Yoga

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File
PM SHRI
Kendriya Vidyalaya
BNP Dewas

Name: Bharat Mandloi

Class: 12-B
Roll Number: 12208
 Yoga Prayer

ॐ संगच्छध्वं संवदध्वं
सं वो मनासी जन्ताम
दे वा भागं यता पुवे
संज्जनाना उपसाते II
Seating Arrangement
Choosing the right and comfortable
posture is important for practicing
yoga. We must take care of the
right place and posture for different
asanas. Below are some common
sitting positions:
Padmasana – This asana is best
for meditation and peace
Sukhasana – This is a simple and
comfortable asana , which
provides physical and mental
peace.
Vajrasana – This is an ideal asana
to do after meals , as it improves
digestion.
Introduction to Yoga
Yoga is an ancient Indian discipline
that helps maintain physical ,
mental and spiritual balance. It
promotes unity of body and mind.
Through yoga we keep our body
healthy , reduce mental stress and
achieve spiritual peace. The
practice of yoga acts as a triveni of
body mind and soul.
Benefits of yoga include:-
• Improve physical health
• Relief from mental stress
• Meditation and mental peace
• Increased flexibility
• Increased self-confidence
Introduction to Asanas
1. Tadasana (ताडासन):
Also known as "Mountain Pose",
this is a basic yoga posture that
helps to straighten and
strengthen the body. This
posture stretches all the body
parts, improves posture, and
energizes the body.

Benefits of Tadasana :
Improves Posture
Enhances energy transfer
Builds blood circulation
Reduces stress
Makes bones and joints stronger
Improves digestion.
Method of doingTadasana :
Position : Stand tall with your feet joined,
maintaining a balanced posture.

Hand position : Keep the hands close to

the body and the fingers close to each
other.

Breathing : Take a deep breath, raise

both hands above the head, join the palms
together, and spread the fingers.

Body Position : Stretch the body

completely, feeling a straight stretch from
the heels to the toes and from the top of the
head to the feet.

Maintain balance : Keep the body

weight equally on both feet. Make sure the
back and the head are straight.

Exhale : Slowly exhale and bring the

hands down and stand comfortably.
Precautions while doing
Tadasana
1. Those experiencing severe back pain
are advised to perform this asana
carefully.
2. Pregnant women should avoid putting
too much pressure on the stomach while
doing Tadasana.

3. If there is pain in lumpy or swollen

joints, avoid Tadasana or practice it lightly.

4. Focus on breathing : Focus on taking

deep breaths in this pose and avoid
holding your breath.

5. If you suffer from dizziness or pain,

perform this asana slowly and stay near a
wall or use support.
2. Vrikshasana (वृक्षासन) :
Also known as " Tree Pose" , this
is a very effective and popular
yoga posture that improves the
body's balancing ability ,
concentration , and mental
stability. This posture provides
mental peace and physical
strength together , and helps to
strengthen the strength of the
legs.

Benefits of Vrikshasana :
Improves balance and concentration.
Strengthens the legs .
Increases muscle flexibility .
Promotes mental peace.
Enhances enthusiasm and energy
Improves blood circulation in the body .
Method of Vrikshasana :
Starting position: First of all stand in Tadasana
(stand straight and keep hands near the body ).

Breathe: Take a deep breath and slowly bend the

right leg at the knee and place the heel on the inside
of the left thigh. Ensure the heel of the right foot
touches the inside of the left thigh firmly.

Maintain balance: Now , maintain balance of

your body and apply pressure on the ground with the
right foot .

Hand position: Join both hands together while

slowly raising them upwards. You can interlock the
fingers or join the palms facing each other (in prayer
pose). If this seems difficult , you can also keep the
hands facing forward .

Focus: Focus your eyes on a single spot while

maintaining balance (make sure your gaze is
steady).

Breathe in and out : Remain steady in this position

for a few moments , breathing deeply and keeping
your focus .
Descend carefully : Then slowly come out of
the asana by bringing your hands down and
straightening the right leg .

