Overview

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. These
schools
of yoga advocate particular type of methodology which includes
a
variety of systematised practices of yoga depending on their
particular
approach. However, all these are leading to the common goal of
selfrealisation and integration of body and mind.
Yoga for a common person contains the practices of yama,
niyama, asana, pranayama, pratyahara, kriya, mudra, bandha
and
meditation which are helpful to keep oneself physically fit,
mentally
alert and emotionally balanced. This ultimately prepares ground
for
the spiritual development of an individual.
The main emphasis of the present yoga curriculum for
schoolgoing
children is to develop their physical fitness, mental development
and emotional stability rather than on the spiritual aspect of
yoga.
Postures or asanas form an important basis of this curriculum.
These have, therefore, been given more weightage. Though,
other
yogic activities have also been included in the curriculum.

What is Yoga?
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'.

Importance of Yoga
Good Health is the right of every human being. But this right
depends
on individual, social and environmental factors. Along with social
or environmental factors to a large extent, we can develop a
better
immune system and a better perception of oneself so that other
conditions do not affect us adversely and we can achieve good
health.
Health is a positive concept. Positive health does not mean
merely
freedom from disease, but, it also include a jubilant and energetic
feeling of
well-being with an amount of general resistance and capacity to
easily
cultivate immunity against specific offending agents.
There are many modern and indigenous methods and disciplines
that can help us to successfully fight with diseases. For example,
the system of yoga, naturopathy, ayurveda, unani, homeopathy
and
siddha can be quoted among indigenous systems, whereas
allopathic
system is quoted as the modern and popular medical system.
Yoga is
one of the most powerful drugless system of treatment. It is
having its
own concept of wellness which has been scientifically
understood and
presented by many. 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.

