CHAPTER-5

YOGA AND LIFESTYLE

YOGA- MEANING AND IMPORTANCE OF YOGA

Meaning of Yoga

The term ‘yoga’ is derived from a Sanskrit word ‘Yuj’ which means join or union.

Definition of Yoga

In fact, joining the individual self with the divine or universal spirit is called yoga.

Patanjali: ‘Checking the impulses of mind is Yoga.

’Mahrishi Ved Vyas: ‘Yoga is attaining trance.

’InBhagwat Gita, Lord Krishna says, “Skill in actions or efficiency alone is yoga.”

Importance of Yoga

1. Keep the body healthy

2. Prevention & cure from diseases
3. Increase flexibility
4. Increase the efficiency of heart and lungs
5. Increase memory power
6. Spiritual development
7. Reduce fatigue and stress
8. Reduces obesity
9. Control over senses

Yoga as an Indian Heritage

History of yoga is as old as the history of Indian culture. Although, there is no written
proof in this regard. Yoga is known as the heritage of India only should go through
the related periods of history.

History of yoga

 Pre-Vedic period
 Vedic period
 Upanish period
 Epic period
 Sutra period
 Samviti period
 Medieval period
 Modern period
Elements of yoga:

 Around 147 BC, Patanjali developed a system of yoga that contains Eight steps also
known as ‘Astanga Yoga.

Ashtanga yoga

1. Yama (moral codes)

2. Nirmaya (self-purification and study)
3. Asana (posture)
4. Parnayama(breath control)
5. Pratyahara (sense control)
6. Dharana (concentration)
7. Dhyana (meditation)
8. Samadhi (contemplation)

Introduction to Asanas, Pranayama, Mediation and yogic Kriyas :

Asanas: Asana is ‘to be seated in a position that is firm and relaxed’ for extended
periods.

Asana helps to develop sportsmen in following ways

1. Muscular strength: the yogic asanas develop the muscular strength of

athletes almost all the asanas are similar to isometric exercises which develop
strength of muscles
2. Cardiovascular endurance practice of asanas leads to the development of
intercostals muscles and diaphragm due to which endurance of a person
increases
3. Balance holding of body postures in difficult position improves the balancing
quality of an individual. improvement of balance is one of the major benefits
of yoga
4. Peace of mind many meditative asanas lead to development of mental peace
.many competitions create fear and stress which can be removed by yoga
easily
5. Agility asanas develops speed and flexibility which lead to the development
of agility. Yoga makes a parson flexible that helps to make him agile.

There are many asanas which are explained below:

Tadasana: Tadasana is derived from a word ‘tada’ which means the mountain. In
this posture body is kept erect with feet together. The knees and hips
are tightened. The stomach should be in and the chest foreword. The
weight of body is evenly distributed.

Vrikshasana: Vrikshasana is taken from a word ‘varksh’ meaning tree. The asana is
performed by standing Tadasana first and then the right knee is bent
 so that the right heel is placed at the left thing as shown in the figure.
Then join the palms and raise that arm straight over the head. Like this
the asana is done with left bending.

Trikonasana: The legs are kept apart. Bendthe trunk and raise the left arm up. The
right arm is stretched low so that the fingure of right hand touch the
ground behind the right foot. The trikonasana is done with opposite
arm, and likewise this is performed several times.

Gomukhasana: This asana is performed by sitting on ground while keeping legs

straight first. Then palm are placed on floor to raise the body. After this,
sit on left foot by bending the left knee. Place the right leg over the left
thigh. Raise the arm over the head and bend elbow and then lower
right arm and bend backward. Clasp the hand.

Padmasana: It is also known as meditation posture. The right foot is placed on left
thigh and the left foot on right thigh. The heels kept close to the
abdomen. The hands are placed on the respective knee. The index
finger should touch thumb.

Vajrasana: The asansa is resumed is resumed further from Padamasana, after this,
left arm is kept back from shoulder to catch the left toe while exhaling .
Similarly right arm is brought back to hold the toe. The head is moved
back. Exhale and raise the knees and thigh to leave the contact with
floor. Then rest on the back and raise chest and trunk. Take two
breaths.

Matsyasana: After sitting inpadamasana position inhale completely. lean the trunk
backward while exhaling . Lift the chest up and rest on the head. Hold
the toes.