Opposite leg : Now repeat the same process

with the left leg .

Precautions while doing

Vrikshasana :
Severe knee or joint pain: If you have pain in
your knees , legs or back , perform this Asana with
caution and consult an expert .

Balance problems: If you are having difficulty

maintaining balance , you can take support of a wall ,
or keep your feet at a lower height .

Pregnant women: If you are pregnant , consult

a doctor before doing this asana .

Back pain or spine problems: Those with

back or spine problems are advised to perform this
asana carefully.

Avoid distractions: Practice in a quiet, stable

environment.
3. Uttanasana(उत्तानासन ):
Also known as " Standing
Forward Bend" , it is a yoga
posture that helps in making the
body flexible as well as mental
peace and reducing stress. This
posture especially stretches the
back , hips , and thighs , which
helps in the circulation of energy
in the body. Also , it provides
freshness and lightness to the
whole body.
Benefits of Uttanasana :
It strengthens the back and spine while
reducing stress and anxiety.
Stimulates the digestive system
Blood circulation improves .
Method of Uttanasana
Starting position : First of all stand in Tadasana,
that is, stand straight with the feet together .

Breathe : Take a deep breath and slowly raise

both your hands above your head. Make sure your
back and neck are straight .

Bending while exhaling : Now slowly bending

from your waist , while exhaling try to bring your
hands near the feet . If your flexibility is more then try
to reach the hands directly to the soles of the feet . If
the flexibility is less then try to bring the hands
straight to the soles of the feet . If so, you can reach
your hands to your knees or ankles , or keep a slight
inclination .

Head and neck position : Make sure your

neck is completely loose and your head hangs down.
Make sure you are bending with your back straight
and not bending from the waist.

Position of feet : Feet should be flat on the

ground, heels parallel, to enhance body balance.

Maintain stability : Stay in this position for a few

moments and take deep , balanced breaths. Slowly
begin the process of standing up your body .
Breathe in and get up : Then slowly bring your
hands down and stand up straight from the waist.
Make sure to straighten your back and neck last .

Precautions while doing

Uttanasana :
Serious back or spine issues: Consult a
yoga instructor before attempting this asana, as
improper technique may harm the back.

Pregnant women : Pregnant women should

avoid this asana or perform it with caution. Especially
avoid this asana in the third trimester .

Knee injury : If you have any injury or problem in

your knees , then practice this asana by bending the
knees and do not take the hands to the feet .

Control your breathing : Be mindful of your

breathing in this asana. Avoid bending too quickly
and breathe deeply , so that you can stay in the
position for a longer time .

Limit of flexibility : Do this asana slowly and

safely. Identify the limit of flexibility of your body and
practice without any force .
4. Bhujangasana(भुजंगासन ):
Also known as " Cobra Pose" , is
an important yoga asana that
helps to increase body flexibility ,
strength and mental peace. It is
mainly beneficial for the back ,
abdomen and shoulders.
Bhujangasana is also known as
the "snake position" as the body
position in it resembles a snake
with its hood raised .
Benefits of Bhujangasana :
It strengthens the back and spine .
Strengthens the abdominal muscles
Improved breathing capacity,
especially when the chest is lifted.
Boosts morale.
Boosts energy levels.
Method of Bhujangasana :
Starting position : First of all lie down on the
ground on your stomach. Keep your legs straight and
your toes bent outwards. Keep both hands below the
shoulders , elbows bent and toes on the ground.

Breathe : Take a deep breath and raise your chest

slowly.

Lifting the shoulders and chest : As you lift

the chest , pull the shoulders back and slowly tilt the
head back . Make sure that the pressure of your
hands on the ground is light, and your back should
mainly rise naturally.

Back position : Keep your back completely

straight and try to stretch it upwards without any
strain .

Meditation and Breathing : Pause in this

position for a few moments , breathe deeply and
concentrate, and then come back to previous state.

