Meaning and Importance of Yoga /

Meanin of yoga: The word Yoga is derived from the Sanskrit word yu·, oga
means union of the individual consciousness or soul with the Universal
Consciousness or Spirit. Yoga means "to join" or "to integrate the spirit and
physical body ".Yoga is a 5000 year old Indian body of knowledge. It refers tol
physical, spiritual, mental practices or disciplines that aim to transform body and
mind. /
Therefore, we can say that Yoga means 'union' or 'connection'. In Sanskrit, th
word 'yoga' is used to signify any form of connection. Yoga is both a state of �
connection and a body of techniques that allow us to connect to anythin�
�
Definition of Yoga
The great sage Patanjali, in the system of Raja Yoga, gave one of the besf'1
definitions of yoga. Patanjali said, 'Yoga is the blocking (nirodha) of mental I
modifications (Chitta vritti) so that the seer (drashta) re-identifies with the
(higher) Self. /
"Checking the impulses of mind is Yoga". By Patanjli
According to the definition of yoga in the Hatha Yoga, 'Yo a texts is the union of
the upward force (prana) and the downward force (apana at the navel center
(manipura chakra). Hatha yoga teaches us to master the totality of our life force,1
which is also called prana. By learning how to feel and manipulate the Ii e orce,
we access the source of our being'. _/'
According to the definition of yoga in Kundalini o a, 'Yoga is the union of the
mental current (Ida) and the pranic current Pingala) in the third eye (Ajna
chakra) or at the base chakra (muladhara chakra). This unifies duality in us by
connecting body and mind and leads to the awakening of spiritual
consciousnesses. J
"Yoga is attaining the pose"J/ By Marishi Ved Vyas
Yoga plays most vital role in balancing equilibrium between our mind, body and
soul. Meditation and breathing exercises help to combat or anizational and
family stress and pressure. Various studies have shown that it ,is the complete
cure-all for all types of diseases.
Yoga plays an important role in sports. The essentials of yoga like Asana,
Pranayam and meditation are by and large doing by sportspersons for various
purposes in sports. It helps out in developing health, well for relaxation, excellent
for rehabilitation after injury, control anxiety, gets better concentration, increase
immunity, control diet etc.
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1. Enhance Mental health: Regular yoga practice helps children with attention
deficit disorder and people suffering from anxiety, epression and mood
swings. It also helps keep the mind calm and reduce stress and theToby
increase the general well being of the person.
2. Improves Strength: Yoga helps to generate inner strength. Inner strength is
essential in doing day to day activities and in preventing you from in·uries.
This is especially useful, as we grow old and need more energy and strength
to do the same activity.
3. Increase Flexibility: Yoga increases a range of motions of the less used inne�
muscles and helps in lubrication of joints. The result is a more flexible body, I
able to perform tasks easily.
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4. Reduces Respiratory problems: Practice of certain asanas of Yoga has
helped check chronic cases of Asthma and other respiratory problems.
Respiratory problems could also be caused by multiple factors like allergy,
exercise, weather change etc. By practicing yoga, the lungs capacities
increase and so does stamina and stress on air passages is reduced. ./
5. Increase Memory Capacity: Yoga helps in retaining information better and
for a longer period of time due to its focus on concentration and meditatiorv
By breathing right, concentrating and meditating, more blood flows to the
brain, making it supple and ready to accept more information and
reproduce that information when required. -- ✓
6. Obesity: Yoga helps to reduce obesity by inhaling more oxygen, which help;-)
in breaking down fat cells and increasing your metabolism. Also, it helps \
remove sluggishness from the digestive and endocrine systems, rl)aking
them work better. ✓
7. Anti ageing: Regular practice of yoga has anti ageing effects. Yoga
revitalizes the mind and makes the approach towards life positive and stress
free. Overall happiness and positive attitude towards life reflects on the face,
leaving it glowing and reverses the ageing effect internally. /
8. Boosting the Immune System: Yoga boosts our immune system b
enhancing the circulation of blood cells, decreasing stress hormones and D
stimulating the lymphatic system that aids to protect our body from the evil
effects of toxins.
