08:30
YOGA
MANISHA MANHAS
Home Company Product Team
08:30
Contents
Meaning and importance of yoga
1
2 Introduction to Ashtang yoga
3 Introduction to Yogic kriya (shat karma )
4 Pranayama and its types
5 Active lifestyle and stress management through yoga
Home Company Product Team
08:30
Meaning of yoga
Yoga is a way to keep our body, mind, and breath healthy and happy. It helps us feel strong, calm, and
focused.
Yoga started a long, long time ago in India—more than 5,000 years ago! It was first taught by wise people
called rishis (sages) who learned it through deep thinking and practice.
The teachings of yoga were first written down in a book called the "Yoga Sutras", written by a wise man
named Patanjali.
The word "Yoga" comes from the Sanskrit language and means "to join" or "to unite"—it joins our body,
mind, and breath together to make us feel peaceful and healthy. Essentially, yoga signifies
the union of the individual self (Atman) with the universal consciousness (Brahman). This union encompasses
physical, mental, and spiritual dimensions, aiming to achieve a state of harmony and balance within
oneself and with the surrounding world.
Home Company Product Team
08:30
Definations
Place your
logo here
Home Company Product Team
08:30
Place your
logo here
Home Company Product Team
08:30
Importance of
yoga
Home Company Product Team
Yoga holds significant importance for both physical and mental well-being, supported by various
benefits:
Physical Health: Yoga improves flexibility, strength, and balance through its diverse asanas
(postures). Regular practice can enhance joint health, increase muscle tone, and improve overall
body alignment and posture.
Mental Well-being: Yoga promotes relaxation and reduces stress levels through controlled
breathing (pranayama) and meditation techniques. It can help alleviate anxiety, depression, and
insomnia by calming the mind and enhancing mental clarity.
Holistic Approach: By integrating body, mind, and breath, yoga fosters a holistic approach to
health. It encourages mindfulness and self-awareness, leading to improved self-esteem and a
more positive outlook on life.
Stress Reduction: The practice of yoga activates the parasympathetic nervous system,
triggering relaxation responses that counteract the effects of chronic stress. This can result in
lower blood pressure, reduced cortisol levels, and enhanced immune function.
Spiritual Growth: For those interested in spiritual development, yoga offers a path to explore
deeper aspects of the self and cultivate a sense of connection with a higher consciousness or
universal energy.
Adaptability: Yoga is accessible to people of all ages and fitness levels. It can be adapted to
suit individual needs and health conditions, making it a versatile practice for promoting overall
well-being.
Overall, yoga is valued not only for its physical benefits but also for its transformative effects on
mental and emotional health, making it a valuable practice for maintaining balance and harmony
in daily life.
08:30
Physically Mentally
Improves flexibility, strength, Reduces stress and anxiety
and balance. levels.
Enhances posture and body Enhances relaxation and
alignment. promotes better sleep.
Increases joint health and Improves focus, concentration,
mobility. and mental clarity.
Boosts cardiovascular and Cultivates mindfulness and self-
respiratory function. awareness.
Promotes better circulation and Supports emotional stability and
immune system support. a positive outlook on life.
Home Company Product Team
08:30
Introduction To Ashtang yoga
Home Company Product Team
Ashtanga Yoga, often referred to as the "Eight-Limbed Yoga," is a classical system of
yoga codified by the sage Patanjali in his Yoga Sutras.
“ Ashtanga Yoga is one of the classifications of Yoga in Patanjali’s Yoga Sutras, which
states that optimum mental and physical health can only be achieved by being
ethically and morally right through karmas (deeds or actions), meditation, discipline,
inner and outer cleansing, and physical exercises.”
Ashtanga Yoga aims to channel a person’s inner energy with the energy in his or
her external world with the help of the right actions, meditation, discipline and
exercises
The eight limbs of Ashtanga Yoga are the following:
1. Yama (Ethical Restrains):
These are moral disciplines or restraints that guide one's behavior
towards others, it help practitioners live harmoniously with others and
themselves. The five Yamas are mentioned below:
Ahimsa (Non-violence): Avoiding harm to all living beings, physically,
mentally, or emotionally.
Satya (Truthfulness): Being honest in thoughts, speech, and actions.
Asteya (Non-stealing): Avoiding taking what is not freely given, in any
form.
Brahmacharya (Moderation): Practicing moderation in all aspects of life,
including sensory pleasures.
Aparigraha (Non-possessiveness): Letting go of attachments to material
possessions and desires.
Home Company Product Team
2. Niyama (Personal Discipline):
This second component of Ashtanga Yoga refers to specific habits for
cleansing people’s mind and body.Niyama refers to the personal
observances or disciplines in yoga philosophy, guiding individuals toward
self-discipline and inner growth. There are five Niyamas:
Saucha: Purity, cleanliness, both externally and internally.
