AMRITA MANDAL

YOGA ENDTERM
SUMITTED ON: 23/09/2021

Give your take on ashtanga yoga.( 10 marks)

In Sanskrit "Ashta + anga" is ashtanga. "Ashta" means Eight and "Anga" is limbs so it means
Eight Limb path, Ashtanga yoga is based on Yoga Philosophy of Patanjali. The asanas,
Pranayamas or the dharana which we have studied earlier or the yam and niyam are based
on the Yoga Sutras of Patanjali. Hence, we will acquaint ourselves with the fundamentals as
stated by Patanjali first.
HISTORY OF ASHTANGA YOGA
Yoga has its roots about 5000 years BC as described in Vedic Philosophy and Tantras.
Patanjali, great sage composed this path into a Darshan(Philosophy) in his Book Patanjal
Yoga Sutra. In which he has formulated Yoga as a Eight Limbs or Eight Fold path.
EIGHT LIMBS OF ASHTANGA YOGA
1) Yama (Principles or moral code)
 Ahimsa - A principle of non-violence
 Satya - A principle of Truthfulness
 Asteya - A principle of non stealing
 Brahmacharya - Continence / Celibacy
 Aparigah - A principle of non-hoarding or non possessiveness
2) Niyama (Personal Disciplines)
 Shoucha - Purity
 Santosh - Contentment
 Tapa - Endurance
 Swadhyaya - Self study
 Eshwar Pranidhan - Dedication
3) Asana (Yoga Positions or Yogic Postures)
A stable and comfortable posture which helps attain mental equilibrium.
4) Pranayama (Yogic Breathing)
Extension and control of breath. Prana is life force/breath/vital energy, and Yama is
restraint. Pranayama translates to extension of the life force. Pranayama are
breathing practices that involve the retention of breath.
5) Pratyahara (Withdrawal of Senses)
A mental preparation to increase the power of mind. Withdrawal of the senses from
things that are not conducive to the practice of Yoga, a moving from the external to
internal world. When the 5 senses are quelled, the mind can then become still.
6) Dharana (Concentration on Object)
Concentration of mind on one object and its field. Concentration on a single thing,
ideally something spiritual in nature.
 7) Dhyan (Meditation)
With drawing mind from all external objects and Focusing it on one point and
meditating on it.
8) Samadhi (Salvation)
State of Super bliss, joy and merging individual consciousness in to universal
consciousness. Union between Jivatman and Paramatman. Union of Shiva and Shakti
in Sahasrar Chakra (the top of the head). Realizing the Bramhan (pure consciousness)
or Realization of God is the ultimate achievement of Human Birth. A super-conscious
trance in which the mind merges fully with and becomes one with the object of
meditation. In the highest state of Samadhi, there is no longer any object of
meditation.

The eight limbs are a process of going deeper and deeper inward to discover and abide in
the Divinity within us. When we come to rest in Yoga, we are in a state of perfect oneness,
beyond peace, beyond bliss.

At New Vibe Yoga, students begin their exploration of Ashtanga Yoga with the third limb,
asana. This is often the easiest access point for new students beginning their sadhana
(spiritual practice). Asana is physical, it makes the body and mind quickly feel better, and it
is easily relatable to almost anyone. The great sages taught that the first duty of an aspiring
yogi is to take care of the physical body, as it is surely the means to the pursuit of a spiritual
life. For a serious practitioner interested in the Yogic Path, a next step might be to begin
practicing the Yamas and Niymas. These will be covered in depth in upcoming blog posts.

2) Explain if yoga can help boost immunity and help combat covid. Support your answers
with reasons.( 10 marks)

