YOGA, HEALTH AND PHYSICAL EDUCATION

This is the presentation which was presented in PPT CONTEST on TCP PRESENTO 2020 organized by Thiagarajar College of Preceptors, Madurai.

1. Yoga, Health and Physical Education Preeti Gupta 2 nd year B.Sc., B.Ed. Department of education Central University of Tamil Nadu TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

2. Content Introduction to yoga Principle of yoga History and development Types of yoga Benefits of yoga 8 Limbs of yoga Yoga in education Role of teacher and student towards yoga Benefit of yoga in physical education and sports Basic Asana, Pranayama and Meditation Achievements of yoga Acknowledgement Reference TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

3. Introduction to yoga Sanskrit verb ‘ YUJ ’ meaning ‘to join’ or ‘to unite’ Union of individual consciousness to the universal consciousness Yoga??? Unification of physical, mental, intellectual & spiritual aspect of human being Perfect harmony between the mind and body, man & nature Complete suppression of all mental modes or process The science of development of person’s consciousness Absorptive concentration ( samadhi ) Can attain yoga by repeated practice and detachment TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

4. Principle of yoga R eal E arning B y D esigning T he M odel Proper R elaxations Proper E xercise Proper B reathing Proper D iet Positive T hinking and M editation TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

5. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

6. Types of yoga Bhakti yoga Yoga of emotions. Path of self surrender. Process of inner purification. Action + Sacrifice = Love Love + Surrender = Bhakti Jnana yoga Yoga of knowledge. Path of self analysis. Two aspects: 1. Fire of knowledge - take out all the impurities. 2. Light of knowledge - enlightens the inner consciousness. 3 phases: Sravana Manana Nididhyasana Raja yoga Yoga of physical control. Path of self control. Two practice: Bahiranga yoga- includes yama , niyama , asana & pranayama . Antaranga yoga- includes dharana , dhayana & samadhi . Karma yoga Yoga of action. Path of self sacrifice. Three kinds: 1. Sanchita karma - the vast store of accumulated action done in the past, the fruits of which haven’t yet been reaped. Agami karma - the action that will be done in the future. Pravabdha karma - the action that has begun to fructify, the fruit of which is being reaped in life. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

7. 8 Limbs of Yoga Yoga has its roots about 5000 years BC as described in Vedic Philosophy and Tantras . Patanjali , great sage composed this path in his Book ‘ Patanjali Yoga Sutra’. The Yoga Sutras serves as the basic text for an in-depth study of this great science. Patanjali called it Astanga Yoga i.e science having eight limbs viz , 1. Yama (moral code) 2. Niyama (Personal Disciplines) 3. Asana (Postures) 4. Pranayama (Breathing) 5. Pratyahara (Withdrawal of senses) 6. Dharana (Concentration on object) 7. Dhyan (Meditation) 8. Samadhi (Salvation) TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI .

8. Benefits of yoga Improves flexibility Increase strength Improve biochemical balance Energize body Improve breathing Good mental health Emotional well-being Social well-being Spiritual well-being Regularity Increase progression Increase tolerance Improves mood Decrease anxiety and depression Improves pulse and respiratory rate Immunity increases Pain decreases Improves athletic performance Improves body posture Slow aging process Improves skin tone Good sleep Cure many health problems TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

9. Yoga in Education According to Research on Yoga in Education with children in Europe, were found that , after practicing of two asana and one Pranayama at the beginning and after the class, the children were more relaxed, focused , one point and tranquil than their counterparts in other classes who were not practicing yoga and were destructive, restless violent and distracted. Increase mental strength and focus. Increases memory retention and recall. Better cognitive skills and creative thinking. Better decision making and problem solving Better informative processing Helps ignore distraction. Maintain good personal relationship among teacher and students and within student. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

10. Role of teacher towards yoga Teacher need to analysis the psychological difference of each students. Each student have a different psychological block in learning, remembering and memorizing. Teacher has to be aware when to speak and when to be silent, as both speech and silent are medium of instruction. In the period of silence, get the children to play a game of observing their own breath and ask them to count their breath backward from 15 to 1. Encourage student to do simple yoga practice daily. Role of student towards yoga Students should understand the importance of yoga and meditation and practice it in their daily life. Student should be open to their teachers and parent about the stress and burden which they feel. Student can take initiative to tell peoples it’s benefit. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