Bhujangasana: lie on stomach with palms resting on floor . Lift the upper body so
that the trunk leans backward. Inhalecompletely.

Salabasana: lie down on stomach so that chin also touches the floor . Hold the fist
and extend arms as given in the figure . Inhale and raise the legs as
high as possible.

Charkrasana: This asana is also known as wheel posture. The legs are bent so that
the body rest on rest on knees. The body is kept back and ankles are
held.

Paschimottanasana: lie down on back and strength arms behind the head inhale
completely and sit up and lean forward while exhaling . Body is bent so
that head touches the knees and the toes are held.
Matsyendrasana: the left heel is kept under the right thigh and then right leg is
crossed over the thigh keeping right foot flat. The right toe is held with
left hand. Then turn the head back to the right side.

Sarvagasana: lie on back. Inhale and raise legs. Hips and trunk to make it vertical.
Take the support with elbow and hold the trunk with hands.

Halasana: lie down on the back and stretch the arms so that palms are flat on the
ground. Inhale and raise the legs until the feet touch the ground.

Shavasana: this is a relaxing asana. After lying on the back , the arms are kept at
the side and legs are placed apart. The eyes are closed and breathing
is done slowly and deeply.

Pranayama: Pranayama is derived from two Sanskrit words – Prana and Ayama.

‘Prana’ means life force and ‘Amaya’ means development or control.
Pranayama is the forth stage in patanjali’s eight stage of yoga discipline. Therefore
Pranayama is the development and control of life force. It is a form of breathing
exercise and is very important In yoga. Pranayama also known as the “control of
breath”
There are various type of Pranayama. Some of the popular forms are Ujjayee,
Shitali, VIloma, Kapalbhati, Anuloma, Suryabhedana, Bhastrika etc.
Pranayama is beneficial in sports as following developments take place with the help
and practice of Pranayanama:

1. It improves blood circulation.

2. Keep away the heart-related problems.
3. Provide relaxation for body and mind.
4. Improves your concentration.
5. It relieves Stress, Depression, and Hypertension.
6. Cure asthma, headache, migraine, neurological problems, depression, gastric
problems.
7. Improves blood circulation.
8. Releases anxiety.
9. Improves the function of reproductive organs.
10.Release stress and depression.
11.Build up self-confidence.

Morning is the best time to perform this pranayama which takes 40 to 45 minutes.
Pranayama should be done under expert guidance.

Types of Pranayama: 
1. Sitali Pranayama: take the padmasana position. Open the mouth and lips are
kept in ‘O’ formation. The tongue should touch teeth and the shape of tongue
must form a shape resembling a curled leaf. Then the tongue is protruded and
curled out of the lips atleast one inch. Inhale fully and hold it for five seconds;
side by side neck is flexed. So that chin touched sternum (chest bone).
Exhale slowly. Lie down in Shavasana.
 2. SitakariPranayama: In this technique, the tongue is not curled like leaf and
lips are parted. The rest of technique is same as of SitaliPranayam.
3. KapalabhatiPranayama: In this inhalation is slowly done and exhalation is
done vigorously. In the end, lie down in Shavasana.
4. UjjaiPranayama :After acquiring Padmasana position, in the air is inhaled
through both nostrils. Hold the breath for at least two seconds. Exhale slowly
and deeply till the lings are empty. This activity is done for five miniutes. In the
end lie down in a Shavasana posture.

Meditation: Meditation: means concentration of mind, resulting in Samadhi.

The meditation has many benefits for sports which are given below:
1. Relaxation and Meditation
2. Stress and Meditation
3. Pain and Meditation
4. Premenstrual Syndrome and Meditation
5. Respiratory System and Meditation
6. Phobias and Meditation

Yogic Kriyas.
The kriyas are techniques used for cleansing and purifying the body and mind.
These kriyas are also known as Shat Karmas.

The Yogic Kriyas are helpful in cleansing the various internal organs of the body.
These are explained below:

A. Kapalbhati

The word kapalbhati is derived from two words ‘kapal’ and ‘bhati’ which means skull
and shinning respectively. This kriya mainly works for the organs under the skull
mainly the brain.