Yoga – Its History

Yoga has its origin thousands of years ago in India. It has
originated
from a universal desire towards attaining happiness and getting
rid of sufferings. According to yogic lore, Shiva is considered as
the
founder of Yoga. A number of seals and fossil remains of Indus
Valley
Civilisation, dating back to 2700 BC indicates that yoga was
prevalent
in ancient India. However, systematic reference of yoga is found
in Patanjali's Yogadarshna. Maharishi Patanjali systematised the
yogic practices. After Patanjali, many sages and yogis contributed
to its development and as a result, yoga has now spread all over
the
World. In this sequence, on 11 December 2014, the United
Nations
General Assembly (UNGA) with 193 members approved the
proposal
to celebrate 'June 21' as the 'International Yoga Day'.
Objectives of Yogic Practices
• To develop a understanding of yogic practices and apply this
understanding accordingly in one’s life and living.
• To develop a healthy habit and lifestyle in children.
• To develop humane values in children.
• To develop physical, emotional and mental health through
yogic
activities.
What Is Ashtanga Yoga?
The word Ashtanga is comprised of two Sanskrit words, “Ashta”
and “Anga.” “Ashta” refers to the number eight, while “Anga”
means limb or body part. Therefore, Ashtanga is the union of the
eight limbs of yoga, into one complete, holistic system. These
eight-limbs of yoga represent the various branches of the
philosophy of the yoga sutras that form the foundation in the
Ashtanga Yoga School. The Ashtanga philosophy is to integrate
all of the eight limbs of yoga, which include: Yama (moral codes),
Niyama (self-discipline), Asana (posture), Pranayama (breath
control), Pratyahara (sense withdrawal), Dharana
(concentration), Dhyana (meditation), and Samadhi (oneness
with the self).
Ashtanga is a very dynamic and athletic form of hatha yoga,
made up of six series or levels, with a fixed order of postures. It
is rooted in vinyasa, the flowing movements between postures,
with a focus on energy and breath. While it is a very physical
practice, it also promotes mental clarity and inner peace.
Ashtanga posture sequences
Usually, students begin an Ashtanga practice with five repetitions
of Sun Salutation A and Sun Salutation B. This is followed by a set
of standing poses, in 5 repetitions, then a set of seated poses.
After you have mastered these three pose sequences, your
instructor will guide you through the advanced series, Advanced
A, and Advanced B, Advanced C, and D.
Where did Ashtanga Yoga begin?
Originally, Ashtanga Yoga was created by T. Krishnamacharya as
an individualized practice for his young energetic student
K. Pattabhi Jois in the early 20th century. The fast paced sun
salutation movements are thought to have been influenced by
the exercises of Indian wrestlers and gymnasts. Jois was a
dedicated student, and he further refined and promoted this new
style and soon began teaching others. These exhilarating and
challenging posture flows were designed to purify the body to
offer peace of mind, and eventually gave rise to many different
styles of hot yoga, flow or Vinyasa Yoga, and power yoga.
The Ashtanga Yoga Research Institute, which promotes the
teachings and trainings of Ashtanga, is located in Mysore, India.
Pattabhi Jois’s grandson, R. Sharath Jois, is the current director
of the institute and is the senior authority on the practice. There
are many other famous Ashtanga yoga instructors teaching all
over the world including David Swenson, Kino MacGregor,
Richard Freeman, Maty Ezraty, Tim Miller, David Williams, Chuck
Miller, and Tim Feldmann.
Key Principles and yoga practices
There are several key principles that underlie the practice of
Ashtanga. This multiple-pronged approach promotes physical
health and mental wellbeing. These five principles are necessary
for a successful ashtanga practice.
1. Ujjayi pranayama: This specific breathing technique is used
throughout the practice. The victorious breath is a slow
audible breathing technique used to warm, energize and
increase focus and concentration. Additional pranayama
techniques are only taught to advanced students.
 2. Drishti: A specific drishti, or focal point, is used in each
asana. This helps create a more focused and meditative
practice.
3. Vinyasa: The core of the practice is synchronizing the
breath to the sequence of postures and transitions in the
series.
4. Bandha: The engagement of the bandhas, or body locks, is
encouraged throughout the class to seal in the prana energy
and create core stability.
5. Daily practice: A six-days-per-week routine is encouraged,
with Saturday as the rest day. “Moon days,” the days on the
full and new moon are also rest days, and women often
refrain from practicing during menstruation.
What is the difference between Ashtanga and Vinyasa Yoga?
Ashtanga is a set sequence of asanas while vinyasa is more free-
style and improvised. Ashtanga classes begin and end with the
class chanting Sanskrit mantras. Vinyasa classes are more
popular in gyms and yoga studios and are often heated and play
music during the practice.
What is the purpose of Ashtanga?
The intensive physical processes in Ashtanga are all about
pushing through mental blocks, and emotional baggage to
cultivate mental clarity, mindful breathing, physical strength,
flexibility, and endurance. The structure and frequency of the
practice is designed to help you quickly improve your body and
overall wellness. The set sequence of posture creates a strong
framework that allows one to focus on the inner limbs of the
yoga sutras.
Benefits Of Ashtanga Yoga
The benefits of Ashtanga yoga are numerous. It is known to be
strenuous, so it is great for athletes and people that are looking
for a good workout. Like most styles of hatha yoga, Ashtanga
focuses on breath, poses, and meditation. A regular yoga practice
can improve your flexibility, breathing, and balance. It can
increase your stamina, bone density and muscle strength, control
your bodyweight, lowers your blood pressure and relieve
stress. The benefits of the Ashtanga yoga are not only limited to
physical factors. It also helps mentally and spiritually by boosting
mental clarity, creating mental calmness and developing better
concentration in daily life.
Balanced diet
A nutritionally balanced diet fulfills all nutritional needs of the
body. Each body needs a specific amount of nutrients and
calories to stay active and healthy. A good diet enables us to get
all the required nutrients without exceeding the recommended
calorie intake per day. Avoiding junk food as well as foods with
low nutritional value is a part of a balanced diet. The food
pyramid may not be recommended in some places. Nutritionists
recommend establishing a balanced diet by getting nutrients
from five major groups of food instead. According to the most
recent recommendations, an example of a balanced diet is a
balanced meal including vegetables and fruits that must form
about half of the human’s plate serving since vegetables and
fruits are the healthiest foods to eat. The rest of the food plate
serving should contain proteins and grains. Moreover, balanced
meals should be accompanied by a small serving of dairy with
low-fat content or a source of nutrients in dairy products.
Examples of nutrients of a balanced diet include the right
proportions of minerals, vitamins, carbohydrates, fats, proteins,
and water intake.
Balanced diet is a diet consisting of adequate amounts of all the
necessary nutrients recommended for healthy growth and for
efficient daily activities and functions. A balanced diet contains
the proper quantities and proportions of the needed nutrients to
maintain good health. It must have balanced amounts in proper
proportions of carbohydrates, fats, proteins, vitamins, minerals,
and water intake.
Importance of a balanced diet
Why is it important to eat healthily? A well-balanced diet
provides the human body with essential nutrients needed to
allow the body to effectively perform different activities. Without
balanced nutrition, the body is more susceptible to fatigue,
infections, diseases, and reduced activity. On the other hand,
children should have a balanced diet containing different
nutrients in order to avoid impaired development and growth,
different infections, and low academic performance. Children
who do not consume enough healthy foods are most likely to
develop persistent unhealthy eating habits into adulthood.
Moreover, overweight children have a higher risk of developing
heart disease, type 2 diabetes, and cancer in their adulthood.
Eating well ensures proper nutrition that keeps the body active
and healthy. A healthy proper diet protects the body
against noncommunicable diseases. such as heart disease,
stroke, cancer, and diabetes that are the most common leading
causes of death in the United States. It also protects the body
against malnutrition.
Lack of physical activities and an unbalanced diet are global
health risks. In order to avoid weight gain, calorie intake should
be balanced, the intake of saturated fats should be minimized,
and decrease salt intake. Increased intake of saturated fats
elevates blood cholesterol levels and eventually increases the
risk of heart disease development.
TREE POSE - VRIKSHASANA
Vriksha - Tree; Asana - Posture or Pose
The asana is pronounced as VRIK-shAH-sana
This posture replicates the graceful, steady stance of a tree.
Unlike most yoga poses, the Tree Pose requires keeping our
eyes open in order to maintain body balance.