Santosha: Contentment, finding happiness and acceptance in the present
moment.
Tapas: Self-discipline, cultivating inner strength and perseverance.
Svadhyaya: Self-study, introspection, and study of spiritual texts to gain
self-awareness.
Ishvara Pranidhana: Surrender to a higher power or devotion to the divine,
letting go of ego and accepting the universe's will.
Home Company Product Team
08:30
3.Asanas (Physical
Postures):
Asanas are the physical postures
practiced in yoga. They are
designed to develop strength,
flexibility, and balance while
preparing the body for meditation
and higher states of
consciousness.
Home Company Product Team
08:30
4.Pranayama (Breath Control):
Pranayama involves breath regulation techniques that
cultivate prana (life force energy) and enhance physical
and mental well-being. It involves various breathing
exercises to control and extend the breathe.
5.Pratyahara (Withdrawal of
Senses): Pratyahara is the practice of withdrawing
the senses from external stimuli and turning inward. It
involves consciously redirecting attention away from
sensory distractions to focus on internal experiences.
Home Company Product Team
08:30
.
6. Dharana (Concentration): Dharana
refers to the practice of concentration,
where one focuses the mind on a single
point or object of meditation. It involves
training the mind to become steady and
focused.
7. Dhyana (Meditation): Dhyana is the
uninterrupted flow of concentration, where
the meditator experiences a deep state of
absorption or meditation. It involves
sustained focus on the object of meditation
without distraction.
Home Company Product Team
08:30
8.Samadhi (Union): Samadhi is
the ultimate goal of yoga, where
the practitioner experiences a
profound state of oneness or
union with the object of
meditation. It is a state of deep
spiritual realization and inner
peace.
Home Company Product Team
08:30
Shatkarma – (cleansing
techniques)
The Six Yogic Shatkarma means "six actions" in
Sanskrit.
These are special yogic techniques used to clean
the body from inside.
Shatkarma Kriyas importantance
They help remove dirt and toxins from the body.
They make our body ready for yoga.
They help us stay healthy and feel fresh.
Home Company Product Team
Shatkarma – Six Yogic Cleansing
Techniques
Neti (Nasal Cleansing)
Purpose: Cleans the nasal passages.
Types: Jal Neti (using water), Sutra Neti (using a
thread).
Steps (Jal Neti):
Use a Neti pot filled with lukewarm salt water.
Tilt the head and pour water into one nostril.
Water flows out from the other nostril.
Repeat on the other side.
2.Dhauti (Stomach
Cleansing)
● Purpose: Cleans the food pipe and stomach.
● Types: Vamana Dhauti (water vomiting),
Vastra Dhauti (cloth swallowing).
● Basic Idea:
○ Drink lots of lukewarm water.
○ Voluntarily vomit to cleanse the
stomach. (Only done under expert
supervision.)
3.Nauli (Abdominal Massage)
Purpose: Strengthens and cleans the digestive system.
Steps:
Stand with feet apart.
Inhale deeply, then exhale completely.
Hold the breath and contract abdominal muscles in a
circular motion. (Needs guidance and practice;
advanced technique.)
4. Basti (Colon Cleansing)
Purpose: Cleans the large intestine.
Method: Like an enema.
Steps:
Traditionally done by drawing water into the colon
through the anus.
Today, done through enema kits in modern ways.
(Only done under supervision; not for
children.)
Kapalbhati (Skull Shining Breath)
Purpose: Cleans lungs and brain; energizes the mind.
Steps:
Sit in a comfortable posture.
Forcefully exhale through the nose.
Inhalation happens automatically.
Repeat rhythmic fast exhalations.
6. Trataka (Steady Gazing)
Purpose: Cleans the eyes and improves concentration.
Steps:
Sit comfortably.
Place a candle at eye level.
Gaze at the flame without blinking.
When eyes water, close them and relax.
Pranayam and its types
Pranayama is a Sanskrit word made of two parts:
"Prana" means life force or breath.
"Ayama" means control or regulation.
So, Pranayama means the control of breath.
It is a breathing practice in yoga that helps us control our
inhalation, exhalation, and holding of breath. It keeps our
mind calm, body healthy, and increases our energy.
Benefits of Pranayama
• Improves focus and memory
• Reduces stress and anxiety
• Makes lungs strong
• Increases oxygen in the body
• Helps in emotional balance
1.Anulom Vilom
(Alternate Nostril Breathing)
Inhale from one nostril, exhale from the
other.
Balances body and mind.
2. Bhramari (Humming Bee
Breath)
Make a humming sound like a bee while
exhaling.
Calms the mind and helps in better sleep.
