAL BENEFITS OF YOGA

1. HIGHER FLEXIBILITY

Your body flexibility enhances a lot because of Yoga. The various

asanas in Yoga lead to an agile and flexible body. This is very important as
you age, it avoids physical distress created by lack of flexibility.
 IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 17

2. MUSCLE STRENGTH AND TONING

One of the many loved health benefits of Yoga, is the toned and
chiseled body it gives you. Prolonged practice of Yoga can really help you
to get the perfect body you have always dreamt to have.

3. RESPIRATION AND VITALITY

Yoga helps you to connect with your inner self. This is because it
involves a lot of breathing patterns that helps your lungs to absorb more
oxygen which leads to more vitality.

4. WEIGHT REDUCTION

This is an absolute given. The effects of Yoga on your weight and

metabolism are long lasting. Weight reduction through Yoga gives you a
perfect and balanced approach towards weight reduction.

5. GOOD ATHLETIC PERFORMANCE

Fitness and good athletic performance are something that lets us

achieve more in life. Yoga gives you an athletically fit body and more
vigor.

6. A GOOD POSTURE

Yoga helps you to maintain a good posture. It ensures that you

maintain an erect spine. Fatigue and sedentary work can lead to a lot of
problems which can impact you in the long run. A good posture denotes
self-confidence too.

7. AVOIDS CARTILAGE BREAK DOWN AND PROTECT JOINT HEALTH

Yoga helps to avoid arthritis or any kind of bone related disability.

Joint cartilage in a human body is like a sponge that absorbs nutrients.
Certain areas of cartilage wear out and this is why it is crucial to protect
its health and regeneration properties at the right time. Yoga helps to
keep your cartilage health intact.

8. BLOOD FLOW AND HEART RATE

IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 18

Yoga helps to maintain good blood flow and improves blood

circulation as well. It enhances venous blood flow from internal organs to
other areas in the body. Swelling in legs and other parts of the body is
reduced when you practice even the simplest of yoga asanas. Blood clots
can lead to blocking of arteries and heart attacks. Yoga is known to
maintain your heart rate at a healthy speed. It oxygenates your blood,
increases hemoglobin and red blood cells. This thins the blood and
reduces blockage. It is also known to keep blood pressure under check.

9. BOOSTING YOUR IMMUNITY

Yoga is known to give your body the holistic wellness it deserves. It

drains the lymph which is a thick liquid in the immune cells. Further, it
enhances the lymphatic system to fight back illness. Also, it eliminates the
toxic waste produced by the cells and helps to boost your overall
immunity.

10. KEEPS YOUR ADRENAL GLANDS IN CHECK

Yoga helps to maintain your adrenal glands and lowers the

production of cortisol. Cortisol is a hormone that is secreted by adrenal
glands in response to an acute crisis or stress. Frequent crisis scenarios
can lead to high cortisol levels at all times leading to stress, loss of
memory and stress eating disorders. Yoga avoids all this and helps you to
stay happy, relaxed and healthy.

MENTAL BENEFITS OF YOGA

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.”
IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 19

TYPES OF YOGA

1. VINYASA YOGA

Vinyasa means "to place in a special way" and, in this case, yoga
postures. Vinyasa yoga is the often considered the most athletic yoga
style. Vinyasa was adapted from ashtanga yoga in the 1980s. Many types
of yoga can also be considered vinyasa flows such as ashtanga, power
yoga, and prana.

2. HATHA YOGA
The Sanskrit term "hatha" is an umbrella term for all physical postures
of yoga. In the West, hatha yoga simply refers to all the other styles of
yoga (ashtanga, Iyengar, etc.) that are grounded in a physical practice.
However, there are other branches of yoga such as kriya, raja, and karma
yoga that are separate from the physical-based yoga practice. The
physical-based yoga is the most popular and has numerous styles. Hatha
yoga classes are best for beginners since they are usually paced slower
than other yoga
3. IYENGAR YOGA
Iyengar yoga was founded by B.K.S. Iyengar and focuses on
alignment as well as detailed and precise movements. In an Iyengar class,
students perform a variety of postures while controlling the breath.
This style is really great for people with injuries who need to work slowly
and methodically. Iyengar relies heavily on props to help students perfect
their form and go deeper into poses in a safe manner.

4. KUNDALINI YOGA
Kundalini yoga practice is equal parts spiritual and physical. This
style is all about releasing the kundalini energy in your body said to be
trapped, or coiled, in the lower spine. These classes really work your core
and breathing with fast-moving, invigorating postures and breath
exercises. Intense and can involve chanting, mantra, and meditation.

5. ASHTANGA YOGA

In Sanskrit, ashtanga is translated as "Eight Limb path." In Mysore,

India, people gather to practice this form of yoga together at their own
pace—if you see Mysore-led ashtanga, it's expected of you to know the
IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 20
series. Vinyasa yoga stems from ashtanga as the flowing style linking
breath to movement.

6. BIKRAM YOGA

Bikram yoga is named after Bikram Choudhury and features a

sequence of set poses in a sauna-like room—typically set to 105 degrees
and 40% humidity. Choudhury faced sexual assault and harassment
lawsuits in the U.S. and fled to Mexico in 2017. Many studios that were
formerly Bikram now practice hot yoga, in an effort to disassociate with
the founder.

The sequence includes a series of 26 basic postures, with each one

performed twice. Many of these poses are focused on proper alignment.

7. YIN YOGA

Yin yoga is a slow-paced style of yoga with seated postures that are
held for longer periods of time. Yin can also be a meditative yoga practice
that helps you find inner peace.

8. RESTORATIVE YOGA

Restorative yoga focuses on winding down after a long day and

relaxing your mind. At its core, this style focuses on body relaxation.
Restorative yoga also helps to cleanse and free your mind.

9. PRENATAL YOGA

Prenatal yoga is carefully adapted for "moms to be" and is tailored

to women in all trimesters. Many have said that prenatal is one of the best
types of exercise for expectant moms because of the pelvic floor work,
focus on breathing, and bonding with the growing baby; prenatal yoga
also helps mothers prepare for labor and delivery. I also practiced my own
form of prenatal yoga during both of my pregnancies.

10. ANUSARA YOGA

Anusara is a modern-day version of hatha yoga, most similar to

vinyasa in that it focuses on alignment, but with more focus on the mind-
body-heart connection. It was founded by John Friend who created a
unique system called the Universal Principals of Alignment. He resigned in
2012 after accusations of sexual misconduct and financial
IFUGAO STATE UNIVERSITY
PHYSICAL EDUCATION
P a g e | 21
mismanagement. Friend has since partnered with Desi and Micah
Springer to teach the Bowspring method.

Anusara focuses on spirals and how each body part should be moving, and
it's also known for its emphasis on heart opening.

11. JIVAMUKTI YOGA

Jivamukti was founded in 1984 by Sharon Ganon and David Life.

Jivamukti is mainly vinyasa-flow-style classes infused with Hindu spiritual
teachings. At its core, this style emphasizes connection to Earth as a living
being, so most Jivamukti devotees follow their vegetarian philosophy.

References:

 https://www.getfitso.com/blog/health-benefits-of-yoga/
 http://www.ekhartyoga.com/articles/philosophy/the-8-limbs-of-yoga-explained
 https://liforme.com/blogs/blog/8-limbs-yoga-explained
 https://www.mindbodygreen.com/articles/the-11-major-types-of-yoga-explained-
simply