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Concept of Aahara (Diet) according to Yogic texts

Significance of Hath Yoga practices in Health promotion
Concept of mental well being according to Patanjali Yoga
Yogic practices of Patanjali Yoga: Bahiranga and Antaranga Yoga
Concept of healthy living in Bhagwad Gita
Importance of subjective experience indaily Yoga Practice

Unit Objecives
At the end of this unit, you will be able to:
1. Explain about human body anatomy
2. Explain various internal organs and glands
3. Define role of organs and glands in a person’s health
4. Describe the benefits of Yoga on human body

3.1 Human Body

Human Body is a very complex machine. It works well when all of its components works in tandem
and remain in good condiion. We can divide Human Body in following systems -
1- Skeletal System
2- Cardiovascular System
3- Muscular System
4- Digesive System
5- Endocrine System
6- Nervous System
7- Respiratory System
8- Immune & Lymphaic System
9- Urinary System

10- Female Reproducive System

11- 11- Male Reproducive System

3.1.1 Skeletal System

The skeletal system in an adult body is made up of 206 individual bones. These bones are arranged into two
major divisions: the axial skeleton and the appendicular skeleton. The axial skeleton runs along the body's
midline axis and is made up of 80 bones in the following regions:
Skull, Hyoid, Auditory ossicles, Ribs, Sternum and Vertebral column
The appendicular skeleton is made up of 126 bones in the following regions:

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Upper limbs, Lower limbs, Pelvic girdle and Pectoral (shoulder) girdle

Fig. 3.2.1. Skeletal System

3.2.1.1 Skull
The skull is composed of 22 bones that are fused together except for the
mandible. These 21 fused bones are separate in children to allow the
skull and brain to grow, but fuse to give added strength and protecion
as an adult. The mandible remains as a movable jaw bone and forms
the only movable joint in the skull with the temporal bone.
The bones of the superior porion of the skull are known as the
cranium and protect the brain from damage. The bones of the inferior
and anterior porion of the skull are known as facial bones and support
the eyes, nose, and mouth. Fig. 3.2.2. Skull

3.1.1.2 Hyoid and Auditory Ossicles

The hyoid is a small, U-shaped bone found just inferior to the mandible. The hyoid is the only
bone in the body that does not form a joint with any other bone—it is a floaing bone. The hyoid's
funcion is to help hold the trachea open and to form a bony
connecion for the tongue muscles.
The malleus, incus, and stapes—known collecively as the
auditory ossicles—are the smallest bones in the body. Found in
a small cavity inside of the temporal bone, they serve to
transmit and amplify sound from the eardrum to the inner ear.
Fig. 3.2.3 Hyoid & Auditory Ossicles

3.1.1.3 Vertebrae
Twenty-six vertebrae form the vertebral column of the human body. They are named by region:
Cervical (neck) - 7 vertebrae Thoracic (chest) - 12 vertebrae Lumbar (lower back) - 5 vertebrae
Sacrum- 1 vertebra Coccyx (tailbone) - 1 vertebra

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With the excepion of the singular sacrum and coccyx, each vertebra is
named by the first letter of its region and its posiion along the superior-
inferior axis. For example, the most superior thoracic vertebra is called T1, and
the most inferior is called T12.

Fig. 3.2.4. Vertebrae

3.1.1.4 Ribs and Sternum

The sternum, or breastbone, is a thin, knife-shaped bone located along the midline of the anterior
side of the thoracic region of the skeleton. The sternum connects to the ribs by thin bands of
carilage called the costal carilage.
There are 12 pairs of ribs that together with the sternum form the
ribcage of the thoracic region. The first seven ribs are known as “true
ribs” because they connect the thoracic vertebrae directly to the
sternum through their own band of costal carilage. Ribs 8, 9, and 10
all connect to the sternum through carilage that is connected to the
carilage of the seventh rib, so we consider these to be “false ribs.”
Ribs 11 and 12 are also false ribs but are also considered to be
“floaing ribs” because they do not have any carilage attachment to
the sternum at all.
Fig.3.2.5. Ribs & Sternum

3.1.1.5 Pectoral Girdle and Upper Limb

The pectoral girdle connects the upper limb (arm) bones to the axial skeleton and consists of
the left and right clavicles and left and right scapulae.
The humerus is the bone of the upper arm. It forms the ball and socket joint of the shoulder with the
scapula and forms the elbow joint with the lower arm bones. The radius and ulna are the two bones
of the forearm. The ulna is on the medial side of the forearm and
forms a hinge joint with the humerus at the elbow. The radius allows
the forearm and hand to turn over at the wrist joint.
The lower arm bones form the wrist joint with the carpals, a group of
eight small bones that give added flexibility to the wrist. The carpals
are connected to the five metacarpals that form the bones of the
hand and connect to each of the fingers. Each finger has three
bones known as phalanges, except for the thumb, which only has two
phalanges.
Fig. 3.2.6. Pictoral Girdle & Upper Limb

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3.1.1.6. Pelvic Girdle and Lower Limb

Formed by the left and right hip bones, the pelvic girdle connects the lower limb (leg) bones to the axial
skeleton.
The femur is the largest bone in the body and the only bone of the thigh
(femoral) region. The femur forms the ball and socket hip joint with the hip
bone and forms the knee joint with the ibia and patella. Commonly called
the kneecap, the patella is special because it is one of the few bones that
are not present at birth. The patella forms in early childhood to support the
knee for walking and crawling.
The ibia and fibula are the bones of the lower leg. The ibia is much larger
than the fibula and bears almost all of the body's weight. The fibula is
mainly a muscle attachment point and is used to help maintain balance.
The ibia and fibula form the ankle joint with the talus, one of the seven
tarsal bones in the foot.
Fig. 3.2.7. Pelvic Girdle & Lower Limb

The tarsals are a group of seven small bones that form the posterior end of the foot and heel.
The tarsals form joints with the five long metatarsals of the foot. Then each of the metatarsals
forms a joint with one of the sets of phalanges in the toes. Each toe has three phalanges except
for the big toe which only has two phalanges

3.2.1.2 Cardiovascular System

The cardiovascular system consists of the heart, blood vessels, and the approximately
5 liters of blood that the blood vessels transport. Responsible for transporing
oxygen, nutrients, hormones, and cellular waste products throughout the body,
the cardiovascular system is powered by the body's hardest-working organ — the
heart, which is only about the size of a closed fist. Even at rest, the average heart
easily pumps over 5 liters of blood throughout the body every minute.