Repeat the second time : This asana can be

repeated 3-5 times , each time staying in the position
for 15-30 seconds.
Precautions while doing
Bhujangasana:
Severe back pain : If you have severe pain in
the spine , back or shoulders, be cautious while
doing Bhujangasana and do it gently or avoid it
altogether .

Pregnant women : Pregnant women should

avoid this asana , as it can cause problems due to
pressure on the stomach .

Heart disease : People suffering from heart

disease should perform this asana slowly and
carefully , as this is a chest opening asana .

Serious stomach problems : If you have any

serious stomach problem (such as stomach ulcers),
avoid doing this Asana or consult a yoga expert .

Focus on breathing : Control your breathing

during this asana and never exhale forcefully.
Breathe deeply and steadily .

Pressure in the asana : If you apply too much

pressure with your hands then it can cause back pain
, so maintain light pressure with the hands and let
the body rise up naturally.
5. Dandasana(दण्डासन) :
Dandasana, also known as "
Staff Pose" , is a simple and
basic yoga asana that improves
body posture , spine strength ,
and leg muscles. This asana is
performed at the beginner level
of yoga practice and forms the
foundation for other asanas.
Dandasana is ideal for bringing
stability and balance in the body.
Benefits of Dandasana :
Increases the strength of the spine.
Increases leg strength
Improves balance and focus .
Stimulates the digestive system
Blood circulation in the body : This
asana improves blood circulation .
Method of Dandasana :
Starting position : First of all, sit straight on the
ground. Stretch your legs straight ahead and keep
your feet close to each other .

Hand position : Keep your hands straight beside

your body and keep your toes on the ground. You
can keep your palms on your thighs or directly on the
ground .

Position of legs : Keep the legs completely

straight and try to pull the toes upwards, without
straining the feet.

Breathe : Take a deep breath and try to stretch

your body upwards such that your spine and head
are in a straight line .

Maintain balance : Keep the head and neck

straight , and the back completely straight. In this
position, put the body weight equally on both hips .

Concentrate : Remain still in this position for

some time , breathe deeply , and maintain stillness in
the body .
Coming out of the asana : Come out of the
position by exhaling slowly and relaxing the hands
and legs.

Precautions while doing

Dandasana :
Severe back or spine problems : If you
have serious spine , back , or hip problems , perform
this asana with caution and seek guidance from a
yoga instructor if necessary .

Pregnant women : Pregnant women should

sit in this asana slowly and carefully , so that there is
no pressure on the stomach .

Shoulder and knee injuries : If you have

shoulder or knee injuries , then balance the body
weight properly while doing this asana and practice
according to your capacity .

Focus on breathing : Control your breathing in

this Asana , take deep breaths and avoid holding
your breath at any time .

Balance of hands and feet : Do not put too

much pressure on hands and feet. Keep the body
naturally straight and relaxed.
6. Paschimottanasana
(पश्चिमोत्तानासन):
Also known as " Seated Forward
Bend" , it is a very effective yoga
posture that makes the body
flexible , strong and mentally calm.
It is mainly beneficial for the back ,
thighs and waist. Also , this posture
improves digestion and Promotes
mental calmness.
Benefits of
Paschimottanasana:
Improved digestive system .
Stress reduction and mental
calmness .
Improved Flexibility of hips and
thighs
Feeling well-being and energy .
Method of doing
Paschimottanasana :
Starting position : First of all sit on the ground.
Keep your legs straight and toes pointing upwards .
Feet should be slightly close to each other , but
knees should not be bent . Keep your hands on your
thighs , and keep the body straight .

Breathe in and stand up straight :

Take a deep breath in and straighten your back,
lengthening your spine . Exhale slowly and bend
your body forward as if you are moving toward your
feet .
Bending forward and reaching the hands
to the feet :
When you bend forward , bend from your waist (keep
your shoulders and neck loose rather than bending
from the waist ). Try to bring your hands to your feet
(to your toes or ankles). If you are less flexible, then
bringing your hands to your knees is also fine .

