HEALTH

&
WELLNESS YOGA
&
SPORTS
Presenters
• [Link]
(23021A0126)
• [Link]
(23021A0111)
• [Link]
(23021A0135)
acknowledgement
I would like to express my profound gratitude to
Dr. D. Koteswara rao Sir. (Head of the Dept..)
[Link] sir(Dept… of sports)
[Link] rao sir(Dept of HSS)
For taking your valuable time in your busy schedule for the sake of us
students.
 INTRODUCTION TO YOGA
 Yoga is an ancient practice from India that
combines physical exercises, breathing techniques,
and meditation.
 The word "yoga" means "union," symbolizing the
connection between the body, mind, and spirit.
Yoga aims to improve physical health, reduce
stress, and promote inner peace and balance.
 It includes:
•Poses (Asanas): Stretch and strengthen the
body.
•Breathing (Pranayama): Calm and focus the
mind.
•Meditation: Enhance relaxation and
mindfulness.
 Yoga is for everyone—people of all ages, fitness levels, and
lifestyles can benefit from it.
Styles range from gentle (Hatha, Yin) to energetic (Vinyasa,
Ashtanga), offering something for everyone.
•Improves flexibility and strength.
•Reduces stress and anxiety.
•Boosts focus and mental clarity.
 Enhances overall well-being.
Yoga is not just about exercise; it’s a way to create harmony in your
life and connect with yourself.
 What is yoga?

 Yoga is an ancient practice designed to

create harmony between the body, mind, and
soul.
 It is not just physical exercise but also a
spiritual and mental discipline.
Includes asanas (poses), pranayama (breath
control), and meditation.
Its ultimate goal is self-realization and inner
peace.
Meaning of yoga
Yoga comes from the Sanskrit root Yug, meaning "to unite" or "to join."
Symbolizes the connection between the physical body and the universal
consciousness.
Encourages balance in every aspect of life, from physical health to emotional
well-being.
Practiced to achieve liberation (Moksha) and enlightenment

 Encourages balance in life and a deep connection with the self and the
universe.
 A spiritual journey toward self-realization.
 History of Yoga
◦ The history of yoga is a journey of
evolution, from its spiritual origins in
ancient India to its current status as a
universal practice for well-being.
◦ Rooted in a rich cultural and
philosophical heritage, yoga continues
to inspire millions worldwide, bridging
the gap between ancient wisdom and
modern life.
◦ Its timeless principles remind us of the
importance of balance, mindfulness,
and harmony in our daily lives.
The Philosophy of Yoga
Unity: Connection between mind, body, and spirit.
Balance: Between action and relaxation.
Mindfulness: Awareness of thoughts, emotions, and actions.
Non-violence (Ahimsa): Compassion for oneself and others.
Emphasizes ethical living and self-awareness. Self control and contentment
 Vedanta (non-dualism): the philosophy of non-dualism, which holds that the ultimate
reality is a unified, all-encompassing consciousness.
 Karma (action and consequence): the principle of cause and effect, which holds that
every action has consequences.
 Samsara (cycle of birth and death): the cycle of birth, death, and rebirth, which is
driven by karma.
 Paths of Yoga
Karma Yoga: Action through selflessness.

Bhakti Yoga: Devotion and love for a higher

power.

Jnana Yoga: Path of wisdom and knowledge.