Fig. 3.2.8. Cardiovascular System

3.1.2.1 The Heart
The heart is a muscular pumping organ located medial to the lungs along the
body's midline in the thoracic region. The bottom ip of the heart, known as
its apex, is turned to the left so that about 2/3 of the heart is located on the
body's left side with the other 1/3 on the right. The top of the heart, known as
the heart's base, connects to the great blood vessels of the body: the aorta,
vena cava, pulmonary trunk, and pulmonary veins.
There are 2 primary circulatory loops in the human body: the pulmonary
circulaion loop and the systemic circulaion loop. Fig. 3.2.9. The Heart

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Pulmonary circulaion transports de-oxygenated blood from the right side of the heart to the lungs,
where the blood picks up oxygen and returns to the left side of the heart. The pumping chambers of
the heart that support the pulmonary circulaion loop are the right atrium and right ventricle.
Systemic circulaion carries highly oxygenated blood from the left side of the heart to all of the issues
of the body (with the excepion of the heart and lungs). Systemic circulaion removes wastes from
body issues and returns de-oxygenated blood to the right side of the heart. The left atrium and left
ventricle of the heart are the pumping chambers for the systemic circulaion loop.

3.1.2.2 Blood Vessels

Blood vessels are the body's highways that allow blood to flow quickly
and efficiently from the heart to every region of the body and back
again. The size of blood vessels corresponds with the amount of
blood that passes through the vessel. All blood vessels contain a hollow
area called the lumen through which blood is able to flow. Around the
lumen is the wall of the vessel, which may be thin in the case of
capillaries or very thick in the case of arteries.
Fig. 3.2.10. Blood Vessels

3.2.1.3 Muscular System

The muscular system is responsible for the movement of the human body.
Attached to the bones of the skeletal system are about 700 named muscles that
make up roughly half of a person's body weight. Each of these muscles is a
discrete organ constructed of skeletal muscle issue, blood vessels,
tendons, and nerves. Muscle issue is also found inside of the heart,
digesive organs, and blood vessels. In these organs, muscles serve to
move substances throughout the body.
There are three types of muscle issue: Visceral, cardiac, and skeletal.
Fig. 3.2.11. Muscular System

3.1.3.1 Visceral Muscle

Visceral muscle is found inside of organs like the stomach, intesines, and blood vessels. The
weakest of all muscle issues, visceral muscle makes organs contract to move substances
through the organ. Because visceral muscle is controlled by the unconscious part of the brain,
it is known as involuntary muscle—it cannot be directly controlled by the conscious mind. The
term “smooth muscle” is often used to describe visceral muscle because it has a very smooth,
uniform appearance when viewed under a microscope. This smooth appearance starkly
contrasts with the banded appearance of cardiac and skeletal muscles.

3.1.3.2 Cardiac Muscle

Found only in the heart, cardiac muscle is responsible for pumping blood throughout the body. Cardiac
muscle issue cannot be controlled consciously, so it is an involuntary muscle. While hormones and
signals from the brain adjust the rate of contracion, cardiac muscle simulates itself to contract. The
natural pacemaker of the heart is made of cardiac muscle issue that simulates other cardiac muscle

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cells to contract. Because of its self-simulaion, cardiac muscle is considered to be autorhythmic or

intrinsically controlled.
The cells of cardiac muscle issue are striated—that is, they appear to have light and dark stripes when
viewed under a light microscope. The arrangement of protein fibers inside of the cells causes these light
and dark bands. Striaions indicate that a muscle cell is very strong, unlike visceral muscles.
The cells of cardiac muscle are branched X or Y-shaped cells ightly connected together by special
juncions called intercalated disks. Intercalated disks are made up of finger like projecions from two
neighbouring cells that interlock and provide a strong bond between the cells. The branched structure
and intercalated disks allow the muscle cells to resist high blood pressures and the strain of pumping
blood throughout a lifeime. These features also help to spread electrochemical signals quickly from cell to
cell so that the heart can beat as a unit.

3.1.3.3 Skeletal Muscle

Skeletal muscle is the only voluntary muscle issue in the human body—it is controlled consciously. Every physical
acion that a person consciously performs (e.g. speaking, walking, or wriing) requires skeletal muscle. The
funcion of skeletal muscle is to contract to move parts of the body closer to the bone that the muscle is
attached to. Most skeletal muscles are attached to two bones across a joint, so the muscle serves to move parts
of those bones closer to each other. Skeletal muscle cells form when many smaller progenitor cells lump
themselves together to form long, straight, mulinucleated fibers. Striated just a like cardiac muscle, these
skeletal muscle fibers are very strong. Skeletal muscle derives its name from the fact that these muscles always
connect to the skeleton in at least one place.

3.1.4 Digesive System

The digesive system is a group of organs working together to convert food into energy and
basic nutrients to feed the enire body. Food passes through a long tube inside the
body known as the alimentary canal or the gastrointesinal tract (GI tract). The alimentary
canal is made up of the oral cavity, pharynx, esophagus, stomach, small intesines, and large
intesines. In addiion to the alimentary canal, there are several important accessory
organs that help your body to digest food. Following are the main parts of Digesive System.

Fig. 2.2.12. Digestive System

3.1.4.1 Mouth
Food begins its journey through the digesive system in the mouth, also known as the
oral cavity. Inside the mouth are many accessory organs that aid in the digesion of food—
the tongue, teeth, and salivary glands. Teeth chop food into small pieces, which are
moistened by saliva before the tongue and other muscles push the food into the pharynx.

Fig. 2.2.13. Mouth

2.2.1.4.2 Teeth
The teeth are 32 small, hard organs found along the anterior and lateral edges of
the mouth. Each tooth is made of a bone-like substance called denin and covered in
a layer of enamel—the hardest substance in the body. Teeth are living organs and
contain blood vessels and nerves under the denin in a soft region known as the
pulp. The teeth are designed for cutting and grinding food into smaller pieces.
Fig. 2.2.14. Teeth

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3.1.4.3 Tongue
The tongue is located on the inferior porion of the mouth just posterior
and medial to the teeth. It is a small organ made up of several pairs of muscles
covered in a thin, bumpy, skin-like layer. The outside of the tongue contains many
rough papillae for gripping food as it is moved by the tongue's muscles. The taste
buds on the surface of the tongue detect taste molecules in food and connect to
nerves in the tongue to send taste informaion to the brain. The tongue also helps
to push food toward the posterior part of the mouth for swallowing.]

Fig. 3.2.15. Tongue

3.1.4.4 Salivary Glands
Surrounding the mouth are 3 sets of salivary glands. The salivary glands are accessory
organs that produce a watery secreion known as saliva. Saliva helps to moisten food
and begins the digesion of carbohydrates. The body also uses saliva to lubricate food as it
passes through the mouth, pharynx, and esophagus.

Fig. 3.2.16. Salivary Glands

3.1.4.5 Pharynx
The pharynx, or throat, is a funnel-shaped tube connected to the posterior end of the
mouth. The pharynx is responsible for the passing of masses of chewed food from the
mouth to the esophagus. The pharynx also plays an important role in the respiratory
system, as air from the nasal cavity passes through the pharynx on its way to the
larynx and eventually the lungs. Because the pharynx serves two different
funcions, it contains a flap of issue known as the epiglottis that acts as a switch to
route food to the esophagus and air to the larynx.