Steps for Vrikshasana

• Stand tall and straight with arms by the side of your body.
• Bend your right knee and place the right foot high up on
your left thigh. The sole of the foot should be placed flat
and firmly near the root of the thigh.
• Make sure that your left leg is straight. Find your balance.
• Once you are well balanced, take a deep breath in,
gracefully raise your arms over your head from the side,
 and bring your palms together in ‘Namaste’ mudra (hands-
folded position).
• Look straight ahead in front of you, at a distant object. A
steady gaze helps maintain a steady balance.
• Ensure that your spine is straight. Your entire body should
be taut, like a stretched elastic band. Keep taking in long
deep breaths. With each exhalation, relax the body more
and more. Just be with the body and the breath with a
gentle smile on your face.
• With slow exhalation, gently bring down your hands from
the sides. You may gently release the right leg.
• Stand tall and straight as you did at the beginning of the
posture. Repeat this pose with the left leg off the ground
on the right thigh.

Benefits of the Vrikshasana

This pose leaves you in a state of rejuvenation. It stretches the
legs, back and arms, and invigorates you.
• It brings balance and equilibrium to your mind.
• It helps improve concentration.
• This posture has been found to relieve some cases of
sciatica.
• It makes the legs strong, improves balance, and opens the
hips.
 • Helps those who are suffering from sciatica.

Contraindications of the Vrikshasana (Tree Pose)

Avoid doing this posture if you are suffering from migraine,
insomnia, low or high blood pressure (those with high blood
pressure may do this pose but without raising their hands
overhead, as this may further raise their blood pressure).

