Yoga and Meditation.pptx Power point presentation

Out mind and yoga

1. Yoga and Meditation

2. Origin and History of Development Yoga The development of yoga can be traced back to over 5,000 years ago, but some researchers think that yoga may be up to 10,000 years old . Yoga’s long rich history can be divided into four main periods of innovation, practice and development. Yoga is a healthy way of life, originated in India. Now it is believed to be a form of science accepted all over the world. The western culture also is accepting it as a healthy form of scientific exercise. Although the origin of yoga is obscure, it has a long tradition. In course of time, various schools of yoga developed. The major schools of yoga are Jnana yoga, Bhakti yoga, Karma yoga and Raja yoga.

3. Definition of Yoga and Meditation The word 'Yoga' is derived from Sanskrit root yuj which means 'join‘ or 'unite'. This may be taken as the union of body, mind and soul, and is used in the literature both as an end as well as means. As an end, yoga signifies 'integration of personality' at the highest level. As means, yoga includes various practices and techniques which are employed to achieve the development of such integration. These practices and techniques are means in the yogic literature and are also referred collectively as 'Yoga'. A mind-body practice in which a person focuses his or her attention on something, such as an object, word, phrase, or breathing, in order to minimize distracting or stressful thoughts or feelings. Meditation may help relax the body and mind and improve overall health and well-being.

4. Importance of Yoga Good Health is the right of every human being. But this right depends on individual, social and environmental factors. Yoga can be adopted as lifestyle for promoting our physical and mental health. Yoga, if introduced at the school level would help to inculcate healthy habits and healthy lifestyle to achieve good health. The aim of yoga thus, at the school level, is to encourage a positive and healthy lifestyle for physical, mental and emotional health of children. Yoga helps in the development of strength, stamina, endurance and high energy at physical level . It also empowers oneself with increased concentration, calm, peace and contentment at mental level leading to inner and outer harmony.

5. Benefits Cardiovascular Endurance Innes et. al. reported on 37 studies investigating the effects of yoga on blood pressure and hypertension. Most reported a reduction of systolic and diastolic pressure. Improvements of systolic and diastolic blood pressure in favour of yoga when compared to no treatment. Pulmonary function Yoga’s effects on lung function in healthy volunteers and patients with chronic bronchitis and asthma. In healthy volunteers practicing yoga, there are reported improvements of various parameters of lung function with breathing control techniques, specific postures, and relaxation techniques

6. Asthma One study of 225 patients with asthma found that yoga resulted in improvement or cure in 74% of asthma patients. A study of 46 adolescents with asthma found that yoga practice resulted in a significant increase in pulmonary function and exercise capacity and led to fever symptoms and medications. Patients were given daily training in yoga for 90 minutes in the morning and 60 minutes in the evening for 40 days. High Blood Pressure The relaxation and exercise components of yoga have a major role to play in the treatment and prevention of high blood pressure (hypertension). Diabetes A study of 149 persons with non-insulin dependent diabetes found that 104 had lowered blood sugar and Needed less oral anti-diabetes medication after regularly practicing yoga.

7. Type of Yoga Asana Sitting Posture Padmasana Swastick Asana Vajrasana Paschimottunasana Ardhachakrasana Garbhasana Uttanamandukasana Bhadvasana Kapalabharti Nadi Suddi Pranayama Bhramri Pranayama Sheetali Meditation Lying Posture Powanamutasan Sarvangasana Halasana Matsyasana Mayurasana Shalabhasana Dhanurasana Suptavajrasana Kurmasana Makarasana Shavasana Standing Posture Tadasana Urdhavahastottanasana Padhastasana Katichakra

8. Padmasana Swastick Asana Vajrasana Ardhachakrasana Garbhasana Halasana Bhadrasana Powanamuktasana Uttanamandukasana

9. Mayurasana Matsyasana Katichakra Dhanurasana Suptavajrasana Shavasana Makarasana

10. Scope Career opportunities in Yoga that you will be looking at after completing your yogic studies are job roles such as a yoga teacher, research officer in yoga and naturopathy, yoga instructor, yoga therapist, clinical psychologist, etc .