Fig. 3.2.17. Pharynx

3.1.4.6 Esophagus
The esophagus is a muscular tube connecing the pharynx to the stomach that is part
of the upper gastrointesinal tract. It carries swallowed masses of chewed food along
its length. At the inferior end of the esophagus is a muscular ring called the lower
esophageal sphincter or cardiac sphincter.
The funcion of this sphincter is to close off the end of the esophagus and trap food in
the stomach.
Fig. 3.2.18. Esophagus

3.1.4.7 Stomach
The stomach is a muscular sac that is located on the left side of the abdominal
cavity, just inferior to the diaphragm. In an average person, the stomach is about the
size of their two fists placed next to each other. This major organ acts as a storage
tank for food so that the body has ime to digest large meals properly. The stomach
also contains hydrochloric acid and digesive enzymes that coninue the digesion of
food that began in the mouth.
Fig. 3.2.19. Stomach

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3.1.4.8 Small Intesine

The small intesine is a long, thin tube about 1 inch in diameter and about 10 feet long
that is part of the lower gastrointesinal tract. It is located just inferior to the stomach and
takes up most of the space in the abdominal cavity. The enire small intesine is coiled like
a hose, and the inside surface is full of many ridges and folds. These folds are used to
maximize the digesion of food and absorpion of nutrients. By the ime food leaves the
small intesine, around 90% of all nutrients have been extracted from the food that
entered it.
Fig. 3.2.20. Small Intestine
3.1.4.9 Liver and Gallbladder
The liver is a roughly triangular accessory organ of the digesive system located to
the right of the stomach, just inferior to the diaphragm and superior to the small
intesine. The liver weighs about 3 pounds and is the second largest organ in the
body. The liver has many different funcions in the body, but the main funcion of the
liver in digesion is the producion of bile and its secreion into the small intesine.
The gallbladder is a small, pear-shaped organ located just posterior to the liver.
The gallbladder is used to store and recycle excess bile from the small intesine so that
it can be reused for the digesion of food.
Fig. 3.2.21. Liver & Gall Bladder

3.1.4.10 Pancreas
The pancreas is a large gland located just inferior and posterior to the
stomach. It is about 6 inches long and shaped like short, lumpy snake with its
“head” connected to the duodenum and its “tail” poining to the left wall of the
abdominal cavity. The pancreas secretes digesive enzymes into the small intesine
to complete the chemical digesion.

Fig.3.2.22. Pancreas
3.1.4.11 Large Intesine
The large intesine is a long, thick tube about 2 ½ inches in diameter and about 5 feet long. It is located just
inferior to the stomach and wraps around the superior and lateral border of the small intesine. The large
intesine absorbs water and contains many symbioic bacteria that aid in the breaking down of wastes to extract
some small amounts of nutrients. Faeces in the large intesine exit the body through the anal canal.

Fig. 3.2.23. Small Intestine

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3.2.1.5 Endocrine System

The endocrine system includes all of the glands of the body and the hormones produced by those glands.
The glands are controlled directly by simulaion from the nervous system as well as by chemical receptors
in the blood and hormones produced by other glands. By regulaing the funcions of organs in the body, these
glands help to maintain the body's homeostasis, Cellular metabolism, reproducion, sexual development, sugar
and mineral homeostasis, heart rate, and digesion.

Fig. 3.2.24. Endocrine System

3.1.5 Hypothalamus
The hypothalamus is a part of the brain located superior and anterior to the brain stem and inferior to the
thalamus. It serves many different funcions in the nervous system and is also responsible for the direct control of
the endocrine system through the pituitary gland. The hypothalamus contains special cells called neurosecretory
cells—neurons that secrete hormones:
1- Thyrotropin-releasing hormone (TRH)
2- Growth hormone-releasing hormone (GHRH) 3- Growth hormone-inhibiing hormone
(GHIH) 4- Gonadotropin-releasing hormone (GnRH)
5- Coricotropin-releasing hormone (CRH)
6- Oxytocin
7- Anidiureic hormone (ADH)

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Fig. 3..2.25. Hypothalamus

3.1.5.2 Pituitary Gland
The pituitary gland, also known as the hypophysis, is a small pea-sized lump of issue connected to the inferior
porion of the hypothalamus of the brain. Many blood vessels surround the pituitary gland to carry the
hormones it releases throughout the body. Situated in a small depression in the sphenoid bone called the
sella turcica, the pituitary gland is actually made of 2 completely separate structures: the posterior and anterior
pituitary glands.

Fig. 3.2.26. Pituitary Gland

Yoga Instructor
3.1.5.3 Pineal Gland
The pineal gland is a small pinecone-shaped mass of glandular issue found just posterior to the thalamus
of the brain. The pineal gland produces the hormone melatonin that helps to regulate the human sleep-wake
cycle known as the circadian rhythm. The acivity of the pineal gland is inhibited by simulaion from the
photoreceptors of the reina. This light sensiivity causes melatonin to be produced only in low light or darkness.
Increased melatonin producion causes humans to feel drowsy at nighttime when the pineal gland is acive.

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3.1.5.4 Thyroid Gland

The thyroid gland is a butterfly-shaped gland located at the base of the neck and
wrapped around the lateral sides of the trachea. The thyroid gland produces 3
major hormones:
Calcitonin Triiodothyronine (T3)
Thyroxine (T4)
Calcitonin is released when calcium ion levels in the blood rise above a
certain set point. Calcitonin funcions to reduce the concentraion of Fig. 3.2.28. Thyroid Gland calcium
ions in the blood by aiding the absorpion of calcium into the matrix of bones. The
hormones T3 and T4 work together to regulate the
body's metabolic rate. Increased levels of T3 and T4 lead to increased cellular
acivity and energy usage in the body.

Fig. 3.2.27. Pineal Gland

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3.1.5.5 Parathyroid Glands

The parathyroid glands are 4 small masses of glandular issue found on the posterior side of the thyroid gland.
The parathyroid glands produce the hormone parathyroid hormone (PTH), which is involved in calcium ion
homeostasis. PTH is released from the parathyroid glands when calcium ion levels in the blood drop below a
set point. PTH simulates the osteoclasts to break down the calcium containing bone matrix to release free
calcium ions into the bloodstream. PTH also triggers the kidneys to return calcium ions filtered out of the blood
back to the bloodstream so that it is conserved.