9. Controls anxiety: During sports competition a balanced form of stress and!
anxiety is required. Pranayams are very helpful in controlling the anxiety of I
the individual thus, performance is increased. v
In Patanjali's Yoga Sutra, the eightfold path is called Ashtanga, which literally
means "eight limbs" (Ashta = Eight, Anga-Limb). These eight steps basically act as
guidelines on how to live a meaningful and purposeful life. The serve as a
prescription for moral and ethical conduct and self-discipline; they direct
attention toward one's health; and they help us to acknowledge the spiritual
aspects of our nature.
1. Yama: Varna deals with one's ethical standards and sense of integrity,
focusing on our behavior and how we conduct ourselves in life. Yamas are
universal practices that relate best to what we know as the Golden Rule, "Do
unto others as you would have them do unto you. "The five yamas are:
a. Ahimsa: nonviolence (Compassion for all living things)
b. Satya: Commitment to Truthfulness
c. Asteya: Non-stealing __/
d. Brahmacharya: Continence (Sense control)
e. Aparigraha: Neutralizing the desire to acquire and hoard wealt/
2. Niyama: Niyama, the second limb, has to do with self-discipline and spiritual
observances. Regularly attending temple or church services, saying race
before meals, developing your own personal meditation practices, or making
a habit of taking contemplative walks alone are all examples of niyamas in
practice. The five niyamas are:
a. Saucha: Cleanliness
b. Samtosa: Contentment /
c. Tapas: Heat; Spiritual Austerities /
d. Svadhyaya: Study of the sacred scriptures and of one's self
e. lsvara pranidhana: Surrender to God
/ ✓
3. Asana: The postures practiced in yoga, comprise the third limb. In the yogic
view, the body is a temple of spirit, the care of which is an important stage of
our spiritual growth. Through the practice of asanas, we develop the habit of
discipline and the ability to concentrate, both of which are necessary for
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meditation.
4. Pranayama: The process of respiration has three components. Pooraka is
inspiration of air, kumbhaka means retention, and rechaka is expiration. It can
be said that kumbhaka is pranayama and pranayama is kumbhaka, not
pooraka and rechaka, which are natural processes.
5. Pratyahara: Pratyahara means withdrawal or sensory transcendence. In
pratyahara we sever this link between mind and senses, and the senses
withdraw. It is during this stage that we make the conscious effort to draw our
awareness away from the external world and outs1 e s 1muli. Keenly aware of,
yet cultivating a detachment from, our senses, we direct"'bur attention
internally. The practice of pratyahara provides us with an opportunity to s�
back and take a look at ourselves. This withdrawal allows us to objectb!-ely
observe our cravings: habits that are perhaps detrimental to our health and
which likely interfere with our inner growth.
6. Dharana: As each stage prepares us for the next, the practice of ratyahara
creates the setting for dharana, or concentration. Having relieved oursajyes of
outside distractions, we can now deal with the distractions of the mind itself.
In the practice of concentration, which precedes meditation, we learnnow tg....-,
slow down the thinking process by concentrating on a single mental object: a
specific energetic center in the body, an image of a deity, or the silent/
repetition of a sound. We, of course, have already begun to develop our/
powers of concentration in the previous three stages of posture, breath
control, and withdrawal of the senses. In asana and pranayama, although we/
pay attention to our actions, our attention travels. Our focus constantly shift�
as we fine-tune the many nuances of any particular posture or breathing­ /
technique. In pratyahara we become self- observant; now, in dharana, we
focus our attention on a single point. Extended periods of concentration
naturally lead to meditation. -- ✓
7. Dhyana: Meditation or contemplation is the uninterrupted flow of
concentration. Although concentration (dharana) and meditation (dhyana)../
may appear to be one and the same, a fine line of distinction exists between
these two stages. Where dharana practices one-pointed attention, dhyana is
ultimately a state of being keenly aware without focus. At this stage, the mi3/
has been quieted, and in the stillness it produces few or no thoughts at all.
The strength and stamina it takes to reach this state of stillness is qu�
impressive. But don't give up. While this may seem a difficult if not impossible
task, remember that yoga is a process. Even though we may not attain the/
"picture perfect" pose, or the ideal state of consciousness, we benefit at every
stage of our progress.