11. Benefit of yoga in physical education and sports Practicing yoga at beginning increases flexibility and reduce stiffness, reducing ease of movement and reduce many nagging aches and pain. Increases the muscle strength. Improve breathing which is very important in sports. Yoga practice oxygenate the blood and create more energy. Cultivate mind control and concentration which helps a sportsperson to perform at their game. Yoga encompasses more than the mere physical posture and gain physical benefits what sportsperson expect from yoga. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

12. Basic Asana for student/beginner Vrikshasana (Tree Pose) 1. Improve balancing and stability in the legs. 2. Strengthens ligament and tendon of the feet. 3. Tone entire legs and buttocks. 4. Establish pelvic stability. 5. Strengthen the bones of the hips and legs. 6. Builds self confidence and esteem. Tadasana (Mountain Pose) 1. Increase height. 2. Stimulates nervous system 3. Improves body posture and balance. 4. Regulate menstrual cycle. 5. Tone buttocks and abdomen. 6. Strengthens ankles, knees, thighs, arms and the legs. 7. Improves the function of respiratory and digestive system. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

13. Gomukhasana (Cow face pose ) 1. It stretches hips. 2. It provides power to ankles, thighs, shoulders, armpit, chest, deltoid and triceps. 3. Relieves chronic knee pain. 4. Strengthens spine and abdominal muscles. 5. Helps decompress low spine (during folded variation). 6. Strengthens the hip joint. Trikonasana ( Triangle pose) 1. Strengthens the knees, ankles, legs, chest, and arms. 2. Stretches and opens up the groins, hips, hamstrings, and calves and also the chest, spine, and shoulders. 3. Increases both physical and mental stability. 4. Improves digestion and stimulates all the abdominal organs. 5. Reduce back pain and sciatica. It also serves as a therapy for flat feet, osteoporosis, neck pain, and infertility. 6. It reduces stress and cures anxiety. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

14. Veerbadaraasana (Warrior pose) 1. Activates the Erector Spine. 2. Strengthens the Gluteus. 3. Stretches the Hip flexors. 4. Intensifies Mind-Body Connection. 5. Therapeutic for Sciatica. 6. Opens the Heart. 7. Higher energy levels. 8. Optimum Mental State. 9. Builds Stamina. 10. Overall Fitness. Uttanasana (Standing Forward bend) 1. Calms the brain and helps relieve stress and mild depression. 2. Stimulates the liver and kidneys. 3. Stretches the hamstrings, calves, and hips. 4. Strengthens the thighs and knees. 5. Improves digestion. 6. Helps relieve the symptoms of menopause. 7. Reduces fatigue and anxiety 8. Relieves headache and insomnia. 9. Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

15. Paschimottanasana (Forward Bend pose) 1. Calms the brain and helps relieve stress and mild depression. 2. Stretches the spine, shoulders, hamstrings. 3. Stimulates the liver, kidneys, ovaries, and uterus. 4. Improves digestion. 5. Helps relieve the symptoms of menopause and menstrual discomfort. 6. Therapeutic for high blood pressure, infertility, insomnia, and sinusitis. Adhomuka swanasana (Downward Facing pose) 1. Calms the brain and helps relieve stress and mild depression. 2. Energizes the body. 3. Stretches the shoulders, hamstrings, calves, arches, and hands. 4. Strengthens the arms and legs 5. Helps relieve the symptoms of menopause. 6.Relieves menstrual discomfort. 7. Helps prevent osteoporosis. 8. Improves digestion. 9. Relieves headache, insomnia, back pain, and fatigue. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

16. Janusheershsana (Head to Knee Forward pose) 1. Calms the brain and helps relieve mild depression. 2. Stretches the spine, shoulders, hamstrings, and groins. 3. Stimulates the liver and kidneys. 4. Improves digestion. 5. Helps relieve the symptoms of menopause. 6. Relieves anxiety, fatigue, headache, menstrual discomfort. 7. Therapeutic for high blood pressure, insomnia, and sinusitis. 8. Strengthens the back muscles during pregnancy (up to second trimester). Bhujangasana (Cobra pose) 1.Stretches muscles in the shoulders, chest and abdominals 2. Decreases stiffness of the lower back 3. Strengthens the arms and shoulders 4. Improves menstrual irregularities 5. Invigorates the heart 6. Opens the chest and helps to clear the passages of the heart and lungs 7. Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions 8. Strengthens the spine 9. Helps to ease symptoms of asthma TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