11. Value of Yoga Education Yoga has a message for all the aspects of human life – physical physiological, psychological, cognitive – educational moral and spiritual and so on. The precepts and practices of Yoga can be applied for the internalization and realization of the values related with these aspects thereby enriching and deepening the human experiences variously termed as “making a good person”, “personality development” or “human resource development” and so on. In fact, the practice of Yoga (Yoga sadhana) without realization of values will be unconceivable and incomplete.

12. Definition of Asana The term asana means sitting in a particular posture, which is comfortable and which could be maintained steadily for long time. Asana gives stability and comfort, both at physical and mental level. There may be variations in the techniques of some of the asanas depending upon the following yoga institutions. Asana may broadly be classified into three categories: (a) Cultural or Corrective asana (b) Meditative asana (c) Relaxative asana

13. Cultural asanas can further be classified into two groups, depending on the effects produced: (i) Asana that work through and on the spine and visceral organs. (ii) Asana that work through the skeletal muscles, ligaments and joints.

14. Meditative asanas Meditative asanas are those asanas which are aimed at quiet sitting and are used for higher practices in yoga. padmasana , swastikasana , sukhasana and siddhasana can be put in this category.

15. Relaxative asanas Relaxative asanas are those which remove tension and bring about physical as well as mental relaxation. The important asanas in this category are shavasana and makarasana .

16. Difference between Asanas and Physical Exercise Asanas stimulate the parasympathetic nervous system, whilst exercises stimulate the sympathetic nervous system- this is a big difference between Yoga asanas and Physical Exercise. Physical exercise tends to overwork the joints and can often engender rheumatism and stiffness later in life.

17. Definition of Pranayama The term Pranayama is derived from the Sanskrit term ‘ Prana ’ which means vital principle. Prana is life. Prana is very often misunderstood as breath. Prana stands for the manifested life energy which expresses itself in the various physiological functions such as Perception ( Prana ), excretion ( Apana ), digestion ( Vyana ), Circulation ( Samana ), and thoughts ( udana ).

18. Kinds of Pranayama Pranayama classified into eight kinds and calls them kumbhakas . Kumbhaka means retention of breath . Surya bhedhana Unaayi Seetkari Shitali Bhastrika Bharamari Moorcha Plaavlni

19. Movements of Pranayama In-breath ( Pooraka ) Retention after in – breath ( antara kumbhaka ) Out-breath ( rechaka ) Retention after our breath ( bahyakumbhaka )

20. Types of Pranayama Ujjayi Pranayama (victorious breath) Anulom Vilom (alternate breathing) Brahamari Pranayama (humming bee breath) Bhastrika Pranayama (air is forcibly in and out) Shitali Pranayama (Cooling breath) Bahya Pranayama (forcibly breath in, breath out and then hold the breath) Kapalabhati Pranayama (exhales air from lungs is forcibly but inhalate involuntary)

21. Difference between pranayama and deep breathing Pranayama is known to purify about 72,000 Nerves or channels in the body. It helps to purify the blood and respiratory system.  Pranayama is the conscious awareness of breath The term is derived from Sanskrit, Prana means breath, respiration, vitality or energy. Ayama means expansion or stretching.  Deep breathing enriches the blood with oxygen. Large amounts of oxygen reach the brain, lungs, heart, and capillaries. deep breathing, strengthens the respiratory system, soothes the nervous system and increases concentration. According to Yoga, the breath connects the Body, Mind, and Spirit.

22. Surya – Namaskar There are two ways of doing the  Surya Namaskara  – with or without mantra chanting. Each of the 12 poses have a specific mantra which can be chanted mentally or even audibly during each pose. When Surya Namaskara is performed with mantra, then it is done a slow pace with awareness of the mantra chanting. It can also be done briskly in which case the mantra chanting may not be possible. There are 12 steps of Surya - Namaskar

23. 1. Pranamasana Pranamasana or the Prayer Pose is the starting pose for  Surya Namaskara or the Sun Salutation  poses. In Pranamasana , the palms are held together in the prayer pose. The word ‘ Pranam ’ has a Sanskrit root and it means ‘to pay respect’; and asana means a pose. Hence the name Pranamasana . Mantra – Om Mitraya Namaha

24. How to do Pranamasana (The Prayer Pose) Stand erect with the feet held together. Bring the two hands together and the palms touching each other at the chest level. Look straight ahead. Breathe in normally. This will give a sense of relaxation. This asana is done in the beginning and end of the Sun Salutation or Surya Namaskara. A particular mantra is also chanted while it is practised as part of Sun Salutation. The Sun Salutation consists of 12 poses, each is done chanting a particular mantra for the Sun God.