Raja Yoga: Focus on meditation and self-

discipline.
The Eight Limbs of Yoga
 Yamas (universal ethics): non-violence, truthfulness, non-stealing, self-
control, and non-possessiveness.
 Niyamas (personal observances): cleanliness, contentment, self-
discipline, self-reflection, and surrender.
 Asanas (postures): physical postures to balance and harmonize the body.
 Pranayama (breath control): techniques to regulate and balance the life
force.
 Pratyahara (sense withdrawal): withdrawal of the senses from external
objects.
 Dharana (concentration): focus of the mind on a single point.
 Dhyana (meditation): a state of consciousness beyond thought.
 Samadhi (absorption): a state of unity and bliss.
 Hatha Yoga
Meaning: "Hatha" combines Ha (sun) and Tha (moon),
symbolizing balance in the body.
Focus: Emphasizes physical postures (asanas) and breath
control (pranayama).
Foundation: Serves as the basis for many modern yoga
styles like Vinyasa and Ashtanga.
Benefits: Improves flexibility, strength, posture, and balance.
Reduces stress and promotes relaxation.
For Beginners: Ideal for newcomers due to its slower pace
and emphasis on alignment.
Energy Flow: Aims to balance the body’s energy and
promote overall well-being.
Mindfulness: Encourages a strong mind-body connection
through focused breath and movement.
Stress Relief: Helps calm the nervous system and reduce
anxiety.
Benefits of Yoga
[Link] Benefits
• Improves Flexibility: Regular practice increases flexibility in muscles and joints, reducing
stiffness.
• Builds Strength: Yoga strengthens muscles, enhances endurance, and improves overall
physical health.
• Improves Posture: Encourages proper body alignment, which helps prevent pain and injury.
• Boosts Balance: Yoga enhances balance and coordination, benefiting daily activities and
athletic performance.
• Promotes Better Breathing: Breathing exercises improve lung capacity and respiratory
health.
• Supports Joint Health: Low-impact movements improve joint flexibility and reduce the risk
of arthritis.
• Boosts Immunity: Regular yoga practice can strengthen the immune system and promote
faster recovery.
2. Mental Benefits
•Reduces Stress: Deep breathing and mindfulness techniques activate the
relaxation response, reducing stress and anxiety.
•Improves Focus: Yoga enhances concentration and mental clarity, promoting
mindfulness.
•Enhances Emotional Regulation: Promotes emotional balance, helping with
mood swings, anger management, and emotional resilience.
•Improves Sleep Quality: Yoga reduces insomnia and improves the quality of
sleep by calming the mind and body.

3. Emotional Benefits
•Promotes Inner Peace: Encourages self-awareness and a sense of calm,
helping to find peace amidst daily challenges.
•Boosts Self-Esteem: As you improve physically and mentally, yoga fosters a
sense of self-worth and confidence.
•Encourages Positivity: Practicing gratitude and mindfulness in yoga can
improve your outlook on life.
4. Spiritual Benefits
•Cultivates Mindfulness: Yoga enhances
awareness of the present moment, fostering a
deeper connection to oneself.
•Promotes Self-Discovery: Yoga can be a
journey of self-exploration and spiritual growth,
helping to align your actions with your values.
•Encourages Meditation: Meditation in yoga
enhances emotional stability and supports inner
peace.