Fig. 3.2.29. Parathyroid Glands

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3.1.5.6 Adrenal Glands

The adrenal glands are a pair of roughly triangular glands found immediately superior to the
kidneys. The adrenal glands are each made of 2 disinct layers, each with their own unique
funcions: the outer adrenal cortex and inner adrenal medulla.
Androgens, such as testosterone, are produced at low levels in the adrenal cortex to
regulate the growth and acivity of cells that are recepive to male hormones. In adult
males, the amount of androgens produced by the testes is many imes greater than the
amount produced by the adrenal cortex, leading to the appearance of male secondary sex
characterisics.
The adrenal medulla produces the hormones epinephrine and norepinephrine under simulaion by the
sympatheic division of the autonomic nervous system. Both of these hormones help to increase the flow of
blood to the brain and muscles to improve the “fight-or-flight” response to stress. These hormones also
work to increase heart rate, breathing rate, and blood pressure while decreasing the flow of blood to and
funcion of organs that are not involved in responding to emergencies.

Fig. 2.2.30. Adrenal Glands

3.1.5.7 Pancreas
The pancreas is a large gland located in the abdominal cavity just inferior and posterior to the stomach. The
pancreas is considered to be a heterocrine gland as it contains both endocrine and exocrine issue. The endocrine
cells of the pancreas makeup just about 1% of the total mass of the pancreas and are found in small groups
throughout the pancreas called islets of Langerhans. Within these islets are 2 types of cells—alpha and beta
cells. The alpha cells produce the hormone glucagon, which is responsible for raising blood glucose levels.
Glucagon triggers muscle and liver cells to break down the
polysaccharide glycogen to release glucose into the bloodstream. The Beta cells produce the hormone insulin,
which is responsible for lowering blood glucose levels after a meal. Insulin triggers the absorpion of glucose
from the blood into cells, where it is added to glycogen molecules for storage.

Fig. 3.2.31. Pancreas

3.1.5.8 Gonads
The gonads—ovaries in females and testes in males—are responsible for producing the sex
hormones of the body. These sex hormones determine the secondary sex characterisics of

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adult females and adult males.

Testes: The testes are a pair of ellipsoid organs found in the
scrotum of males that produce the androgen testosterone in males
after the start of puberty. Testosterone has effects on many parts
of the body, including the muscles, bones, sex organs, and hair
follicles. This hormone causes growth and increases in strength of
the bones and muscles, including the accelerated growth of long
bones during adolescence. During puberty, testosterone controls
the growth and development of the sex organs and body hair of
males, including pubic, chest, and facial hair. In men who have
inherited genes for baldness, testosterone triggers the onset of
androgenic alopecia, commonly known as male pattern baldness.
Ovaries: The ovaries are a pair of almond-shaped glands located in
the pelvic body cavity lateral and superior to the uterus in
females. The ovaries produce the female sex hormones
progesterone and estrogens. Progesterone is most acive in
females during ovulaion and pregnancy where it maintains
appropriate condiions in the human body to support a developing
fetus. Estrogens are a group of related hormones that funcion
as the primary female sex hormones. The release of estrogen

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during puberty triggers the development of female secondary sex characterisics such as uterine
development, breast development, and the growth of pubic hair. Estrogen also triggers the increased growth
of bones during adolescence that leads to adult height and proporions.

3.1.5.9 Thymus
The thymus is a soft, triangular-shaped organ found in the chest posterior to the sternum. The thymus produces
hormones called thymosins that help to train and develop T-lymphocytes during fetal development and
childhood. The T-lymphocytes produced in the thymus go on to protect the body from pathogens throughout a
person's enire life. The thymus becomes inacive during puberty and is slowly replaced by adipose issue
throughout a person's life.

Fig. 3.2.33. Thymus

3.1.6 Nervous System
The nervous system consists of the brain, spinal cord, sensory organs, and all of the nerves that connect these
organs to the rest of the body. Together, these organs are responsible for the control of the body and
communicaion among its parts. The brain and spinal cord form the control center known as the central
nervous system (CNS), where informaion is evaluated and decisions made. The sensory nerves and sense
organs of the peripheral nervous system (PNS) monitor.

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Fig. 3.2.34. Nervous System

3.2.1.7 Respiratory System
The cells of the human body require a constant stream of oxygen to stay alive. The respiratory system provides
oxygen to the body's cells while removing carbon dioxide, a waste product that can be lethal if allowed to
accumulate. There are 3 major parts of the respiratory system: the airway, the lungs, and the muscles of
respiraion. The airway, which includes the nose, mouth, pharynx, larynx, trachea, bronchi, and bronchioles,
carries air between the lungs and the body's exterior.

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Fig. 3.2.35. Respiratory System

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Yoga Instructor
3.2.1.8 Immune and Lymphaic Systems
The immune and lymphaic systems are two closely related organ systems that share several organs and
physiological funcions. The immune system is our body's defense system against infecious pathogenic
viruses, bacteria, and fungi as well as parasiic animals and proists. The immune system works to keep
these harmful agents out of the body and attacks those that manage to enter. The lymphaic system is a
system of capillaries, vessels, and nodes.

Fig. 3.2.36. Immune & Lymphatic

System
3.2.1.9 Urinary System
The urinary system consists of the kidneys, ureters, urinary bladder, and urethra. The kidneys filter the
blood to remove wastes and produce urine. The ureters, urinary bladder, and urethra together form the
urinary tract, which acts as a plumbing system to drain urine from the kidneys, store it, and then release it
during urinaion. Besides filtering and eliminaing wastes from the body, the urinary system also maintains
the homeostasis of water, ions, pH, blood pressure and calcium.

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Fig. 2.2.37. Urinary System

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3.1.10 Female Reproducive System

The female reproducive system includes the ovaries, fallopian tubes, uterus, vagina, vulva, mammary glands,
and breasts. These organs are involved in the producion and transportaion of gametes and the producion
of sex hormones. The female reproducive system also facilitates the ferilizaion of ova by sperm and
supports the development of offspring during pregnancy and infancy.

Fig. 2.2.38. Female Reproductive System

3.1.11 Male Reproducive System
The Male reproducive system comprises of many organs, whose main funcion is to produce and supply
sperms for reproducion. The male sex system is formed by testosterone secreted from the fetal testes;
on reaching puberty, the secondary sex organ gets developed and become fully funcional. Its main
funcion is to produce Sperm in the testes and to send it by the epididymis, ejaculatory duct, and
urethra. The sperms are released from the penis during ejaculaion.

