YOGA

Submitted by:
Eshika Rawat

Registration Number:
12010469

In Partial fulfilment for the requirements of the award of the degree of

“Yoga At Home- Flexibility, Strength and weight loss”

Lovely Professional University

Phagwara, Punjab
What is Yoga?
Yoga is essentially a spiritual discipline based on an extremely subtle Science
which focuses on bringing harmony between mind and body. It is an art and
science for healthy living. The word "Yoga" is derived from the Sanskrit root yuj
meaning "to join", "to yoke" or "to unite".
According to Yogic scriptures, the practice of Yoga leads to the union of individual
consciousness with universal consciousness. According to modern scientists,
everything in the universe is just a manifestation of the same quantum firmament.
One who experiences this oneness of existence is said to be "in Yoga" and is
termed as a yogi who has attained a state of freedom, referred to as Mukti,
nirvana, kaivalya or moksha.
"Yoga" also refers to an inner science comprising of a variety of methods through
which human beings can achieve union between the body and mind to attain
self-realization. The aim of Yoga practice (sadhana) is to overcome all kinds of
sufferings that lead to a sense of freedom in every walk of life with holistic health,
happiness and harmony.
The science of Yoga has its origin thousands of years ago, long before the first
religion or belief systems were born. According to Yogic lore, Shiva has seen as the
first yogi or ādiyogi and the first guru or ādiguru. Several thousand years ago, on
the banks of lake Kantisarovar in the Himalayas, ādiyogi poured his profound
knowledge into the legendary Saptarishis or "seven sages". These sages carried
this powerful Yogic science to different parts of the world including Asia, the
Middle East, northern Africa and South America. Interestingly, modern scholars
have noted and marveled at the close parallels found between ancient cultures
across the globe. However, it was in India that the Yogic system found its fullest
expression. Agastya, the Saptarishi who travelled across the Indian subcontinent,
crafted this culture around a core Yogic way of life.
Yoga is widely considered as an "immortal cultural outcome" of the Indus
Saraswati Valley Civilization – dating back to 2700 BC – and has proven itself to
cater to both material and spiritual uplift of humanity. A number of seals and fossil
remains of Indus Saraswati Valley Civilization with Yogic motifs and figures
performing Yoga sadhana suggest the presence of Yoga in ancient India. The seals
and idols of mother Goddess are suggestive of Tantra Yoga. The presence of Yoga
is also available in folk traditions, Vedic and Upanishadic heritage, Buddhist and
Jain traditions, Darshana, epics of Mahabharata including Bhagavad-Gita and
Ramayana, theistic traditions of Shaiva's, Vaishnavas and Tantric traditions.
Though Yoga was being practiced in the pre-Vedic period, the great sage
Maharishi Patanjali systematized and codified the then existing Yogic practices, its
meaning and its related knowledge through Patanjali's Yoga Sutras.
After Patanjali, many sages and Yoga masters contributed greatly for the
preservation and development of the field through well documented practices
and literature. Yoga has spread all over the world by the teachings of eminent
Yoga masters from ancient times to the present date. Today, everybody has
conviction about Yoga practices towards the prevention of disease, maintenance
and promotion of health. Millions and millions of people across the globe have
benefitted by the practice of Yoga and the practice of Yoga is blossoming and
growing more vibrant with each passing day.
Yoga works on the level of one's body, mind, emotion and energy. This has given
rise to four broad classifications of Yoga: Karma Yoga where we utilise the body;
Jnana Yoga where we utilise the mind; Bhakti Yoga where we utilise the emotion
and Kriya Yoga where we utilise the energy. Each system of Yoga we practice falls
within the gamut of one or more of these categories.
Every individual is a unique combination of these four factors. Only a guru
(teacher) can advocate the appropriate combination of the four fundamental
paths as is necessary for each seeker. "All ancient commentaries on Yoga have
stressed that it is essential to work under the direction of a guru."
Physical Benefits of Yoga
In the world we live in, life can be challenging. For most of us, waking up early,
working late at night, daily commuting, exercise etc. is a lot to balance; with so
much on the mind, it's easy to feel stressed for anyone. Stress is present on a daily
basis which can be mild and sometimes unbearable resulting in hypertension,
depression etc.