NAUKASANA (BOAT POSE)

THE NAME NAUKASANA COMES FROM THE SANSKRIT WORDS “NAUKA”
WHICH MEANS “BOAT” AND THE MEANING OF ASANA IS “POSTURE” OR
“SEAT”. SO THIS ASANA IS CALLED AS NAUKASANA. THIS BOAT POSE IS
BENEFICIAL TO CURE MANY PHYSICAL DISORDERS . BASICALLY NAUKASANA
HELPS TO STRENGTHEN THE LUNGS , LIVER AND PANCREAS . IT HELPS TO
INCREASES THE CIRCULATION OF BLOOD AND MAINTAIN THE SUGAR LEVEL .
NAUKASANA IS A POSTURE IN WHICH OUR BODY TAKES THE SHAPE OF A
BOAT. IT MAKES THE CIRCULATION OF BLOOD AND OXYGEN AROUND THE

ABDOMEN AND LOWERS BACK AT A TIME MUCH FASTER . NAUKASANA IS

GOOD FOR THOSE WHO WISH TO REDUCE BELLY AND WANT TO DEVELOP
ABS MUSCLES .
STEPS FOR NAUKASANA
• Lie on your back with your feet together and arms beside
your body.
• Take a deep breath in and as you exhale, lift your chest and
feet off the ground, stretching your arms towards your feet.
• Your eyes, fingers and toes should be in a line.
• Feel the tension in your navel area as the abdominal
muscles contract.
• Keep breathing deeply and easily while maintaining the
pose.
• Hold the position for few seconds.
• As you exhale, come back to the ground slowly and relax.
• Duration 3-4 repetitions daily but should not overdo.
Benefits of Naukasana
• Strengthens the back and abdominal muscles.
• Tones the leg and arm muscles.
• Useful for people with the hernia.
• This Yoga Pose helps to remove belly fat.
• It improves digestion.
• Helps in developing six-packs of ABS.
• Improves the circulation of blood.
• Give strength to thigh, hips, shoulder and neck.
 • Regulates the function of the liver, pancreas and lungs.
• Maintains the function of kidney, thyroid and prostate
glands.
Contraindications of the Naukasana
• Do not practice this yoga pose if you have low blood
pressure, severe headache, migraine, or if you have
suffered from some chronic diseases or spinal disorders in
the recent past.
• Asthma and heart patients are advised to avoid this pose.
• Women should avoid doing Boat pose (Naukasana) during
pregnancy and during the first two days of the menstrual
cycle.

VAJRASANA
Vajrasana is a form of kneeling pose that is included as a part of
Vinyasa Yoga. The term ‘vajra’ denotes thunderbolt or diamond,
indicating the nature of the pose itself. The pose is also referred
to as Adamantine Pose. Breathing exercises like Kapalabhati,
Pranayama and Anulom Vilom can be performed while kneeling
in the ground which in turn can make the body as strong as a
diamond.

Steps of Vajrasana
• Kneel down on the ground and stretch the lower legs back
while you keep them together. Make sure that your big
toes perfectly cross each other.
• Lower your body gently in such a manner that your
buttocks rest on the heels with your thighs placed on the
calf muscles.
• Now place both hands on the knees and focus your gaze
forward while keeping your head perfectly straight.
• Direct your attention to the rhythm of your breathing.
Enhancing the awareness of your breathing process and
observe carefully the way you breathe in and breathe out.
• Close your eyes for calming your mind and concentrating
on your breathing process.
• Stay in this final position for at least 5-10 minutes.
Benefits of Vajrasana
▪ Vajrasana can greatly improve the functioning of the

digestive process. When practiced regularly, it can also

eliminate the problem of constipation.
▪ It also ensures enhanced blood circulation throughout the

body.
▪ It can strengthen the back effectively and remove patients

who are suffering from sciatica and lower back problems.

▪ The asana is also ideal for improving the efficiency of the

pelvic muscles.
▪ Vajrasana can ease out the labor pains during pregnancy

and minimize menstrual cramps.

▪ It strengthens the sexual organs, cures joint pains, tones

body muscles in the thighs, hips, and calves and removes

urinary problems.
▪ It can help in minimizing belly fat and also assist in losing

weight.
▪ Vajrasana can also help the practitioner to attain a calm

and relaxed state of mind. It can help in improving the

functioning of the nerves.