Position of the head and neck :

Try to bring the head closer to your feet. If the head
does not reach the feet directly , do not panic , try
slowly.
Keep the neck loose and relaxed , and do not put
any pressure on the muscles .
Maintain status :
Stay comfortably in this position for some time ( 30
seconds to 1 minute) , breathe deeply and
completely relax the body .

Coming out of the posture :

Now lift your body back up while breathing slowly.
First straighten the head and then the back , and
finally keep the hands relaxed.

Precautions while doing

Paschimottanasana:
Serious back or spine problems :
If you have any serious back , spine , or hip
problems , practice this with caution or consult a
yoga instructor. This asana can put pressure on your
spine , so without proper technique it can be harmful

Pregnant women :
Pregnant women should not put any pressure on the
stomach while doing this asana.

Knee problems :
If you have any problems in your knees , then do this
asana by slightly bending your legs or leaning with
some support , so that there is no pressure on the
knees .
7. Sarvangasana (सवाांगासन):
Sarvangasana, commonly called the
Shoulder Stand pose, is a full-body
inversion that engages almost all
the major muscles of the body. The
term "Sarvangasana" comes from
the Sanskrit words "Sarva,"
meaning "all," and "Anga," meaning
"limbs" or "body parts," signifying
that this pose affects all parts of the
body.
Benefits of Sarvangasana :
Improves blood circulation
Stimulates the thyroid gland .
Balance and Peace of Mind
Improves the digestive system
Improves muscle strength and
flexibility
Method of Sarvangasana :
Starting position :
First of all, lie down on the ground on your back.
Keep your legs slightly close to each other . Keep
your hands close to the body , palms facing
downwards and keep your legs completely straight .

Raising the legs :

Now slowly start lifting the legs. As you lift the legs ,
keep the abdominal and navel muscles tight to keep
the body stable . Raise the legs to 90 degrees , so
that they are standing straight .

Supporting the shoulders :

When you have to balance your body after coming
up on your feet , keep both hands under your back
and take support of your shoulders . While lifting your
body with the help of your shoulders , keep your
waist , legs and body straight. Make sure that your
head and neck are not at all on the ground , the
weight of your body should be only on your
shoulders.

Maintain the posture :

When the body is completely straight , keep both the
legs above the head , and keep the body weight
completely on the shoulders . Stay in this position for
some time ( 30 seconds to 1 minute) and breathe
deeply .
Breathing and Meditation :
Make sure your breathing is steady and deep. During
this time , feel mentally calm and concentrate .

Coming out of the posture :

Now slowly bring your legs down and first bring your
waist and then your shoulders to the ground and
then release the position . When you bring your legs
down , first straighten your legs slowly and then
slowly bring your waist down and lie down on the
ground . Finally, place your back comfortably on the
ground and lie down peacefully for some time.

Precautions while doing

Sarvangasana :
Serious neck and shoulder problems :
If you have any serious neck or shoulder problems ,
consult a doctor before doing this asana. Do not put
too much pressure on the shoulders , as it may
aggravate the problem .

Pregnant women :
Pregnant women should avoid Sarvangasana as it
puts pressure on the abdomen and can have
negative effects on the womb .
Heart patients :
If you have any heart related problems (such as high
blood pressure , heart beats , or any other heart
disease) , then do this asana with caution. Consult a
doctor before doing it .

Serious back problems :

Avoid this asana if you have any serious back
problem (such as a slip disc). It can put pressure on
the back and make the condition worse .

Focus on breathing :
Control your breathing during this asana. Whenever
you do this asana , take slow , deep and steady
breaths.
8. Halasana (हलासन):
Halasana is known as the plough
pose because the final position
of your body resembles the
shape of the plough/plow (a
farming tool). Halasana is also
known as the inversion
circulation pose.

Benefits of Halasana :
Flexibility of the back and spine .
Improves digestive system .
Reduces stress and anxiety.
Benefits the cardiovascular system .
Flexibility of the hips and thighs .
Method of Halasana :
Starting position :
First of all, lie down on the ground on your back.
Keep your feet slightly close to each other and keep
your hands close to the body. The palms of the
hands should be facing the ground. Keep the head
and neck straight and leave the body completely
relaxed .