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Fig. 2.2.39. Male Reproductive System

3.2.2 Benefits of Yoga on Human Body

Unlike other physical exercises, which give benefits to the body only, Yoga benefits Body, mind, and
soul. Also, no other exercise give benefits to internal organs and glands, while for good health it is very
essenial that they all should work properly. Below are some of the benefits of yoga -

Yoga Instructor
3.2.1 Improves flexibility
Improved flexibility is one of the first and most obvious benefits of yoga. During your first class, you
probably won't be able to touch your toes, never mind do a backbend. But if you sick with it, you'll
noice a gradual loosening, and eventually, seemingly impossible poses will become possible. You'll
also probably noice that aches and pains start to disappear. That's no coincidence. Tight hips can
strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead
to a flattening of the lumbar spine, which can cause back pain. And inflexibility in muscles and
connecive issues, such as fascia and ligaments, can cause poor posture.
3.2.2 Builds Muscle Strength
Strong muscles do more than looking good. They also protect us from condiions like arthriis and back
pain and help prevent falls in elderly people. And when you build strength through yoga, you balance it
with flexibility. If you just went to the gym and lifted weights, you might build strength at the expense
of flexibility.
3.2.3 Improves Body Posture
Your head is like a bowling ball—big, round, and heavy. When it's balanced directly over an erect spine, it
takes much less work for your neck and back muscles to support it. Move it several inches forward,
however, and you start to strain those muscles. Hold up that forward-leaning bowling ball for eight or
12 hours a day, and it's no wonder you're ired. And faigue might not be your only problem. Poor
posture can cause back, neck, and other muscle and joint problems. As you slump, your body may
compensate by flattening the normal inward curves in your neck and lower back. This can cause pain
and degeneraive arthriis of the spine.

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3.2.4 Prevents carilage and joint breakdown

Each ime you pracice yoga, you take your joints through their full range of moion. This can
help prevent degeneraive arthriis or miigate disability by “squeezing and soaking” areas of
carilage that normally aren't used. Joint carilage is like a sponge; it receives fresh nutrients
only when its fluid is squeezed out, and a new supply can be soaked up. Without proper
sustenance, neglected areas of carilage can eventually wear out, exposing the underlying
bone like worn-out brake pads.
2.2.2.5 Protects Spine
Spinal disks—the shock absorbers between the vertebrae that can herniate and compress
nerves—crave movement. That's the only way they get their nutrients. If you've got a well-balanced
asana pracice with plenty of backbends, forward bends, and twist, you'll help keep your disks supple.

Paricipant Handbook

3.2.6 Betters your bone health

It's well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis.
Many postures in yoga require that you lift your own weight. And some, like Downward and Upward-
facing dog, help strengthen the arm bones, which are paricularly vulnerable to osteoporoic
fractures.
3.2.7 Increases your blood flow
Yoga gets your blood flowing. More specifically, the relaxaion exercises you learn in yoga can help your
circulaion, especially in your hands and feet. Yoga also gets more oxygen to your cells, which funcion
better as a result. Twising poses are thought to wring out venous blood from internal organs and allow
oxygenated blood to flow in once the twist is released. Inverted poses, such as Headstand, Handstand,
and Shoulderstand, encourage venous blood from the legs and pelvis to flow back to the heart, where it
can be pumped to the lungs to be freshly oxygenated. This can help if you have swelling in your legs
due to heart or kidney problems. Yoga also boosts levels of hemoglobin and red blood cells, which
carry oxygen to the issues. And it thins the blood by making platelets less sicky and by cutting the
level of clot-promoing proteins in the blood. This can lead to a decrease in heart attacks and strokes
since blood clots are often the main cause behind them.
3.2.8 Drains your lymphs and boosts immunity
When you contract and stretch muscles, move organs around, and come in and out of yoga postures,
you increase the drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphaic
system fight infecion, destroy cancerous cells, and dispose of the toxic waste products of cellular
functioning.
3.2.9 Ups your heart rate
When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and
can relieve depression. While not all yoga is aerobic, if you do it vigorously or Ashtanga classes, it can
boost your heart rate into the aerobic range. But even yoga pracices that don't get your heart rate up
that high can improve cardiovascular condiioning. Studies have found that yoga pracice lowers the
resing heart rate, increases endurance, and can improve your maximum uptake of oxygen during
exercise—all reflecions of improved aerobic condiioning. One study found that subjects who were
taught only pranayama could do more exercise with less oxygen.

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3.2.10 Drops your blood pressure

If you've got high blood pressure, you will get benefited from yoga. When compared the effects of
Shavasana (Corpse Pose) with simply lying on a couch, after three months, Savasana was associated
with a 26-point drop in systolic blood pressure (the top number) and a 15-point drop in diastolic blood
pressure (the bottom number)—and the higher the iniial blood pressure, the bigger the drop.

Yoga Instructor
3.2.11 Regulates your adrenal glands
Yoga lowers corisol levels. If that doesn't sound like much, consider this. Normally, the adrenal glands
secrete corisol in response to an acute crisis, which temporarily boosts immune funcion. If your
corisol levels stay high even after the crisis, they can compromise the immune system. Temporary
boosts of corisol help with long-term memory, but chronically high levels undermine memory and
may lead to permanent changes in the brain. Addiionally, excessive corisol has been linked with
major depression, osteoporosis (it extracts calcium and other minerals from bones and interferes with
the laying down of new bone), high blood pressure, and insulin resistance. In rats, high corisol levels
lead to what researchers call “food-seeking behavior” (the kind that drives you to eat when you're
upset, angry, or stressed). The body takes those extra calories and distributes them as fat in the
abdomen, contribuing to weight gain and the risk of diabetes and heart attack.
3.2.12 Makes you happier
Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose.
While it's not as simple as that, one study found that a consistent yoga pracice improved depression
and led to a significant increase in serotonin levels and a decrease in the levels of monoamine oxidase.
3.2.13 Creates a healthy lifestyle
Move more, eat less—that's the adage of many a dieter. Yoga can help on both fronts. A regular
pracice gets you moving, and burns calories and the spiritual and emoional dimensions of your
pracice may encourage you to address any eaing and weight related disorders on a deeper level. Yoga
may also inspire you to become a more conscious eater.
3.2.14 Lowers blood sugar
Yoga lowers blood sugar and LDL (“bad”) cholesterol and boosts HDL (“good”) cholesterol. In people
with diabetes, yoga has been found to lower blood sugar in several ways: by lowering corisol and
adrenaline levels, encouraging weight loss, and improving sensiivity to the effects of insulin. Get your
blood sugar levels down, and you decrease your risk of diabeic complicaions such as heart attack,
kidney failure, and blindness.
3.2.15 Helps you focus
An important component of yoga is focusing on the present. Studies have found that regular yoga
pracice improves coordinaion, reacion ime, memory, and even IQ scores. People who pracice
Transcendental Meditaion demonstrate the ability to solve problems and acquire and recall
informaion better—probably because they're less distracted by their thoughts, which can play over
and over like an endless tape loop.
2.2.16 Relaxes your system
Yoga encourages you to relax, slow your breath, and focus on the present, shifting the balance from the
sympatheic nervous system (or the fight-or-flight response) to the parasympatheic nervous system.
The latter is calming and restoraive; it lowers breathing and heart rates, decreases blood pressure,
and increases blood flow to the intesines and reproducive organs.