As the pandemic has touched millions of lives all over the world, the number of
people who have suffered from COVID-19 has also been on the rise. Since COVID-19
is an infection that affects our upper respiratory system, strengthening the lungs is
crucial for better recovery post-COVID. This objective can easily be achieved by
practising some common yoga asanas. The combination of yoga asanas and breathing
techniques can help to boost immunity and strengthen the lungs.
How yoga helps to boost immunity:
These simple techniques are beneficial by stimulating the thymus gland, opening up
the chest for better oxygen inflow and activating the lymphatic system for better
drainage of lymph.
Yoga asanas that can boost immunity and improve our breathing:
01 To boost immunity
Exercising helps to boost our metabolism and if we choose the right kind of exercise
it can also raise immunity and strengthen our respiratory system. As COVID-19 is an
infection of the upper respiratory system it is crucial to strengthen the muscles of
our lungs to cut down the risk of infection and yoga can be great for that. Practised
for more than 5000 years across the country, this ancient Indian form of physical
activity has been touched by science for its varied health benefits. Performing some
easy yoga asanas pre and post-infection can help to improve the immune system and
strengthen the muscles of the lungs. Here are some easy exercises that we must do
daily.
02 Child’s Pose or Balasana:
The simple relaxing asana releases tension from our lower back reduces stress and
fatigue, elevates mood and rejuvenates your mind. It works perfectly in boosting
your immunity.
Step 1: Kneel on the ground with our toes together and knees slightly apart from
each other. Place both our hands on our thighs.
Step 2: Exhale and lower our torso forward. Your belly should be resting on our
thighs and our head should touch the mat between our knees.
Step 3: Stretch our hands in front to touch the mat.
Step 4: Pause, inhale and then come back to the starting position.
03 Dhanurasana or Bow pose:
Dhanurasana improves the flow of blood in the body that helps to boost immunity.
This exercise puts pressure on the digestive tract that helps to digest food easily.
Step 1: Lie down on our stomach with our feet hip-width apart and arms by our side.
Step 2: Now bend your knees upwards and take your heel towards your butt. Hold
the ankles of both legs with our hands.
Step 3: Inhale and lift our chest and legs off the ground. Keeping our face straight pull
our legs as much as we can. Our body should be tight like a bow.
Step 4: Pause for 4-5 breaths and then come to the starting position.
04 Bhujangasana or Cobra pose:
Bhujangasana or the cobra pose opens our lungs, strengthens our spine and increases
our energy. It can help to improve digestion and relieve the pressure on our liver,
thereby reducing the load on our immune system.
Step 1: Lie on our stomach with our feet close to each other and hands stretched
overhead.
Step 2: Join both our legs and rest our forehead on the ground.
Step 3: Bring our hands underneath our shoulders (palms resting by the side of our
chest), keeping our elbows close to the body.
Step 4: Inhale and gently lift the upper half of the body.
Step 5: Exhale and pause in this pose for 4-5 seconds before coming back to the
normal pose.
05 Seated Forward Bend or Paschimottanasana:
Paschimottanasana or Seated Forward Bend improves digestion, provides relief from
nasal congestion and reduces anxiety. It also helps to keep the brain calm and
reduces symptoms of post-COVID mental issues.
Step 1: Sit down on the ground with our legs stretched in front of us and our hands
resting by our side.
Step 2: Take a deep breath and draw our spine up long. Stretch our hands towards
the ceiling.
Step 3: Exhale, bend forward to touch our toes with our hands.
Step 4: Our belly should be resting on our thighs and our nose should touch our
knees.
Step 5: Stay in this position for 4-5 seconds and then go back from where we started.
06 Corpse Pose or Savasana:
Savasana is the easiest and relaxing asana. your go-to asana. This exercise helps us
breathe better and calm your mind.
Step 1: Lie down comfortably on our back with our hands and legs stretched.
Step 2: Close our eyes and inhale slowly through our nostrils.
Step 3: Exhale and think that body is relaxed.
Step 4: Stay in this pose for 10 minutes
07 Virabhadrasana 2 or Warrior 2:
To get into this pose, we are required to be focused and use a lot of strength, and as
our body strives to achieve it, it becomes both flexible and immune. This asana opens
our chest and helps us breathe better.
Step 1: Stand on the ground with our feet hip-width apart and our arms by our sides.
Step 2: Exhale and take a large step to our left (2 to 3 feet away from our right foot).
Step 3: Now turn our left toes outwards and bend our knees at a 90-degree angle.
Step 4: Turn our right feet inwards by about 15 degrees. The heel of our right foot
should be aligned to the centre of the left foot.
Step 5: Lift both our arms sideways. Bring it to the level of our shoulders. Our palms
should face upwards. Take a few deep breaths in this position.
Step 6: Turn our head to our left and gently push our pelvis down as much as we can.
Pause for a few seconds and then come back to the starting position.

Yoga has been used for centuries in keeping the body functioning fit and fine,
holistically. However, the benefits of yoga are not just limited to stress relief and
mental wellness.
If practised properly, yoga can recharge our body, get rid of the toxins, negative
energy and keep our vital organs functioning well. It can help us build resilience both
inside and out. Certain yoga positions can help support, balance and boost the
immune system. It can also help fight oxidative stress which poses a risk to the
healthy cells. If done regularly, yoga reduces stress systemically in the body, which in
turn, cuts down inflammation and degeneration.
Hence, while yoga does offer a great deal of wellness and support for our mind and
body as a whole, to recharge your immunity and cut down your risk of danger, during
the pandemic.