Raising the legs :

Take a deep breath and start raising your legs slowly.
Keep your legs straight and close to your body.
Raise your legs to 90 degrees, lift your waist, and
support it with both hands while pressing your
shoulders to the ground.
Bringing the legs behind the head :
Now try to slowly bring your feet to the ground
behind your head. This position produces the shape
of a plow . If you have difficulty in reaching the
ground with your feet , you can try bending less and
gradually increase flexibility . Keep the legs
completely straight and keep your back open .

Maintain status : Stay

in this position for some time ( 30 seconds to 1
minute). During this, take deep and steady breaths .
Keep in mind that there is no pressure on your
shoulders and back , and the body weight should be
balanced on the shoulders and hips .
Coming out of the asana :
To come out of this position , first lift your legs slowly
and bring them back straight . Then , return to your
position by slowly bringing your back to the ground .
Come back . During this process , keep your
breathing controlled and your body relaxed.
Precautions while doing
Halasana :
Severe back , spine, or shoulder
problems :
People with severe back, spine, or shoulder
problems should perform Halasana with caution or
avoid it altogether, as the pose can put pressure on
these areas.

Pregnant women :
Pregnant women should avoid Halasana , as this
asana puts pressure on the stomach and can have
negative effects on the womb.

Neck problems :
If you have any neck problems (such as pain or
stiffness) , be careful before doing this asana. Try to
relax your neck and avoid tension.

Take care of your breathing :

Control your breathing while doing Halasana. Take a
deep breath and release it steadily and slowly. Never
try to hold your breath.
9. Navasana(नावासन) :
Navasana, also known as "Boat
Pose", is a powerful yoga
posture that is especially used to
strengthen the abdominal, spine,
and leg muscles. The word
Navasana comprises Sanskrit
words 'nava', which refers to the
boat, and 'asana', which means
posture.
Benefits of Navasana :
Strengthening of abdomen and waist.
Improves digestion.
Brings balance and stability to the
body .
Flexibility of hips and thighs.
Ease and energy flow .
Mental calmness and focus .
Method of Navasana :
Starting position :
First of all sit on the ground. Keep your legs straight
and slightly close to each other . Keep your back
straight and shoulders loose. Place your hands on
your thighs and breathe.

Lifting the legs :

Slowly lift one leg straight up, then lift the other.
Raise both legs to about 45-60 degrees, keeping
them straight with toes pointing upward.

Position of the hands :

Extend your hands straight in front, keeping your
fingers parallel to your legs. Balance your body while
holding this position, which resembles the shape of a
boat, giving it the name "Boat Pose."

Meditation and breathing :

In this position, take a deep breath and keep the
body steady. During this, keep your body and mind
balanced and calm . Keep the back straight and the
body flexible. Remain steady in this position for some
time ( 20-30 seconds) .

Coming out of the posture :

Breathe slowly as you lower your feet and hands.
Return to the ground with your back straight, then lie
down or sit comfortably.
Precautions while doing
Navasana :
Serious back and spine problems :
If you have any serious back , spine , or waist
problem (such as slip disc , arthritis , or injury) , be
careful while doing Navasana. This asana puts
pressure on the back , so it can aggravate the
problem .

Pregnant women :
Pregnant women should avoid doing Navasana , as
this asana puts pressure on the stomach. It can pose
a risk to the pregnancy .

Heart disease and high blood pressure :

If you have heart problems or high blood pressure ,
perform Navasana with caution or consult a doctor.
This asana can put pressure on the body and
aggravate these problems .

Pay attention to your breath :

While doing Navasana , keep your breathing
controlled and steady. Never try to hold your breath ,
as this can cause dizziness .
10. Shavasana (शवासन):
Shavasana, also known as "Corpse
Pose", is a vital final pose in yoga,
practiced for relaxation and mental
peace. Often used in yoga nidra and
restorative yoga, it helps calm the
mind, relax the body, and restore
balance. This pose is particularly
effective for relieving stress, fatigue,
and mental instability, making it an
essential part of every yoga session.