25. Benefits of Pranamasana (the Prayer Pose) Pranamasana is used as the most common form of greeting in India and many eastern countries. It forms the first and last asana of the Surya Namaskara series of poses. It creates a sense of relaxation and concentration for beginning the Surya Namaskara poses.

26. 2. Hasta Uttanasana (Raised Arms Pose) Hasta Uttanasana or the raised arms pose is part of the  Sun Salutation  series of asanas . It appears as the 2nd pose Mantra – “Om Ravaye Namaha ”

27. How to do Hasta Uttanasana (Raised Arms pose)? Stand erect and raise both the hands above the head. Let there be shoulders length between the two arms. Bend the trunk and head backwards to create a slight curve. Raising the arms and bending the trunk backwards is done at the same time. Breathe in deeply while raising the arms.

28. Benefits of Hasta Uttanasana (Raised Arms Pose) It improves digestion. It stretches and tones the muscles of the abdomen. It expands the chest and the rib cage resulting in full intake of oxygen. The lung capacity is fully utilised.

29. 3.Padahastasana – Hand to Foot Pose Padahastasana or the Hand to Foot pose is part of the  Sun Salutation  series of asanas . It appears as the 3rd pose and the 10th pose in the  Sun Salutation or Surya Namaskara . Padahastasana – Hand to Foot Pose Padahastasana makes the body flexible at the hips . Mantra – “Om Suryaya Namaha ”

30. How to do Padahastasana (Hand to Foot Pose)? Stand erect and bend the body forward. Let the arms touch the floor. If it is difficult take the arms only as far as it is possible without straining. Exhale as you bend forward. Bring the trunk closer to the legs. Try to touch the knees with the forehead. This may require lot of flexibility. In the initial stages, take it only as far as it is comfortable. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Padahastasana is done as the 3rd pose and the 10th pose. The mantra to be chanted is given below:During 10th pose chant “Om Savitre Namaha ”. It means salutation to the benevolent mother. During 3rd pose chant “Om Suryaya Namaha ”. It means salutations to the Sun God Surya or the one who induces activity.

31. Benefits of Padahastasana (Hand to Foot Pose) Padahastasana makes the body very flexible. It stretches the back and leg muscles. It helps to eliminate excess belly fat. It improves digestion and reduces constipation. It eliminates many stomach ailments. It makes the spine flexible and tones the nerves.

32. 4.Ashwa Sanchalanasana – The Equestrian Pose Ashwa Sanchalanasana or the Equestrian pose is part of the  Sun Salutation  series of asanas . It appears as the 4th pose and the 9th pose in the  Sun Salutation or Surya Namaskara . This pose is fairly easy to do and gives flexibility to the legs. Mantra - “ Om Bhanave Namaha ”

33. How to do Ashwa Sanchalanasana (Equestrian Pose)? Ashwa Sanchalanasana is done immediately after the Padahastasana pose in Surya Namaskara. So Padahastasana is the starting pose for Ashwa Sanchalanasana . From this position, take the left leg as far back as possible. In the process, bend the right knee without changing its position. Inhale while stretching the left leg backwards. Keep the hands straight with fingers touching the floor. Arch the back and tilt the head slightly backward. Look straight ahead. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Ashwa Sanchalanasana is done as the 4th pose and the 9th pose. The mantra to be chanted is given below:During 9th pose chant “Om Adityaya Namaha ”. It means salutation to the son of Aditi . During 4th pose chant “Om Bhanave Namaha ”. It means salutations to the one who shines.