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3.2.17 Improves your balance

Regularly pracicing yoga increases propriocepion (the ability to feel what your body is doing and
where it is in space) and improves balance. People with bad posture or dysfuncional movement
patterns usually have poor propriocepion, which has been linked to knee problems and back pain.
Better balance could mean fewer falls. For the elderly, this translates into more independence and
delayed admission to a nursing home or never entering one at all. For the rest of us, postures like Tree
Pose can make us feel less wobbly on and off the mat.
3.2.18 Regulates your nervous system
Some advanced yogis can control their bodies in extraordinary ways, many of which are mediated by
the nervous system. Scienists have monitored yogis who could induce unusual heart rhythms,
generate specific brain-wave patterns, and, using a meditaion technique, raise the temperature of
their hands by 15 degrees Fahrenheit. If they can use yoga to do that, perhaps you could learn to
improve blood flow to your pelvis if you're trying to get pregnant or induce relaxaion when you're
having trouble falling asleep.

3.2.19 Releases Tension From Your Limbs

Do you ever noice yourself holding the telephone or a steering wheel with a death grip or scrunching
your face when staring at a computer screen? These unconscious habits can lead to chronic tension,
muscle faigue, and soreness in the wrists, arms, shoulders, neck, and face, which can increase stress
and worsen your mood. As you pracice yoga, you begin to noice where you hold tension: It might be
in your tongue, your eyes, or the muscles of your face and neck. If you simply tune in, you may be able
to release some tension in the tongue and eyes. With bigger muscles like the quadriceps, trapezius,
and buttocks, it may take years of pracice to learn how to relax them.
3.2.20 Helps you sleep deeper
Simulaion is good, but too much of it taxes the nervous system. Yoga can provide relief from the
hustle and bustle of modern life. Restoraive asana, yoga nidra (a form of guided relaxaion), Savasana,
pranayama, and meditaion encourage pratyahara, a turning inward of the senses, which provides
downime for the nervous system. Another by-product of a regular yoga pracice, studies suggest, is
better sleep—which means you'll be less ired and stressed and less likely to have accidents.

3.2.21 Boosts your immune system funcionality

Asana and pranayama probably improve immune funcion, but, so far, meditaion has the strongest
scienific support in this area. It appears to have a beneficial effect on the funcioning of the immune
system, boosing it when needed (for example, raising anibody levels in response to a vaccine) and
lowering it when needed (for instance, miigaing an inappropriately aggressive immune funcion in
an autoimmune disease like psoriasis).

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Yoga Instructor
3.2.22 Gives your lungs room to breathe
Yogis tend to take fewer breaths of greater volume, which is both calming and more efficient. A 1998
study published in The Lancet taught a yogic technique known as “complete breathing” to people with
lung problems due to congesive heart failure. After one month, their average respiratory rate
decreased from 13.4 breaths per minute to 7.6. Meanwhile, their exercise capacity increased
significantly, as did the oxygen saturaion of their blood. In addiion, yoga has been shown to improve
various measures of lung funcion, including the maximum volume of the breath and the efficiency of
the exhalaion.
Yoga also promotes breathing through the nose, which filters the air, warms it (cold, dry air is more
likely to trigger an asthma attack in people who are sensiive), and humidifies it, removing pollen
and dirt and other things you'd rather not take into your lungs.
3.2.23 Prevents IBS and other digesive problems
Ulcers, irritable bowel syndrome, consipaion—all of these can be exacerbated by stress. So if you
stress less, you'll suffer less. Yoga, like any physical exercise, can ease consipaion—and theoreically,
lower the risk of colon cancer—because moving the body facilitates more rapid transport of food and
waste products through the bowels. And, although it has not been studied scienifically, yogis suspect
that twising poses may be beneficial in getting waste to move through the system.
3.2.24 Gives you peace of mind
Yoga quells the fluctuaions of the mind, according to ‘Patanjali’s Yoga Sutra. In other words, it slows
down the mental loops of frustraion, regret, anger, fear, and desire that can cause stress. And since
stress is implicated in so many health problems—from migraines and insomnia to lupus, MS, eczema,
high blood pressure, and heart attacks—if you learn to quiet your mind, you'll be likely to live longer
and healthier.
3.2.25 Increases your self-esteem
Many of us suffer from chronic low self-esteem. If you handle this negaively by take drugs, overeaing,
working too hard, sleeping around—you may pay the price in poorer health physically, mentally, and
spiritually. If you take a posiive approach and pracice yoga, you'll sense, iniially in brief glimpses and
later in more sustained views, that you're worthwhile or, as yogic philosophy teaches, that you are a
manifestaion of the Divine. If you pracice regularly with the intenion of self-examinaion and
betterment—not just as a subsitute for an aerobics class—you can access a different side of yourself.
You'll experience feelings of graitude, empathy, and forgiveness, as well as a sense that you're part of
something bigger. While better health is not the goal of spirituality, it's often a by-product, as
documented by repeated scienific studies.
3.2.26 Eases your pain
Yoga can ease your pain. According to several studies, asana, meditaion, or a combinaion of the two,
reduced pain in people with arthriis, back pain, fibromyalgia, carpal tunnel syndrome, and other
chronic condiions. When you relieve your pain, your mood improves, you're more inclined to be
acive, and you don't need as much medicaion.

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3.2.27 Gives you inner strength

Yoga can help you make changes in your life. In fact, that might be its greatest strength. Tapas, the
Sanskrit word for “heat,” is the fire, the discipline that fuels yoga pracice and that regular pracice
builds. The tapas you develop can be extended to the rest of your life to overcome ineria and change
dysfuncional habits. You may find that without making a paricular effort to change things, you start
to eat better, exercise more, or finally quit smoking after years of failed attempts.
3.2.28 Connects you with guidance
Good yoga teachers can do wonders for your health. Excepional ones do more than just guiding you
through the postures. They can adjust your posture, gauge when you should go deeper in poses or
back off, deliver hard truths with compassion, help you relax, and enhance and personalize your
pracice. A respectful relaionship with a teacher goes a long way towards promoing your health.

3.2.28 Connects you with guidance

Good yoga teachers can do wonders for your health. Excepional ones do more than just guiding you
through the postures. They can adjust your posture, gauge when you should go deeper in poses or
back off, deliver hard truths with compassion, help you relax, and enhance and personalize your
pracice. A respectful relaionship with a teacher goes a long way towards promoing your health.
3.2.29 Helps keeping you drug free
If your medicine cabinet looks like a pharmacy, maybe it's ime to try yoga. Studies of people with
asthma, high blood pressure, Type II diabetes (formerly called adult-onset diabetes), and obsessive-
compulsive disorder have shown that yoga helped them lower their dosage of medicaions and
someimes get off them enirely. The benefits of taking fewer drugs? You'll spend less money, and
you're less likely to suffer side effects and risk dangerous drug interacions.
3.2.30 Builds awareness for transformaion
Yoga and meditaion build awareness. And the more aware you are, the easier it is to break free of
destrucive emoions like anger. Studies suggest that chronic anger and hosility are as strongly linked
to heart attacks as are smoking, diabetes, and elevated cholesterol. Yoga appears to reduce anger by
increasing the feelings of compassion and interconnecion and by calming the nervous system and
mind. It also increases your ability to step back from the drama of your own life, to remain steady in the
face of bad news or unsettling events. You can sill react quickly when you need to—and there's
evidence that yoga speeds reacion ime—but you can take that split second to choose a more
thoughtful approach, reducing suffering for yourself and others.