Benefits of Shavasana :
Mental peace
Reducing stress and anxiety
Improving high blood pressure
Improving digestion
Rebuilding energy
Relaxing muscles
Boosting morale and confidence .
Method of Shavasana :
Starting position :
First of all, lie down on the ground on your back.
Keep your legs slightly spread and keep your hands
at a little distance from the body , palms should be
upwards . Leave the body completely loose and
close your eyes . Keep the head and neck straight
and keep the rest of the body comfortably on the
ground .

Complete relaxation of the body : First

of all , start meditating from the feet and slowly feel
every part of the body and relax it. Take each part of
the body , such as legs , hips , stomach , back ,
shoulders , neck and face, to a state of relaxation .

Breathing process :
Now inhale deeply and exhale. Make the breath slow
, steady and deep. Pay attention to your breathing
and feel your body become more and more relaxed
with each breath . Exhale slowly and try to bring your
body into a state of greater relaxation with each
breath .

Meditation and mental relaxation :

During this time, try to keep your mental state calm
as well. If thoughts arise , feel them and then let
them go , as if they fly away like clouds in the air .
Try to keep yourself mentally calm and focused .
Coming out of the posture :
Now when you feel that the body and mind have
become completely calm , then slowly start the
process of coming out of the asana by slightly
shaking your body . Slowly open your eyes , slightly
stretch the hands and legs and then try to get up
calmly .

Precautions while doing

Shavasana :
Be careful about sleep :
The purpose of Shavasana is not to fall asleep , but
to achieve relaxation and mental peace. If you fall
asleep , it will defeat the purpose of the practice. Try
to relax while being fully aware .

Serious physical problems :

Individuals with severe physical issues, such as
chronic pain or injuries, should consult a doctor
before attempting Shavasana.

It may be difficult to concentrate at first :

If your attention gets distracted in the beginning ,
don't worry. Practice focusing gradually. Mental
clarity requires practice and patience.
 Pranayama :
1. Anulom-Vilom Pranayama :
Anulom Vilom is an ancient Pranayama technique
that involves controlling breathing through one nostril
, exhaling through the other , then doing it in reverse
order. It helps in mental peace , reducing stress and
improving physical health .
Method :
Controlled inhalation and exhalation of breath is
done through the nostrils. First inhale deeply through
the right nostril (anulom) , then exhale slowly through
the left nostril (vilom). After this inhale through the left
nostril and exhale through the right. Repeat this
process for a few minutes.
Benefit :
Reduction of mental stress , increase in
concentration , normalization of blood pressure , and
improvement in the respiratory system. It provides
peace and stability to the brain , which can help in
relieving anxiety and depression
Caution : While doing Anulom-Vilom, people
suffering from any kind of breathing problem , heart
disease or high blood pressure should consult a
doctor. During practice, keep in mind that the body
and mental state should be calm.
2. Kapalabhati Pranayama :
Kapalabhati is an ancient breathing control technique
in which the breath is exhaled rapidly through the
nose and the abdomen is drawn in. This practice
helps in flushing out toxins from the body , improving
digestion, increasing mental clarity and reducing
stress.

Method :
First, sit comfortably , keep your spine straight and
close your eyes. Then , take a deep breath and
exhale quickly while pulling your stomach inward. Do
not hold your breath; focus solely on rhythmic and
forceful exhalations.. Do this for 2-3 minutes , you
can gradually increase the time.

Benefits :
These include refreshment of the mind , increased
physical energy , improved digestion and mental
peace. It also reduces stress and anxiety and helps
flush out toxins from the body.

Caution :
While doing Kapalabhati, people suffering from heart
disease , high blood pressure , pregnancy or
stomach related problems should consult a doctor
before doing it.
3. Bhastrika Pranayam :
Bhastrika Pranayama is a breathing technique that
involves deep and rapid breathing . It involves
forceful inhalation and exhalation through the
nostrils. It activates the prana energy , improves
blood circulation in the body , mental clarity , and
increases energy .