34. Benefits of Ashwa Sanchalanasana (Equestrian Pose) It tones the abdominal organs. It gives flexibility to the leg muscles during stretching. It gives a sense of nervous balance.

35. 5. Parvatasana – The Mountain Pose Parvatasana or the Mountain pose is part of the  Sun Salutation  series of asanas . It appears as the 4th pose and the 9th pose in the  Sun Salutation or Surya Namaskara . In Sanskrit “ Parvata ’ means mountain. The pose looks like a mountain from the sides and hence the name Parvatasana . Parvatasana can strengthen the wrists and legs. It also increases the flow of blood to the head. Mantra - “Om Khagaya Namaha ”

36. How to do Parvatasana (The Mountain Pose)? As part of the Surya Namaskara, Parvatasana is performed after Ashwa Sanchalanasana or the equestrian pose. Hence Ashwa Sanc halanasana becomes the starting pose for Parvatasana . From Ashwa Sanchalanasana , straighten the bend leg and take it backwards. Exhale during this process. Let the right and left foot be together. Raise the buttocks up. Let the two arms be on the floor and support the body weight. Lower the head to be between the two arms. The body makes the shape of a triangle when observed from the sides. It looks like a mountain and hence the name. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Parvatasana is done as the 4th pose and the 9th pose. The mantra to be chanted is given below:During 9th pose chant “Om Marichaye Namaha ”. It means salutation to the lord of the dawn. During 4th pose chant “Om Khagaya Namaha ”. It means salutations to the one who moves in the sky.

37. Benefits of Parvatasana (The Mountain Pose) Parvatasana strengthens the muscles of the arms and legs. It tones the spinal nerves and sends good flow of blood to the spinal region. It increases blood flow to the brain and gives mild benefits similar to inverted asanas .

38. 6. Ashtanga Namaskara – Eight Limbed Salutation Ashtanga Namaskara or the Eight-Limbed salutation is part of the  Sun Salutation  series of asanas . It appears as the 6th pose in the  Sun Salutation or Surya Namaskara . In this pose, the body touches the ground in eight locations – the two feet (toes), the two knees, the two palms, the chest and the head. In Sanskrit, “ ashta ” means eight and “ anga ” means part. Hence the name Ashtanga Namaskara. This pose is also used by devotees for paying obeisance to deities in Indian temples. Mantra -   “Om Pushne Namaha ”

39. How to do Ashtanga Namaskara (The Eight-Limbed Salutation)? Lower the body so that the body is parallel to the ground. Let the following parts touch the floor – The two feet, the two knees, the two palms, the chest and the chin. The hip and abdomen is slightly raised up. While performing this pose the breath is held outside and the breathing is stopped for few seconds.

40. Benefits of Ashtanga Namaskara (The Eight-Limbed Salutation) It strengthens the muscles of the hands and legs. It strengthens the chest.

41. 7. Bhujangasana – The Cobra Pose Bhujangasana  or the Cobra Pose, is one of the main backward bending asanas used in yoga. In  Bhujangasana , the head and trunk resembles a cobra with raised hood, hence the name ( Bhujanga  means Cobra in sanskrit ).  Bhujangasana  is easy to perform and is integrated into other yoga practices like the surya namaskara , where it appears as the 8th pose in the series of 12 poses. Mantra – “ Om Hiranya Garbhaya Namaha ”

42. How to do Bhujangasana (The Cobra Pose) ? Lie down on your stomach with hands on the side, toes touching together. Bring your hands to the front at the shoulder level, with palms resting on the floor. Slowly raise your trunk and head with the support of the palms alone. The arms should be bent at the elbows. Arch your neck slightly backwards, so that the pose looks like a cobra with raised hood. Breathe normally and feel the stomach press against the floor. Hold the asanas for few seconds in the beginning stages. One may go up to 2 minutes as one progresses. You can release the pose by bringing the hands back to the sides and resting your head on the forehead. Then, place the hands under your head like a pillow. Bend and rest your head on one side and breathe normally.