✓ ✓ �
8. Samadhi: It describes this eighth and final stage o as tang
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samadhi, as a
state of ecstasy. At this stage, the meditator merge�Y+H,..--fiis or her point of
focus and transcends the Self altogether. The meditator comes to realize a
profound connection to the divine, interconnectedness with all living things.
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Introduction to Asanas, Pranayamas, Meditation & Yogic Kriyas
ASANAS: Asano are the Yoga Postures. The Patan·ali Yoga Sutras define Asano as
'Sthiram Sukham Asanam', which means Asano is a pose that is steady and
comfortable. Asano is the third step in the eight rungs of yoga. Asanas can be
meditative poses or they can be postures aimed tow rds attaining strength,
balance and steadiness. To attain a posture is called asanas.
� Types of Asanas
.)
Asanas can be divided into meditative, relaxing, and cultural asanas. These three
types of postures are quite different in their purpose and technique.
1. Meditative Asanas
2. Relaxative Asanas
3. Cultural Asanas
�-�
;� 1. Meditative �sanas:
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These are cross-legged sitting postures which allow ou to sit upright and
relaxed for a longer time. They provide a stable seat for meditation. The aim is to
train your body so you can sit a long time without moving any part of your body.
This is important if you are practicing meditation or pranayama and want_!_o
come to a deep concentration. You should choose the posture that is mo�
comfortable for you and start practicing it for 15 minutes. You can increase the
length gradually. In the raja yoga sutras the asana is defined as a steady, firm,
and comfortable posture. --- •
There are five main meditative postures: /
a. Padmasana or lotus
b. Siddhasana or adept's pose /
c. Swastikasana or locked-ankles pose
d. Sukhasana or easy pose
e. Vajrasana for people who cannot sit cross-legged
3. Cultural Asanas: There are three important phases in the practice of cultural
asanas each of them equally important and should be paid equal attention:
Coming into the position
Holding the position / /'
Getting out of the position ../
This group contains by far the largest amount of asanas. Out of these, 84 are
more important. The cultural asanas can be divided in seven groups:
/
a. Dynamic sequences: such as the sun saltuation
b. Inverted postures: Such as the headstand or the shouldersta
c. Forward bending postures: such as the sitting forward bend like
Paschimottanasana.
d. Backward bending postures: such as the cobra, locust, or bow poses
e. Twisting postures: such as the half spinal twist _,,,,,,. ........-
f. Side ward bending postures: such as the triangle pose '-./
g. Standing postures: including balancing poses such as the tree pose. /
� PRANAYAM

The Pranayama is the central part of patanjalis astanga yoga system. Th

pranayama is derived from two Sanskrit words 'Prana' and 'Ayama',. Where
'prana'means Energy 'ayama' means elongation. So the word meaning of
pranayama is Elongation of pranic energy. Patanjali defines Pranayama as
'Tasmin shwasa prashwasayor gati vichhedaha pranayamaha' The process of
respiration has three components. Pooraka is inspiration of air, kumbhaka
means retention, and rechaka is expiration. ,
As per classical texts of Yoga there are eightpranayamas, they are Ujjayi, Soorya
bhedana, Bhastrika, Sheetali, Seetkari, Bhramari, Plavini, and Moorcha. But
present days for therapy purpose lot of variation in pranayamas were
introduced.
•- VOGIC KRIYAS
_)
is also known as Shatkarmas or Shudhi Kriyas though these ancient technigues
may seem fantastic, they are a powerful way to detoxify and purify your body
from the inside out.
The shat-kriyas (literally, the six practices or rites) help us learn to become more
intimate with our own body's internal processes. The six tra 1tional kriyas are
nauli, which is the churning or pumping of the stomach; neti, which is water or
string cleansing of the nasal passages; vasti, or colon cleansing similar to an
enema; tratakum, which is gazing at a candle flame or small object; kapalabhati,/
a breathing technique to cleanse and strengthen the lungs; and dhauti, or the
cleansing of the stomach, teeth, throat, and re�m.
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 ME�ITATION
_)
Meditation is state of mind wherein a person reaches out to his ub
conscious self. Our day today life is filled with stress and strains. We tend to
forget the importance of inner peace and health of our mind. Meditation is very
helpful to attain the state of inner peace. Some of the meditations which are
popular are ·om'meditation, kaya sthyryam, ·so ham' meditation,

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Mantrameditation, and Kundalini or Chakra meditation, Nirvishaya dhyana.etc.