Method :
First, sit in a comfortable posture and keep your
spine straight. Then , take a deep breath and fill the
lungs completely with air , then exhale quickly.
Perform this action quickly; contract the stomach as
you exhale. This is done with contractions. Do this
process 20-30 times and then gradually increase the
time .

Benefit :
These include increased physical energy, mental
clarity, improved digestion , and increased oxygen
supply to the body. It strengthens the respiratory
system and reduces stress .

Caution :
While doing Bhastrika, people suffering from high
blood pressure , heart disease , or pregnancy should
consult a doctor before doing it. Always do it in a
calm and clean environment .
4. Ujjayi Pranayam :
Ujjayi Pranayama is a special breathing technique in
which the breath is taken in a deep and controlled
manner , and a soft sound is produced in the throat.
It is also called "vibrant breathing". It awakens the
prana energy , calms the mind and helps in healing
the pain. and helps in meditation .

Method :
First of all, sit in a comfortable posture , keep the
spine straight and close the eyes. Then , inhale
through the nose , but during this do a slight
contraction in the throat (close the throat a little) , so
that while breathing "Ujjayi" is produced. The sound
should be heard. Now exhale slowly , then exhale
while maintaining the same contraction in the throat.
Repeat this for some time .

Benefit :
Such as mental peace , energy circulation in the
body , and balance of blood pressure. It strengthens
the respiratory system and makes the mind stable .

Caution :
People suffering from high blood pressure , heart
disease , or respiratory problems should consult a
doctor before doing this. Do this in a calm and
meditative environment only .
5. Suryabhedha Pranayama :
Suryabhedha Pranayama is a breathing technique
that involves inhaling deeply and rapidly through one
nostril and exhaling through the other. It generates
heat in the body , increases mental energy , and
improves blood circulation , thus benefiting physical
and mental health .

Method :
First of all , sit in a comfortable posture and keep
your spine straight. Now close the right nostril with
the thumb and inhale deeply through the left nostril.
Then close the left nostril and exhale through the
right nostril. Repeat this process for some time. This
can be done slowly for 5-10 minutes .

Benefits :
Mental peace , energy flow , improved digestion ,
and balancing blood pressure. It strengthens the
respiratory system and helps in concentrating the
mind .

Caution :
Suryabhedha Pranayama should be practised with
caution by people suffering from high blood pressure
, heart disease , or respiratory problems. This
pranayama should be practised in a calm and orderly
environment .
 Kriya
1. Tratak Kriya :
Tratak Kriya is a meditation practice in which the
eyes are focused on a stationary object , such as a
candle flame , for a long period of time . It increases
mental concentration, improves eyesight , provides
mental peace and stability , and reduces stress .

Method :
First , sit in a quiet and dark place. Place a candle or
lamp in front of you and look at its flame steadily with
your eyes. Look at it for some time without blinking ,
then slowly close your eyes and visualize the flame
of the lamp. Do this for 5-10 minutes and gradually
increase the time .

Benefit :
Tratak Kriya improves mental clarity , ability to focus ,
increases concentration , and reduces stress. It is
also beneficial for the eyes and provides peace to
the mind .

Caution :
Stop doing this exercise if you feel excessive fatigue
or irritation in your eyes. People with eye problems
should consult a doctor before doing this .
2. Neti Kriya :
Neti Kriya is a cleansing yoga technique used to
purify the nasal passages and improve respiratory
health. This practice is beneficial for maintaining
overall respiratory hygiene.

Method :
To perform Neti Kriya, begin by sitting or standing in
a comfortable position on a flat surface. Fill a Neti pot
with lukewarm saline water. Tilt your head slightly to
one side and insert the spout of the Neti pot into one
nostril, pouring the water gently. Allow the water to
flow through the nasal passage and exit from the
opposite nostril. Repeat the process on the other
side. Once completed, gently blow out any remaining
water from both nostrils to ensure they are clear.