Thus, finding ways to relieve stress and stop it from creeping deeper into your life
is imperative and one way to shake off the stress is to practice. We all need an
effective solution that helps us overcome mental disturbances and allows us to
live peacefully with a healthy mind and body. For any stressed individual, yoga can
be a game-changer, especially meditation and physical asanas are magic to
overcoming stress immediately.
Yoga promotes physical health in multiple different ways. Some of them derive
from better stress management. Others come more directly from the physical
movements and postures in yoga, which help promote flexibility and reduce joint
pain. Following are some of the physical benefits of yoga that have a growing body
of research behind them. In addition to the conditions listed below, preliminary
research also shows that yoga may help with migraines, osteoporosis, balance and
mobility issues, multiple sclerosis, inflammatory bowel disease, fibromyalgia, and
ADHD.
Back pain relief
Back pain is one of the most common health problems in the United States. Four
out of five Americans will suffer from it at some point. But yoga appears to help. A
2013 meta-analysis of 10 randomized controlled trials found "strong evidence for
short-term effectiveness and moderate evidence for long-term effectiveness of
yoga for chronic low-back pain." In fact, the American Society of Pain urges
physicians to consider recommending yoga to patients with long-term pain in the
lower back.
While it is tempting to stay in bed when your back hurts, doctors no longer
recommend extended bed rest. Although lying in bed does minimize stress on the
lumbar spine, it also causes muscles to lose conditioning, among other problems.
In general, the sooner you can get up and get moving, the faster you will recover.
Yoga helps alleviate back pain by increasing flexibility and muscle strength.
Relaxation, stress reduction, and better body awareness may also play a role.
In one study, published in the journal Spine, people with back pain who did two
90-minute sessions of yoga a week for 24 weeks experienced a 56% reduction in
pain. They also had less disability and depression than people with back pain who
received standard care, such as pain medication. The results also suggested a
trend toward the use of less pain medication in those who did yoga. When the
researchers followed up with the participants six months after the study, 68% of
the people in the yoga group were still practicing yoga an average of three days a
week for an average of 33 minutes per session. That's a good indicator that they
found yoga to be helpful.

Less arthritis pains

Exercise has been shown to help alleviate the pain and stiffness associated with
osteoarthritis; however, these symptoms can make it difficult to be active in the
first place. Yoga offers a gentle form of exercise that helps improve range of
motion and strengthen the muscles around painful joints.
In a 2014 study of 36 women with knee osteoarthritis, those who did yoga
experienced significant improvements in their symptoms compared with women
who didn't do yoga. The yoga group had a 60-minute class one day a week and
then practiced at home on several other days, averaging 112 minutes of yoga a
week on their own. After eight weeks, they reported a 38% reduction in pain and
a 35% reduction in stiffness, while the no-yoga group reported worsening
symptoms.
People with rheumatoid arthritis, an autoimmune disorder, may also benefit. In a
2015 study, women with rheumatoid arthritis reported improvements in their
physical health, walking ability, pain levels, energy
Mental and spiritual benefits of Yoga
There are many kinds of Yoga. The type most commonly practiced is called ‘hatha
yoga’, which combines physical poses and mindful breathing. Yoga can improve
balance, flexibility, range of motion and strength.it can also enhance mental
health. Yoga helps in releasing helpful brain chemicals. Most exercise triggers the
release of ‘feel good’ chemicals in the brain. These mood boosting chemicals
include brain messengers such as dopamine, serotonin and norepinephrine.
Although yoga movements are slow and controlled, they still elevate the heart
rate and make the muscles work hard and stimulate the release of brain
chemicals. As a result, yoga helps in getting happier.
Yoga helps in relieving depression. Studies show that yoga can ease depression
researchers have found that yoga is comparable to other treatments, such as
medication and psychotherapy. Yoga usually is inexpensive and does not cause the
same side effects as certain medications. It can also benefit those with major
depressive disorders. The use of yoga for depression needs more study because
there aren’t many controlled trials.
Yoga can improve anxiety. The breath training included in yoga may be especially
effective as there is a relationship between anxiousness and breathing problems.
Researchers suggest that yoga can improve sleep. In one study yoga participants
over the age of 60 reported an increase in both the quality and the quantity of the
sleep. The sleep efficiency increases i.e., the percentage of time in bed actually
spent sleeping. If yoga is practiced regularly one may be more likely to choose
more wholesome food. Yoga can also be a gateway to other sorts of physical
activities. Exposure to other health minded people can inspire to make other
positive lifestyle changes. Besides these benefits yoga may be beneficial for
chronic disease. One’s attitude depends upon one’s attitude, quality of instruction
and type of yoga being practiced.
Awakening to a higher consciousness is a spiritual experience in and of itself.
Through yoga, the soul unifies with the body and the mind this catalyses a
spiritual awakening – a deep realisation of the fact that we are never alone and
we have always further to rise.
Mental clarity: Once aligned with inner consciousness the profound sense of
clarity unfolds. Positive manifestation: Yoga facilitates the delicate dance between
action and detachment. It calls upon us to let go, so we can let in. Oftentimes
through yoga and meditation, we notice the intentions we set in silence that finds
us when we least expect them – a true statement to handing things off to the
universe and exhaling. Every time we bow forward with our hands at the heart
centre, we give thanks. Yoga teaches us to appreciate what is unfolding right now.
A lesson in gratitude, each practice compels us to be content and thankful. This
can serve to bring forward abundance and love. The unification of the mind, body
and soul with the universe brings forth an unparalleled sense of inner peace. The
kind of peace that comes from within and cannot be destroyed by any outer force.
Yoga is an anchor that holds us in a steady state of tranquillity and calmness.
The seven spiritual laws of yoga are: -
● Law of pure potentiality: Since one is an unshakeable part of what exists in
the physical world, one is infinitely creative, limitless and eternal.