43. Benefits of Bhujangasana (The Cobra Pose) Bhujangasana  strengthens the back muscles especially the lower back. It increases flexibility of the spine and the muscles around it. It tones the organs in the lower abdomen, the digestive organs, the urinary and reproductive organs. It tones the buttock muscles. Bhujangasana  can correct some of the menstrual irregularities.

44. 8.Parvatasana – The Mountain Pose Parvatasana or the Mountain pose is part of the  Sun Salutation  series of asanas . It appears as the 4th pose and the 9th pose in the  Sun Salutation or Surya Namaskara . In Sanskrit “ Parvata ’ means mountain. The pose looks like a mountain from the sides and hence the name Parvatasana . Parvatasana can strengthen the wrists and legs. It also increases the flow of blood to the head. Mantra - “Om Marichaye Namaha ”

45. How to do Parvatasana (The Mountain Pose)? As part of the Surya Namaskara, Parvatasana is performed after Ashwa Sanchalanasana or the equestrian pose. Hence Ashwa Sanc halanasana becomes the starting pose for Parvatasana . From Ashwa Sanchalanasana , straighten the bend leg and take it backwards. Exhale during this process. Let the right and left foot be together. Raise the buttocks up. Let the two arms be on the floor and support the body weight. Lower the head to be between the two arms. The body makes the shape of a triangle when observed from the sides. It looks like a mountain and hence the name.

46. Benefits of Parvatasana (The Mountain Pose) Parvatasana strengthens the muscles of the arms and legs. It tones the spinal nerves and sends good flow of blood to the spinal region. It increases blood flow to the brain and gives mild benefits similar to inverted asanas .

47. 9. Ashwa Sanchalanasana – The Equestrian Pose Ashwa Sanchalanasana or the Equestrian pose is part of the  Sun Salutation  series of asanas . It appears as the 4th pose and the 9th pose in the  Sun Salutation or Surya Namaskara . This pose is fairly easy to do and gives flexibility to the legs. Mantra – “ Om Adityaya Namaha ”

48. How to do Ashwa Sanchalanasana (Equestrian Pose)? Ashwa Sanchalanasana is done immediately after the Padahastasana pose in Surya Namaskara. So Padahastasana is the starting pose for Ashwa Sanchalanasana . From this position, take the left leg as far back as possible. In the process, bend the right knee without changing its position. Inhale while stretching the left leg backwards. Keep the hands straight with fingers touching the floor. Arch the back and tilt the head slightly backward. Look straight ahead. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Ashwa Sanchalanasana is done as the 4th pose and the 9th pose. The mantra to be chanted is given below:During 9th pose chant “Om Adityaya Namaha ”. It means salutation to the son of Aditi . During 4th pose chant “Om Bhanave Namaha ”. It means salutations to the one who shines.

49. Benefits of Ashwa Sanchalanasana (Equestrian Pose) It tones the abdominal organs. It gives flexibility to the leg muscles during stretching. It gives a sense of nervous balance.

50. 10. Padahastasana – Hand to Foot Pose Padahastasana or the Hand to Foot pose is part of the  Sun Salutation  series of asanas . It appears as the 3rd pose and the 10th pose in the  Sun Salutation or Surya Namaskara . Padahastasana makes the body flexible at the hips. Mantra – “Om Savitre Namaha ”

51. How to do Padahastasana (Hand to Foot Pose)? Stand erect and bend the body forward. Let the arms touch the floor. If it is difficult take the arms only as far as it is possible without straining. Exhale as you bend forward. Bring the trunk closer to the legs. Try to touch the knees with the forehead. This may require lot of flexibility. In the initial stages, take it only as far as it is comfortable. When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this asana. Padahastasana is done as the 3rd pose and the 10th pose. The mantra to be chanted is given below:During 10th pose chant “Om Savitre Namaha ”. It means salutation to the benevolent mother. During 3rd pose chant “Om Suryaya Namaha ”. It means salutations to the Sun God Surya or the one who induces activity.

52. Benefits of Padahastasana (Hand to Foot Pose) Padahastasana makes the body very flexible. It stretches the back and leg muscles. It helps to eliminate excess belly fat. It improves digestion and reduces constipation. It eliminates many stomach ailments. It makes the spine flexible and tones the nerves.