YOGA FOR CONCENTRTION N RETE AN (UKHASANA, TADASANA, PADMASANA
AND SHASHANKASANA)
Yoga is an enormous method to get better concentration, just by its nature. Yoga
helps to build up the body and mind efficiency tremendously. Yoga elped with
focus by calming the mind and keeping disturbing thoughts away. Patanjali
Yoga Sutras state that 'Yoga Chitta Vritti Nirodha'. This famous line can be explain
as "yoga is the reduction of variation of the mind," meaning that we practice
yoga in order to cool the mind.
A daily yoga practice has the ability to change the method you live and
approach your life. Children should put together the following asanas in their
daily practice to build your concentration and live a more pleasing life.
� 1. SUKHASANA
>�

Procedure:
l. You should sit on the floor with legs stretched out. Always use yoga mat while
sitting on the floor. ------- �
2. You should fold the left leg and tug your left leg inside the right thigh.
3. After that fold your right leg and tug in inside the left thigh. ../
4. You should keep the hands on the knees.
5. You should erect your spine while performing this asanas and breathe
normally.
6. Hold this position comfortably.
Benefits:
l. It helps to increase stretchability and Lengthening of your spine.
2. It helps to make wider your chest.
3. It helps to relax or calms your mind.
4. It helps to kick out anxiety, stress and mental tiredness.
5. It helps in improving body posture.
6. It helps in removing fatigue.
7. It gives gentle massage to your knees, calf muscles and your thighs also.
Contraindication:
l. You should avoid this asanas if you are feeling pain or having injury in your
knee or hip or ankle joint.
2. You should avoid this asanas if you are suffering with spinal disc problems
� 2. TADASANA __)

Procedure:
l. You should stand straight on the ground and take a little gap between your
feet.
2. You should take a deep breath.
3. Then raise your both arms upward with interlocking your fingers.
4. At this moment come on the toes by raising your heels simultaneously
5. You should stretch your whole body upward (i.e. from toes to fingers).
6. Try to maintain this asana with gently deep breathing.
7. After that you should come to the original position with breathing out
(exhale).
Benefits:
l. It provides strength and expansion to the lung--y/
2. It is helpful to increase height.
3. It is helpful to develops and activates the nerves of the entire body. /
4. It gives strength to vertebral column and heart. __/
5. It is also good for regulating the menstrual cycle in women. /
6. It is helpful to cure the problems related to the indigestion.
7. It is helpful to enhance strengthen the arms and legs.
8. It is helpful to remove latherginess from body. ./
9. It is helpful to reduce the problem of flat feet.
10. It is helpful to cure hypertension, constipation, sciatica and digestive
problem.
11. It helps to reduce fat in the body. �
12. It helps to get better posture and build up mental and physical balance.
Contraindication:
l. A Person who is suffering from headaches should not do this asana.
2. You should not practice this asana if you are suffering from� blood
pressure.
3. You should skip practice this asana if you are suffering from insomnia.
4. You should skip practice this asana during pregnancy. L.---""'
�!:■�, 3. SHASHANKASANA

Procedure:
l. You should sit in the Vajrasana with palrl)Os on the knees.
2. You should raise your arms up slowly and also stretch upwards from the
trunk.
3. Then, move down your upper body towards the floor keeping the arms
straight. Place your arms on the floor and try to touch the forehead on the
floor. Make sure that your elbows are straight.
4. You should your eyes and maintain the pose for three to five breaths. /
5. First you should lift your head and then raise the body with arms up. Slowly
bring the arms down and place them on the knees, keep our legs straight
one by one and sit in a relaxed position. �
Benefits:
l. This asana relaxes the mind and relieves depression.