5. Long-Term Health Benefits

•Reduces Risk of Chronic Diseases: Regular
yoga can lower the risk of heart disease, high
blood pressure, and diabetes.
•Supports Longevity: By reducing stress,
improving physical health, and enhancing
emotional balance, yoga can contribute to a
longer, healthier life.
•Helps in Weight Management: Certain styles
of yoga, like Vinyasa or Power Yoga, can burn
calories and assist in weight loss
The Importance of Pranayama
(Breathing)
•Enhances Oxygen Flow: Improves the intake of oxygen, which energizes the body and
clears toxins.
•Calms the Mind: Regulates the nervous system, reducing stress, anxiety, and promoting
mental clarity.
•Boosts Lung Capacity: Strengthens the respiratory system and increases lung function.
•Improves Focus: Helps sharpen concentration by calming the mind and enhancing
awareness.
•Balances Energy: Pranayama helps balance the flow of prana (life force energy) throughout
the body.
•Detoxifies the Body: Expels toxins and purifies the body through controlled breathing.
•Reduces Stress: Activates the parasympathetic nervous system, lowering heart rate and
blood pressure.
•Supports Emotional Health: Encourages emotional balance and resilience by promoting
relaxation and mindfulness.
Few types of pranayama
1. Surya Nadi (Right Nostril Breathing)
Technique: Inhale through the right nostril and exhale
through the left.
Benefits: Energizes the body, stimulates the solar
(active) energy, and boosts mental clarity.
2. Chandra Nadi (Left Nostril Breathing)
Technique: Inhale through the left nostril and exhale
through the right.
Benefits: Calms the mind, reduces stress, and
stimulates lunar (calming) energy.
3. Sitali Pranayama (Cooling Breath)
Technique: Roll the tongue into a tube,
inhale through the mouth, and exhale
through the nose.
Benefits: Cools the body, reduces
stress, and calms the mind.
4. Bhramari Pranayama (Bee Breath)
Technique: Inhale deeply, and while
exhaling, make a humming sound like a
bee by closing the ears and eyes.
Benefits: Calms the mind, relieves
stress, and promotes mental clarity.
Yoga for All Ages
[Link]: Improves flexibility, focus, and emotional
regulation; playful poses make it fun.
[Link]: Reduces stress, builds strength, and
promotes healthy habits during growth.
[Link]: Relieves stress, enhances fitness, and
improves posture and sleep.
[Link]: Gentle yoga increases balance, joint mobility,
and strength while reducing pain.
[Link] Mothers: Prenatal yoga eases discomfort,
strengthens the body, and prepares for childbirth.
[Link] Yoga: Encourages bonding, teamwork, and
shared health benefits.
Key Point: Yoga is adaptable, benefiting people of all
ages by enhancing physical, mental, and emotional well-
being.
Challenges in Yoga Practice
[Link] Limitations: Lack of flexibility, strength, or injuries can make poses
difficult.
[Link]: Maintaining a regular practice requires discipline and commitment.
[Link] Wandering: Staying focused and mindful can be hard, especially for beginners.
[Link]: Comparing progress with others may create self-doubt.
[Link] Constraints: Balancing yoga with daily responsibilities can be challenging.
[Link]: Pushing too hard may lead to strain or injury.
[Link] Techniques: Proper alignment and breathing require practice and
patience.
[Link]: Progress may feel slow, leading to frustration.
◦ Key Point: Acknowledge challenges as part of the journey; patience, consistency, and
mindfulness are essential to overcome them.
 How to Start Practicing Yoga
•Set Goals: Identify your purpose—improving flexibility,
reducing stress, or overall health.
•Choose a Style: Start with beginner-friendly styles like
Hatha or Yin Yoga.
•Find a Class or Guide: Join a yoga class, use online
tutorials, or hire an instructor for guidance.
•Get Basic Equipment: Use a yoga mat, comfortable
clothes, and props like blocks or straps if needed.
•Start Slow: Focus on learning basic poses, proper
alignment, and breathing techniques.
•Be Consistent: Practice regularly, even if just for 10–15
minutes a day.
•Listen to Your Body: Avoid overexertion and modify
poses as needed.
•Incorporate Mindfulness: Combine movement with
breath awareness and meditation.
Surya Namaskars (Sun Salutations)

•Meaning: A series of 12 yoga poses performed in a sequence to honor the sun,

symbolizing energy and vitality.
•Physical Benefits: Improves flexibility, strength, and posture; enhances cardiovascular
health.
•Mental Benefits: Reduces stress, improves focus, and promotes mindfulness.
•Full-Body Workout: Engages multiple muscle groups, making it a holistic exercise.
•Boosts Energy: Stimulates blood circulation and revitalizes the body.
•Spiritual Connection: Combines movement with breath, fostering gratitude and inner
peace.
•Versatility: Suitable for all fitness levels with modifications for beginners.
Key Point: Surya Namaskars are a comprehensive practice that combines physical,
mental, and spiritual benefits.
12 steps of Surya Namaskar
•Prana Masana (Prayer Pose)
•Hasta Uttanasana (Raised Arms Pose)
•Padahastasana (Hand to Foot Pose)
•Ashwa Sanchalanasana (Equestrian Pose)
•Dandasana (Stick Pose)
•Ashtanga Namaskara (Salute with Eight Limbs)
•Bhujangasana (Cobra Pose)
•Adho Mukha Svanasana (Downward Dog Pose)
•Ashwa Sanchalanasana (Equestrian Pose)
•Padahastasana (Hand to Foot Pose)
•Hasta Uttanasana (Raised Arms Pose)
•Pranamasana (Prayer Pose)
 Conclusion
Yoga is a holistic practice that unites the body,
mind, and spirit, offering physical strength,
mental clarity, and inner peace.
 Its versatility makes it accessible to all ages and
fitness levels.
By embracing yoga, individuals can cultivate
mindfulness, enhance overall well-being, and
lead a balanced, harmonious life.
Regular practice transforms not just the body
but also fosters a deeper connection to oneself
and the world.
THANK YOU