53. 11. Hasta Uttanasana – Raised Arms Pose Hasta Uttanasana or the raised arms pose is part of the  Sun Salutation  series of asanas . It appears as the 2nd pose and the 11th pose in the  Sun Salutation or Surya Namaskara . This pose is easy to do and tones the organs of the abdomen improving digestion. Mantra - “Om Arkaya Namaha ”

54. How to do Hasta Uttanasana (Raised Arms pose)? Stand erect and raise both the hands above the head. Let there be shoulders length between the two arms. Bend the trunk and head backwards to create a slight curve. Raising the arms and bending the trunk backwards is done at the same time. Breathe in deeply while raising the arms.

55. Benefits of Hasta Uttanasana (Raised Arms Pose) It improves digestion. It stretches and tones the muscles of the abdomen. It expands the chest and the rib cage resulting in full intake of oxygen. The lung capacity is fully utilised.

56. 12. Pranamasana – The Prayer Pose Pranamasana or the Prayer Pose is the starting pose for  Surya Namaskara or the Sun Salutation  poses. In Pranamasana , the palms are held together in the prayer pose. The word ‘ Pranam ’ has a Sanskrit root and it means ‘to pay respect’; and asana means a pose. Hence the name Pranamasana . Pranamasana gives a sense of relaxation and inner peace when done with feeling. Mantra – “Om Bhaskaraya Namaha ”

57. Bhujangasana (Cobra Posture) Bhujangasana comprises of two words - bhujanga and asana. In Sanskrit, bhujanga means cobra (snake) and asana means posture. In the final position of this asana, the body resembles the shape of a hooded snake, hence the posture is called Bhujangasana .

58. Naukasana (Boat Yoga Pose) Naukasana (Boat Yoga Pose) has been named after the shape of a boat. Lie on your back with your feet together and arms beside your body. Lift your chest and feet off the ground, stretching your arms towards your feet. Your eyes, fingers and toes should be in a straight line.

59. Halasana (Plough pose) Halasana or Plough pose is an inverted asana in hatha yoga and modern yoga as exercise. Its variations include Karnapidasana with the knees by the ears, and Supta Konasana with the feet wide apart.

60. Vajrasana Vajrasana pose is a simple sitting yoga pose. Its name comes from the Sanskrit word vajra , which means thunderbolt or diamond. For this pose, you kneel and then sit back on your legs to take the weight off your knees. Breathing and meditative exercise are often done in this position, which is said to help your body become as strong as a diamond.

61. Padmasana (Lotus position) Lotus position or Padmasana is a cross-legged sitting meditation pose from ancient India, in which each foot is placed on the opposite thigh. It is an ancient asana in yoga, predating hatha yoga, and is widely used for meditation in Hindu, Tantra , Jain, and Buddhist traditions.

62. Shavasana (Corpse Posture) In Sanskrit, Shava means a 'dead body'. In this posture the body resembles like a dead body, hence, this asana is called Shavasana . As the name suggests, this asana takes the person away from tension; reduces stress and is relaxing to the body and the mind.

63. Makarasana (Crocodile Posture) Makrasana is a relaxing practice.It relaxes body and mind. The technique of this asana is given in Unit 2. You are advised to practise this asana to combat the effects of stress.

64. Dhanurasana (Bow pose) Dhanurasana  is a backbend that deeply opens the chest and the front of the body. The name comes from the Sanskrit  dhanu , meaning "bow," and asana, meaning " pose.“In this asana, the practitioner lies flat on the stomach and bends the knees. Then the arms reach back to grab the ankles. The back arches and the thighs lift off of the floor as the chest pushes forward, bending the body to resemble a bow.

65. Anuloma-viloma Pranayama (Alternate Nostril Breathing) Anuloma-viloma pranayama relaxes body and mind. This pranayama nourishes the body with oxygen and purifies the blood. It stimulates various centres in brain thereby improves its efficiency. It lowers stress by developing harmony in various systems of the body. For managing the stress, anuloma-viloma pranayama should be practised daily.

66. THANK YOU