● Law of giving and receiving: One must give and receive to experience love,
abundance and anything positive one wishes to reverberate through one’s
existence.

● Law of karma (cause and effect): Every action generates a returning

reaction. If one chooses positive actions that bring forth happiness and
success, one will in turn receive energy. If one chooses negative actions, it
will bring forth pain and suffering.
 ● Law of least effort: By harnessing one’s energy and offering no resistance
one allows one’s action to be motivated by love, tapping into the infinite
power of the universe, yet accomplishing more.

● Law of intention and desire: When one quiets the mind and introduces
one’s intentions through pure potentiality one galvanises the universe into
action allowing one’s desire to manifest with ease.

● Law of detachment: Everything at this moment, is happening as it should

be. There is no need to Resist a force. Simply intend for everything to unfold
as it should take the action that is necessary and allow the results to
happen.

● Law of ‘dharma’: By expressing one’s unique gifts to serve others, one will
experience unlimited love, abundance and fulfilment in one’s life.

Yoga practices done with breath awareness, pranayama and meditation can help
to bring calmness of the mind. They can reduce anxiety and tension. A calm mind
is a prerequisite for meditation and higher practices of Samadhi, which leads to
spiritual evolution. Fluctuations of mind can be removed by Hatha Yoga practices
like Trataka (Concentration on a point or object) and pranayama. Yoga helps us to
deal with situations in life with awareness, in a steady and calm manner, without
reacting to situations. It helps to create healthy relationships in society.
Importance of inculcating Yoga in today’s life:
Life is hectic today. Human beings have almost become robotic mentally,
physically and emotionally. We run after worldly things more than maintaining an
inner peace. We put our minds and bodies through rigorous hours, days and
months of work and take pleasure in being termed as ‘workaholics’. As a result, we
never work on ourselves spiritually as we promise ourselves at the beginning of
each year.
Whether we believe it or not, life now has become more materialistic, goal
oriented, competitive. In order to keep ourselves more positive and mentally
sound we need to put in practicing yoga every day. As a form of moderate physical
activity (intensity depending), yoga is great for our physical health. While many
believe that yoga is about flexibility, it’s more about building core strength. Gentle
movements that are held for extended periods of time are good for the joints,
range of motion, blood circulation and posture.
Mentally, yoga is for regulating one's breathing, calming anxiety and stress, and
clearing our heads. Spiritually, yoga helps in promoting an overall sense of
mindfulness. Mindfulness is a form of meditation –and yoga helps us to build our
mindfulness (or awareness) of ourselves.
Many of us might think the pose is what we do for our body. However, overtime
we will realise how yoga really helps our body grow in so many various aspects.
This awareness is mindfulness and the change can be profound.
Yoga is a lifestyle and a form of meditation and physical activity. Our life today
moves very fast, in order to cope up with it we need to practice yoga. From high
level career aspirations to family pressure to stress in school, worries about our
environment and everything else we worry about we live inside a ‘stress bubble’.
We’ve become more physically unfit and unwell. Social media and smartphones
have constantly got us connected and disconnected from each other. Work and
school stress seem to be at an all-time high with the incidence of health issues
rising. At some point, people started to look for ways to break the cycle in healthy
and productive ways. Yoga was the perfect fit- a means for getting a little physical
activity, a way to connect with ourselves.
Importance of Yoga for students:
A popular question about yoga is what the benefits might be for students. It’s no
secret that today both high school and university students, regardless of country
or level of academics, are prone to more stressful work conditions.
There are mental health awareness facilities in various campuses in several
countries. Some universities have turned to other wellness strategies and
practices that help supplement the services offered to students. Yoga is one of
them. Yoga as mentioned before is largely about awareness and calmness. This
has profound effects in reducing stress and built-up anxiety. Through yoga, the use
of repeatable mantras is known to reduce stress and anxiety for students as well.
Yoga allows students to increase their ability to address numerous tasks without
the built-up stress associated. Why this happens is complicated-but, in short, an
increased awareness and mental capacity allows for people to compartmentalize
their challenges into manageable chunks.
Tasks and ideas become a sequential list of things to do and learn instead of a
landslide of information for the brain to process at once. This is why practicing