17. Utkatasana (Chair pose) 1. Stretches your thighs, hips, hands and spine. 2. Strengthens abdomen area. 3. Strengthens thighs, knees, ankle, leg, hands, and torso. 4. Improves balance of the body. 5. Boosts immune system. 6. Stimulates heart and diaphragm. Badhakonasana (Butterfly pose) 1. Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys 2. Stimulates the heart and improves general circulation 3. Stretches the inner thighs, groins, and knees 4. Helps relieve mild depression, anxiety, and fatigue 5. Soothes menstrual discomfort and sciatica 6. Helps relieve the symptoms of menopause 7. Therapeutic for flat feet, high blood pressure, infertility, and asthma TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

18. Sarvangasana (Shoulder Stand pose) 1. Boosts Blood Circulation. 2. Strengthens the Shoulders. 3. Relieves Lower Back Pain. 4. Sponsors Body Balance. 5. Alleviates Digestive Disorders. 6. Good for Eyesight. 7. Improves Concentration. 8. Nourishes the Body Muscles. Savasana (Corpse pose) 1. Calms the brain and helps relieve stress and mild depression. 2. Relaxes the body. 3. Reduces headache, fatigue, and insomnia. 4. Helps to lower blood pressure. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

19. Surya Namaskara (Sun Salutation) Most important yoga practice. Set of 12 poses. Benefits: It improves the blood circulation of all the important organs of the body. Improves the functioning of the heart and lungs. Strengthens the muscles of the arms and waist. Makes the spine and waist more flexible. Helps in reducing the fat around the abdomen and thus reduces weight. Improves digestion. Improves concentration power. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

20. Pranayama Control of breath. Represent the pranic energy responsible for life. Patanjali in his text of yoga sutra mentioned pranayama as means of attaing higher state of awareness. Hatha yoga talks about 8 types of pranayama which make the body and mind healthy. 5 types of prana are responsible for various pranic activities in the body, which are: Prana , Apana , Vyan , Udana & Samana . Out of these Prana & Apana are most important. Prana is upward flowing and Apana is downward flowing . Types of prana : https://youtu.be/3p4r_ad2Y7g - Pranyama for beginners. Natural breathing Basic abdominal breathing Thoracic breathing Clavicular breathing Yogic breathing Deep breathing with ratios Fast breathing Viloma - Interrupted breathing Anulom Vilom – Alternate nostril breathing Cooling breath- Sheetali , Sitkari , Kaki mudra Ujjayi - Victorious breath Bhramari - Humming bee breath Bhastrika - Bellow’s breath Surya bhedan - Right nostril breathing TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

21. Meditation Meditation is thinking, thinking deeply, with deep concentration. Have you ever thought, what’s your brain is thinking about ??? Benefits : Reduce stress Controls anxiety Promote emotional health Enhance self awareness Increase attention span Improves sleep Helps control pain Calmness, peace and serene bliss Continuous awareness Single thought of choice TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

22. Achievements of Yoga Indian originated yoga and ayurveda have developed in the field of medical science. Practiced all over the world. Medical tourism: people from various country come to India for yoga education and ayurvedic treatment. Got its identity and celebrated as International Yoga Day on 21 st June of every year. Cheapest and affordable by all. TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

23. Acknowledgement I would like to express my gratitude to my family and friends and a special thanks to my head of the department, Dr. P.Srinivasan , who have helped my with their suggestion and guidance has been helpful in various phases of the completion of the presentation. Preeti Gupta TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

24. References https://www.tnteu.ac.in/pdf/yoga.pdf https://www.ripublication.com/ijepa17/ijepav7n1_05.pdf http://www.ncert.nic.in/pdf_files/health-education-hpe.pdf https://www.slideshare.net/abubashars/health-and-physical-education-97287632 https://bjsm.bmj.com/content/44/Suppl_1/i71.1 https://vikaspedia.in/health/ayush/yoga-1/introduction-to-yoga https://www.slideshare.net/FaysalBlogger/yoga-and-its-origin https://mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development https://asiatrend.org/lifestyle/health/the-five-principles-of-yoga/ https://youtu.be/tw_jW1nLbog https://www.youtube.com/redirect?redir_token=f9x7h7eggbH2HPZXhXG8NB_phZ18MTU5MDU1OTA0NEAxNTkwNDcyNjQ0&event=video_description&v=tw_jW1nLbog&q=https%3A%2F%2Fwww.bharatswabhimantrust.org%3 https://www.yogapoint.com/info/pranayama.htm Self and yoga by IGNOU e-content TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.