Benefit :
Neti Kriya cleanses the nose , throat and respiratory
tract , providing relief from cold , cough , allergies ,
and respiratory problems. It also increases mental
clarity and energy .

Caution :
While doing Nati Kriya, the temperature of water
should be appropriate. If there is any problem in the
nostrils or someone has a nasal infection , then do
not do this. This Kriya should be done only under
proper guidance.
3. Nauli Kriya :
Nauli Kriya is a yoga asana in which the navel is
moved up and down by controlling the abdominal
muscles . This kriya strengthens the digestive
system , removes the problem of constipation and
gas , and helps in internal cleaning of the body.

Method :
First of all , stand straight and keep the legs slightly
apart. Then, take a deep breath and hold the breath
inside. Now , stretch the abdominal muscles and
move them forward and backward , like stretching
the stomach to the left and then to the right. During
this, keep in mind that the breath does not come out.
Do this continuously for some time and then exhale .

Benefits :
Nauli Kriya improves digestion , reduces belly fat ,
strengthens the intestines , and energizes the body.
It also increases mental peace and concentration .

Caution :
This activity should be done with caution by people
suffering from stomach related problems like
indigestion , ulcers , or heart disease. It should be
done on an empty stomach only. If someone is in a
lot of pain, stop it immediately.
 Meditation
Meditation is a mental process in which a
person focuses his entire concentration and
morale on a single object, thought, or task.
It is a means of achieving mental peace,
balance, and inner awareness. Meditation
provides peace of mind, reduces stress, and
improves mental health. It is an important
method of yoga and sadhana, which helps
in achieving self-knowledge and peace.

Types of meditation :
1. Raja Yoga Meditation : Raja Yoga
Meditation is a process of attaining peace of
soul and connecting with God by controlling
and focusing the mind .
2. Karmayoga Meditation : This
meditation focuses on keeping one's mental
state calm and balanced while working. In
this, a person works with complete devotion
and dedication in his work .
3. Bhakti Yoga Meditation : This
meditation is related to devotion and faith in
God , in which a person meditates on the
name or form of God. It increases the
feeling of emotional peace and love .

4. Hatha Yoga Meditation : This is a

meditation involving the combination of
body and mind , in which the mental state is
calmed through physical postures and
pranayama .

5. Vigyan Dhyan : In this, a person

meditates to develop a deeper
understanding of the ecosystem of his mind
and body. This meditation is mostly done for
mental and physical balance.

6. Chakra Meditation : This meditation

balances the body's energy centers, known
as chakras. By focusing on chakras through
visualization, breathing, or mantras, it
enhances energy flow, emotional stability,
and spiritual growth.
Benefits of meditation :
Mental Peace:
Meditation reduces mental stress, anxiety, and
confusion, which provides peace and keeps the
mind calm .

Focus :
Meditation increases mental concentration and
the ability to focus, thereby increasing efficiency
and productivity in tasks .

Emotional balance :
Meditation makes it easier to control one's
emotions, thereby reducing negative emotions
such as anger, fear, and sadness .

Stress relief :
Meditation is an effective way to reduce mental
stress. It also reduces physical stress, which
helps relax the body .
Improves memory :
Meditation increases mental clarity, which
improves memory and thinking ability .
Peace Prayer Mantra:
सर्वे भर्वन्तु सुखिन:
सर्वे सन्तु ननरामय:।
सर्वे भद्रानि पश्यन्तु
मा कनिद् दु ुःिभाग्भर्वेत्॥

Meaning:
सवे भवन्तु सुखिन-"सभी जीर्व सुिी ह ों |"
"May all beings be happy. "

सवे सन्तु श्चनरामय- "सभी र ग ों से मुक्त और स्वस्थ ह ।ों "

"Free and healthy from all diseases. "

सवे भद्राश्चि पश्यन्तु - "सभी शुभ कायों और आशीर्वााद ों

क दे िें।"
"See all the good deeds and blessings."

मा कश्चिद् दुुःिभाग्भवेत्-"क ई भी दु ि का भागी न ह ।"

"Let no one share in suffering."