yoga can be helpful for students to increase their patience and improve at an
overall physical and mental level, increased awareness and decreased built in
stress.
Man is a physical, mental and spiritual being; yoga helps promote a balanced
development of all the three. Other forms of physical exercises, like aerobics,
assure only physical well-being. They have little to do with the development of the
spiritual or astral body.
Conclusion
The great difficulty in the fulfilment of the requirement in yoga is our inveterate
belief in the substantiality and reality of things as they appear to our senses. The
world is as real in itself as a cloth is real, independent of the threads. There is a
network of relations which makes the world appear as real. The world is not
exactly as it appears to our eyes. We cannot discover this mystery of the structure
of the universe because we, ourselves, are involved in this structure. The greatest
difficulty in understanding anything in this world is that we cannot stand outside
the world. Hence, we cannot know anything in this world.
The reality of things is commensurate with the reality of our own bodies and
personalities. Since we, as recipients of the world, stand on par with the reality of
the world outside, we cannot understand anything in this world in an impartial
manner —as an observer thereof. We are participants in the world; hence, we
cannot understand the world. We cannot understand anything in which we
participate as an integral part. We cannot impartially judge our own friend,
because that person is our friend; nor can we impartially judge our enemy,
because that person is our enemy.
The proper attitude for us to understand the world is that we should neither have
the idea that the world is a friend, nor have the idea that the world is an enemy.
But we are always partial people, hanging on this side or that side. Either the
world is beautiful and grand and it is worthwhile possessing, or it is a wretched
substance which is the ugliest thing conceivable. Either we like it, or we do not like
it. But understanding is not a process of liking or not liking. It is an apprehension
of things as they are—which is outside the ken of sensory perception and
operation. Here is the moot difficulty in the practice of yoga. We cannot unite
ourselves with anything, though this is the sum and substance of yoga practice.
We are repelled by everything and, therefore, we cannot unite or commune with
anything. The repulsion follows as a consequence of our self-assertion that we are
recipients of this world. Every perception is a relation. Not only are we related to
the objects which we perceive, but every object is related
 to every other object. Therefore, the whole world is relative; there is no absolute
substantiality to anything in this world.

By a mutual pull exerted on one by another, the planets are moving along their
orbits. Otherwise, one cannot understand how, unsupported, this planetary system is
revolving and rotating in a mathematically precise manner. The explanation lies in the
gravitational pull systematically exerted on one planet by the other, thus giving an
idea of stability, whereas the stability is not independent of this relative pull exerted
by one upon the other. So is the society of human beings, the organisation of things
in this world. They are not substantial; they are like balloons, but they appear to be
substantial, hard things on account of an illusory permanency attributed to them due
to the relative interference and influence of one in relation to the other.
This is why they say the world is maya, the world is not true. But for us it is true, and
it shall ever be true, because we are observers of the world—of which we are parts,
and in which we are involved. No man can understand the unreality of things. It is
impossible to go into these mysteries, inasmuch as we are not observers of the
world. Therefore, in the end, every scientific observation of anything in this world is
an inadequate, futile process. No scientist can know things in their realities, because
the scientist is involved in the things that he observes —which, in his enthusiasm of
observation and experiment, he forgets.
No one can know the world; and, therefore, the world continues, just as an
undetected thief survives and thrives because he knows that he can never be
detected. No one can detect this peculiarity that is secretly hidden at the root of
things, because whoever tries to understand it is also a part of it. This is maya. This is
avidya. This is the inscrutable nature of things. This is the difficulty before us. No one
who is caught up in this illusory network of relations, which are taken for granted as
being substantial, can take to yoga earnestly, because the value that is attributed to
the substantial very persistently presents itself before the mind's eye of even the best
seeker in the world. The value of yoga will be tarnished and adulterated to the extent
that value in the objective world is also, simultaneously, accepted.
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Certification of Completion