3.2.31 Benefits your relaionships

Love may not conquer all, but it certainly can aid in healing. Culivaing the emoional support of
friends, family, and community has been demonstrated repeatedly to improve health and healing. A
regular yoga pracice helps develop friendliness, compassion, and greater equanimity. Along with
yogic philosophy's emphasis on avoiding harm to others, telling the truth, and taking only what you
need, this may improve many of your relaionships.
3.2.32 Uses sounds to soothe your sinuses
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The basics of yoga—asana, pranayama, and meditaion—all work to improve your health, but
there's more in the yoga toolbox. Consider chaning. It tends to prolong exhalaion, which shifts
the balance toward the parasympatheic nervous system. When done in a group, chaning can be a
paricularly powerful physical and emoional experience.

Yoga Instructor

3.2.33 Guides your body's healing in your mind's eye

If you contemplate an image in your mind's eye, as you do in yoga nidra and other pracices, you can
effect change in your body. Several studies have found that guided imagery reduced postoperaive
pain, decreased the frequency of headaches, and improved the quality of life for people with cancer
and HIV.
3.2.34 Keeps allergies and viruses at bay
Kriyas, or cleansing pracices, are another element of yoga. They include everything from rapid
breathing exercises to elaborate internal cleansings of the intesines. Jala nei, which entails a gentle
lavage of the nasal passages with salt water, removes pollen and viruses from the nose, keeps mucus
from building up, and helps drains the sinuses.
3.2.35 Helps you serve others
Karma Yoga (service to others) is integral to yogic philosophy. And while you may not be inclined to
serve others, your health might improve if you do. A study at the University of Michigan found that
older people who volunteered a little less than an hour per week were three imes as likely to be alive
seven years later. Serving others can give meaning to your life, and your problems may not seem so
dauning when you see what other people are dealing with.
3.2.36 Encourages self-care
In much of convenional medicine, most paients are passive recipients of care. In yoga, it's what you
do for yourself that matters. Yoga gives you the tools to help you change, and you might start to feel
better the first ime you try pracicing. You may also noice that the more you commit to pracice, the
more you benefit. This result in three things: You get involved in your own care, you discover that your
involvement gives you the power to effect change, and seeing that you can effect change gives you
hope. And hope itself can be healing.
3.2.37 Supports your connecive issue
As you read all the ways yoga improves your health, you probably noiced a lot of overlap. That's
because they're intensely interwoven. Change your posture, and change the way you breathe. Change
your breathing, and you change your nervous system. This is one of the great lessons of yoga:
Everything is connected—your hipbone to your anklebone, you to your community, your community
to the world. This interconnecion is vital for understanding yoga. This holisic system simultaneously
taps into many mechanisms that have addiive and even muliplicaive effects. This synergy may be
the most important way of all that yoga heals.
3.2.38 Uses The Placebo Effect, To Affect Change
Just believing that you will get better can make you better. Unfortunately, many convenional
scienists believe that if something works by eliciing the placebo effect, it doesn't count. But most of
the paients who just chanted a mantra, like you might do at the beginning or end of a yoga class or
throughout a meditaion, they felt better.

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UNIT 3.3: Food Habits & other Instrucions as per Yoga

Philosophy
Unit Objecives
At the end of this unit, you will be able to:
3.2.1.1.3.1 Explain Yogic diet
3.2.1.1.3.2 Differeniate between Satvic food, Rajasic food, and Tamasic food
3.2.1.1.3.3 Define effect of food on human body
3.2.1.1.3.4 Describe benefits of Fasing
3.2.1.1.3.5 Describe Do’s and Don’ts of Yoga

3.3.1 What is Yogic Diet?

The Yogic view on diet begins with the metaphysical or energeic concept known as “the three gunas.”
As per Yogic concept, by looking at the world of matter, there are three basic types of energy –
rajas,11tamas, and11sattvas– which can be seen in all objects, experiences, and eventhoughts.11
Rajas11is fiery energy or agitaion, which in its most negaive form manifests as
anger.11 Tamas11is ineria, and in its most negaive form manifests as laziness.11
Sattvas, finally, is lightness, peacefulness, and harmony.
Again, as per Yoga all three can be seen in every aspect of the material world, including our bodies,
our thoughts, and our feelings, and food, of course is no excepion. Some foods, such as meat, spicy
foods, and caffeine, are seen to be simulaing or rajasic. Others, such as fatty, fermented, and
overcooked foods, are seen as sedaing or tamasic. And some, such as raw or lightly-cooked fruits
and vegetables, grains, and legumes, are seen as11healthy, nourishing or sattvic.
Any person pracicing Yoga should consume Sattvic food for getting quick and better result from Yoga.

3.3.1.1Sattvic Foods
Following are included in Sattvic foods –
Raw fruits
Vegetables
Lightly cooked vegetables, legumes & whole grains Raw milk

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2.3.1.1 Rajasic Foods

Following are included in Rajasic foods - Meat
Spices Garlic
Refined sugar
Simulants (coffee, tea, etc.)
Fig. 2.3.3. Tamasic Food

3.3.1.3 Tamasic Foods

Following are included in Tamasic foods - Fermented foods
Fried foods Onions
Fish Eggs
Reheated foods Alcohol
Frozen Foods Fatty Foods
Fig. 2.3.3. Tamasic Food