/
2. It tones the pelvic muscles and relieves sciatic pain. ./
3. It can help in sexual disorders.
4. It gives a good relaxing stretch to the spine.
5. It strengthens the kidneys and stimulates its functions.
6. It stimulates the functionality of Pituitary, pineal, thyroid and parathyroid
glands. /
7. Shashankasana plays an important role in treating disorders of the
gastrointestinal tract and reduces the excess fat in the abdominal and waist.,_,-
8. This asana is best remedy to cure constipation and controlling diabetes./
9. Increasing the memory power if done this asana regularly.
Contraindications:
l. As you take your head down see that you don't raise the buttocks off the
floor. /
2. Avoid this asana if you feel shaky or have a back ache or pain in the legs.
� 4. PADMASANA )

Procedure:
l. You should sit on a yoga mat with your spine erect and your legs stretched
out.
2. You should bend the right knee smoothly and use your hands to place it on
your left thigh. Your foot soles must point upward and the heels must b�
close to your abdomen. / ✓
3. You should repeat the similar procedure with the other leg.
4. You should comfortably place your both feet on the opposite thighs and
placed your palm on the knees in Gyaan mudra.
5. You should remember that your head must be straight and the spine erect 3V
all times.
6. You should take breathe long and deep. Hold the position according to your
breath holding capacity and then release gently. /
l. Repeat the Padmasana pose with the other leg also.
Benefits:
l. It helps to stretches, Knees and Ankles.
2. It helps meditation and breathing exercises. /
3. It helps develop Strengthens in your spine, abdomen, pelvis and bladder.
/
Contraindications:
l. You should avoid if you have knee, ankle or hip problems.
v
RELAXATION TECHNIQUES FOR IMPROVING CONCENTRATION - VOG
NIDRA
MEANING: Yoga nidra is a Sanskrit term meaning "yogic sleep". It is a deep
relaxation technique and a form of meditation. It is also called "psychic slee ," i.e.
sleep with full awareness. In the practice of yoga nidra the body sleeps but the
mind remains awake listening to the instructions. Yog nidra is a state between
sleep and wakefulness. ✓
In yoga nidra, we consciously take our attention to different parts of the body
and relax them. Performing yoga nidra involves practicing pratyahara ("control
over the senses"), which is the fifth limb of Ashtanga yoga. Yoga nidra practice
results in deep relaxation and expands the individual's self-awarenes. A yoga
posture helps to warm up the body and yoga nidra limber down the body. �
yoga posture helps to enhance the energy levels in the body and Yoga Nidra
helps to preserve and merge this energy and relax the entire system. ../
PROCEDURE OF YOGA NIDRA
1. Lie down on your back i Shavasna and close your eyes and relax.
2. You should start by gently taking your attention to your right side all body
parts like foot; knee, thigh, hip, shoulder, upper arm, lower arm palms and
fingers, then repeat this process on your left side. _,,,,,,..
3. You should take your attention also to all parts of the body: genital area,
stomach, navel region, chest throat, face and finally the top of the head. /
4. You should take a deep breath in, observe the sensations in your body, and
relax in this still state for a few minutes. /
5. At this moment, you should slowly become aware of your body and
surroundings, turn to your right side and keep lying down for a few more
minutes. Rolling over to the right side makes the breath flow through the left
nostril which helps cool the body.
6. You may then slowly sit up, and whenever you feel at ease, open your eyes
slowly and gradually. ✓
ADVANTAGES OF YOG NIDRA
l. It helps to activate the nervous system to absorb the effects of yoga asana. 1
2. It helps to Relaxes the mind, improves quality of sleep and boosts /
concentration level of an individual. /
3. It helps to trains the mind. v
4. It helps to awaken creativity: Slowly one becomes tuned with the
unconscious workings and then the power of creativity _ automaticallyl
5.
awakens.
It helps to enhance memory and learning capacity. ./ J
6. It helps to successfully manage various psychosomatic diseases. /
7. It helps effectively to reduce the elevated blood pressure and cholesterol.
8. The regular practice of yoga nidra, tensions at the physical, emotional and
9.
10.
mental level can be play down.
It helps to make stronger immunity system of the body. V
It helps to reduces fatigue, relaxes and rejuvenates the body.
✓ ...........-
Conclusion
It clear that practice of yoga nidra has preventive, promotive and curative value.
In our present modern lifestyle, where physiological, psychological disorder like
anxiety, hostility, sleeplessness etc. and psychosomatic problems like asthma,
coronary heart disease, cancer, hypertension etc. are on the rise, the technique
of yoga nidra may serve as a real boon for mankind.
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