3. Kapalbhati
(Skull Shining Breath)
Forceful exhalation through the nose.
Cleans lungs and energizes the body.
4. Bhastrika (Bellows Breath)
Deep and fast breathing with forceful
inhale and exhale.
Increases energy and clears the
respiratory system.
5. Sheetali (Cooling Breath)
Inhale through a rolled tongue, exhale
through the nose.
Cools the body and reduces anger.
6. Sheetkari (Hissing Breath)
Inhale with a hissing sound through
clenched teeth.
Similar to Sheetali; cools the body and
mind.
Active Lifestyle and Stress Management Through
Yoga
An active lifestyle means including regular physical activity in your
daily routine — like walking, exercising, playing a sport, or
practicing yoga — instead of leading a sedentary (inactive)
life.
Benefits of an active lifestyle:
• Improves cardiovascular health
• Enhances mental well-being
• Maintains healthy body weight
• Reduces risk of lifestyle diseases (like diabetes, hypertension)
• Boosts energy and stamina
Impact of yoga
yoga is highly effective in managing lifestyle-related diseases such as:
Obesity: Regular practice burns calories and improves metabolism.
Hypertension: Yoga calms the nervous system and lowers blood pressure.
Diabetes: Improves insulin sensitivity and regulates blood sugar.
Stress and Anxiety: Yoga reduces cortisol levels and promotes relaxation.
Yoga for obesity
Surya Namaskar (Sun Salutation) — Full-body workout; improves
metabolism.
Pawanmuktasana (Wind-Relieving Pose) — Reduces belly fat.
Trikonasana (Triangle Pose) — Burns fat from waist and thighs.
Bhujangasana (Cobra Pose) — Strengthens back and tones
abdomen.
Yoga for Hypertension (High Blood
These calming asanas lower blood pressure and relax the mind:
Pressure)
Shavasana (Corpse Pose) — Deep relaxation; controls
hypertension.
Vajrasana (Diamond Pose) — Improves digestion and calms the
nervous system.
Setu Bandhasana (Bridge Pose) — Regulates blood pressure
and strengthens the heart.
Anulom Vilom Pranayama — Alternate nostril breathing;
balances body systems.
Yoga for Diabetes
These asanas stimulate the pancreas and regulate blood sugar:
Dhanurasana (Bow Pose) — Strengthens pancreas; controls diabetes.
Mandukasana (Frog Pose) — Massages pancreas and improves insulin
secretion.
Kapalbhati Pranayama(skull shining) — Powerful breathing
technique; improves metabolism.
Yoga for stress and anxiety
Balasana (Child’s Pose)
Calms the brain, relieves stress and fatigue.
Promotes a sense of safety and relaxation.
Viparita Karani (Legs-up-the-Wall Pose)
Relieves tired legs and feet, reduces mild anxiety.
Encourages blood flow to the brain for calming effects.
Setu Bandhasana (Bridge Pose)
Opens chest and heart, releasing tension.
Reduces mild depression and stress.
Shavasana (Corpse Pose)
Promotes deep relaxation and mindfulness.
Ideal for concluding your practice and calming the
nervous system.
Yoga for concentration
Vrikshasana (Tree Pose)
Enhances balance and mental focus.
Encourages a meditative state of awareness.
Padmasana (Lotus Pose)
Improves posture for meditation, aids in focus and clarity..
Trataka (Candle Gazing – a yogic kriya)
Strengthens concentration and vision.
Calms the mind by fixing gaze and reducing distractions.
Paschimottanasana (Seated Forward Bend)
Calms the mind, soothes anxiety, and stretches the spine.
MCQ
1. Which of the following is the first limb of Ashtanga Yoga?
A) Asana B) Yama C) Dhyana D)
Pranayama
2. How many Niyamas are included in Ashtanga Yoga?
A) 3 B) 4 C) 5 D) 6
"Samadhi" in Ashtanga Yoga is the state of:
A) Deep sleep B) Ultimate union with the divine C) Breathing exercise D)
Physical postures
3. The technique of cleansing the stomach using a cotton strip is called:
A) Neti B) Dhauti C) Basti D)
Nauli
4. Neti is a technique used to cleanse the:
A) Eyes B) Nose C) Tongue D) Ears
5. Which asana is best for improving digestion?
A) Bhujangasana B) Vajrasana C) Tadasana D)
Dhanurasana
6. Name the yoga asana?
7. Yoga recommended for diabetes.Name them?
8. Why pranayam called the control of life force?
9. what does yama teaches us?
10. asetya in yama refer to?
11. Ishwar pranidhan mean?
12. Which limb of ashtang yoga involve withdrawl of senses?
13. samadhi can be achieved without practicing pranayam?
14. Name the yoga asana?
THANKYOU