3.3.2 Importance of Good Eaing Habits in Yoga

In Yoga, not only food selecion is important but its preparaion is also important. Further, the way we eat and
our mind set while eaing are equally significant in good eaing habits – that is, even the most healthful
food can have a negaive impact if consumed in a state of agitaion or depression. This latter point is
especially important – normally we pay great attenion to our diet but are far less aware of our mental state
when we eat. As per Yoga belief, eaing calmly, mindfully, and in silence greatly enhanced the quality of
nutriion as well as the mental state fostered by that meal.
Another important aspect of the gunas is that we often make the mistake of thinking that by combining
rajas11and11tamas11amounts to the same as sattvas – that is, we tell ourselves if we combine simulaing
aciviies with sedaing ones, we will somehow generate “balance” – and nowhere is this more common than
diet, where for example we consume spicy foods which simulate us with fatty foods or alcohol to “calm us
back down”. This mistake has several powerful negaive consequences. To begin, since rajasic11 and11
tamasic11 foods are less-than-ideal fuel sources, we get very little energy from them. Further, because the
two are sending conflicing messages to body and mind, the inner effect is profoundly taxing and
draining. To get an idea of this, imagine having two bosses, one who is always praising you and one who is
always criicizing – the end result might seem to balance, but the internal turmoil would be great, and our
bodies and nervous systems are exactly the same. By contrast, when we eat11sattvic11foods we not only
provide much better nourishment but also help our mind remains calmer and clear, which in turn helps us make
better choices in all areas of life, including diet.
There are other nuances to Yogic diet, but one last element that deserves emphasis is how food influence
our world-view. As you may have noiced,11 sattvic foods are generally simple and readily available,
while11rajasic11and11tamasic11foods require greater effort both to obtain and prepare. The Yogis realized
when our food is easy to obtain, can be enjoyed with little adornment, and leaves us feeling good
physically and mentally; we tend to feel nourished by and connected to our world. On the other hand, if the
struggle to obtain and expense to make pleasurable, we tend to feel “at odds” with nature – that life is hard, and
the world is something that we must “conquer” in order to survive, let alone enjoy. In other words, the
more we choose sattvic foods, the more we support not just our physical and emoional health but also
our sense of connecion with the world, in turn fostering our desire to support and care for it.

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3.3.4 Importance of Fasting in Yoga

The Yogis believe fasing can be a useful tool for all of us and even in the simplest and “mildest” form
can have profound benefits. Again, given the amount of ime we invest in food, they realized if every
now and then we take a break from eaing and invest that ime in our growth – for example, ime with
family, serving our community, or simply reflecing on our lives – these brief periods can have great
impact on our personal development.
Again, it's worth noing this doesn't have to be long – even just a day or a porion of a day can be
powerful. And if even that feels dauning, we can pracice a “relaive fast” – choosing a form of eaing
that's simpler but sill comfortable for us, like a day of just fruits and vegetables or just juice and broth,
so we free up our ime while sill honoring our “comfort zone.” Even at the ashram where I lived, on
our weekly “fasing day” the kitchen was sill open with juice, soup, and simple dishes being available
throughout the day for those who felt it was a better fit for them at the moment. We can also apply the
idea to other areas of our lives where we realize we invest more ime than might be ideal, such as
television, the news, or social media. Think of what you could accomplish if, once a week or month,
you took a break from an acivity that consumes a lot of your ime and invests it in a “greater purpose,”
however you might define that. This is the idea behind spiritual fasing and fasing on holy days in
general – in both the cases, we're choosing to briefly put aside certain worldly things, not giving them
up, of course, but simply taking a break to invest that energy in something more important to us that is
often pressed out by daily rouine.

3.3.5 Steps for Putting Spiritual Nutriion Into Pracice

So those are the basics of Yogic diet and fasing. As you can see, the fundamentals are actually quite
simple: the Yogis realized that by focusing on natural foods in their natural state, we could foster greater
health and peace of mind, and by eaing mindfully and in moderaion we can further support that
process. Ulimately, eaing this way not only can give us the best health possible but also the best mental
focus and outlook for living our spiritual values.
To offer a closing reinforcement, below are five simple steps we can use each ime we eat to take even
greater advantage of the powerful link between food and our ideals:
1. Consider your greater goals11 – Of course, every meal is a wonderful and important chance to
experience pleasure – something the Yogis felt shouldn't be denied or missed out on in any way – but it's
also a chance to foster health and build our capacity to serve others. Before each meal, take a moment to
look at how you'd like this meal to support your long-term goals while sill provide pleasure and joy.
2. Think of connecion11 – As you prepare your food or wait to receive it, use the ime to think of the
connecion between you and the world that meal represents. Think of the people who grew or prepared
it, the plants or animals nourishing you, the people with whom you are sharing, and of course all those
who support your work, making the meal possible.
3. Express graitude11– Before eaing, take a moment to express, silently or out-loud, your appreciaion of
the nourishment and pleasure you are about to receive. Even a moment of silent thanks can greatly
enhance our mindfulness and enjoyment, in turn dramaically enhancing the physical and psychological
nourishment we receive from each meal.

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4. Acively enjoy11 – We all know what it's like to finish a meal with little recollecion of how it
actually tasted. As you eat, take as much ime as you can to truly savor it. Ideally, consider eaing in
silence, or at least try to allow at least a few moments of calm within the meal, really observing and
appreciaing the smells, tastes, textures, and social connecions of your meal.
5. Observe & reflect11– At the end, take at least a moment simply to reflect: how does the meal feel for
you? In retrospect, how were the choices you made? Are there things you'd like to be more aware of or
do differently next ime? This process of observing and reflecing will help reinforce good choices and
allow us to be even more mindful and aware of our next meal.

● One should pracice yoga calmly without any haste or exhausion. If one is ired, he or she should
rest for a while in a comfortable posture.
● One should try to pracice yoga everyday regularly, preferably at the same ime.
● While pracicing yoga, one should concentrate on yoga alone and try to keep away the other
thoughts.
● During the pracice of Yoga asanas, the dirt in the internal organs of the body is directed towards
the urinary bladder, So soon after compleing yoga, one should pass out the urine.
● During yoga pracice, if anyone feels to attend nature's call, he must go and attend to it
immediately. One should not hold it back forcefully for a long ime. One should also not try to
suppress sneezing, cough, etc. If one feels thirsty one can drink a little water as well.
● If one sweats during yoga pracice, he or she should slowly wipe it out either with a cloth or with
the palms. It is better if it dries up automaically in the air.
● Pranayama should follow the asanas and meditaion should follow Pranayama.
● Always lay on your back for 2 to 5 minutes with relaxed breathing, after finishing Yoga postures.
● Movements should be slow in every case. Sudden movements should be avoided.

Yoga Instructor

3.3.9 Prayer During Yoga

There are some prayers which one can offer during pracicing Yoga.
1. OM saha navavatu saha nau bhunaktu
saha viryam karavavahai tejasvi navadhitam astu ma vidvishavahai
OM shani, shani, shani
May we be protected together. May we be nourished together.
May we create strength among one another. May our study be filled with brilliance and light. May there
be no hosility between us.
Om peace, peace, peace.

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2. Gayatri Mantra
Om bhur bhuvah svaha Tat
savitur varenyam Bargo devasya
dhimahi Dhiyo yona prachodayat
I reflect on the unity of Divine Spirit, which pervades everything in the earth, the atmosphere, and
heavens.
May this Supreme Consciousness protect me and illuminate my intellect that I may realize my
inherent Oneness with That.
I meditate on the great luminous light that enlightens all three worlds.
May it enlighten all.

1. Dincharya & Ritucharya with repect to yoga lifestyle

2. Hathya Pradiopika
3. Prasthana travel

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