1. Method: Sit comfortably with your spine erect. Place your hands on the knees with
palms open to the sky.
2. Take a deep breath in.
3. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as
much as you comfortably can. You may keep your right hand on the stomach to feel
the abdominal muscles contract.
4. As you relax the navel and abdomen, the breath flows into your lungs automatically.
5. Take 20 such breaths to complete one round of KapalBhati Pranayama.
6. After completing the round, relax with your eyes closed and observe the sensations
in your body.
7. Do two more rounds of KapalBhati Pranayama.
B. Basti/vasti

Basti or Vasti is performed by two following tecqnique:

(a) Basti (jalabasti): Jalabasti is a Hatha yoga technique in which water is

sucked into the anus with or without the use of a catheter tube for the purpose
of cleansing the colon. The term is derived from the Sanskrit, jala, meaning
 “water,” and basti, which refers to the abdominal region.One of two types of
basti, jalabasti is a difficult technique that involves pulling the abdomen in and
up. The other type of basti, sthalabasti, involves cleansing the colon by
sucking air into the body without a tube, but still using a technique similar to
jalabasti. Jalabasti is often referred to in English as a yoga water enema.
(b) Sthula – Basti: Sthala basti is a Hatha yoga cleansing technique that targets
the colon by sucking air into the body through the anus. It is a difficult
technique that involves pulling the abdomen in and up. Basti is used in the
traditional Indian medicine practice of Ayurveda and it is one of the six
techniques that comprise shatkarma (also called shatkriya), the yogic body
cleansing system.
C. Vaman- Dhauti -VamanDhauti or KunjalKriya is meant for purification of the
upper digestive tract. Dhauti is one of the six purification methods
or Shatkarma of Hatha Yoga. There are various types of Dhauti – for cleaning
the mouth, teeth, ears, stomach and intestines. In this article we will discuss
the most common among the Dhauti practices
called VamanDhauti or KunjalKriya. VamanDhauti is meant for cleaning the
stomach and the upper digestive tract.
D. JalNeti: JalNeti is a technique that was used by yogis to stay disease-free,
and most importantly to use the breath well for their yogic practices without
any blockages. Just how brushing the teeth is dental hygiene, the practice of
JalNeti is nasal hygiene. This technique uses water to purify and clean the
nasal path, right from the nostrils to the throat.
JalNeti is one of the six-purification procedures or ‘Shatkarmas’ mentioned
in Hatha Yoga Pradeepika.
E. Sutra Neti: Sutra neti is a nasal cleansing yoga exercise wherein the nasal
area and outer respiratory regions are decongested with the help of soft
thread. Initially, the soft thread is inserted through one nostril and tries to bring
out through the mouth. The same process should be repeated with another
nostril. After having mastery of the process, it can be inserted through one
nostril and try to make it out through another nostril. But one thing should be
kept in mind that it always should be practiced under the supervision of a
yoga expert.
F. Trataka: Tratak can be performed with or without any object. However it is
most often performed by placing a candle about three feet in front. Gazing
steadily without blinking at the candle.flame for 20 min is done. This practice
activities are tear glands and purifies the vision.

Yoga for concentration and related Asanas (Sukhasana, Tadasana,

Padmasana&Shashankasana

Sukhasana: The name of sukhasana is droved from the Sanskrit word

Sukham which means delight or bliss.
 Procedure:
Step 1: Sit down normally on the floor. Stretch out legs ahead in front.
Step 2: After this cross legs and broaden the knees, in order to put both feet
under the opposite knee.
Step 3: After the bend knee along with folded legs
Step 4: Keep feet loose, in order that the external edges lay on the floor and
the inner curves are settled beneath the inverse leg.
Step 5: The thigh must be with crossed legs ought to frame a little triangle.
Keep some space between feet and pelvis.
Step 6: Now sit with hips in a neutral position. Attempt to hold a breath and
after that gradually bring down back on the floor.
Step 7: Keep hands on knees.

Benefits
1. Broadens collar bones and chest.
2. It calms your mind.
3. Enhance condition of peacefulness.
4. It helps in minimizing anxiety, stress and mental tiredness.
5. It help in improving body posture.
6. It help in reducing fatigue.
7. It strengthens back.

Contraindication

1. This asana doesn’t have excessively numerous contraindication. However

individuals who are experiencing backache shouldn’t stay in this position for
over 5 miniutes.
2. In case if person is suffering from knee injury is not advived to sit in this
position for long time.

Tadasana

The word is derived from the Sanskrit word Tada, which means palm tree.
Tadasana is the beginning and Asana of suryanamaskar according to
Astangayog.

Procedure

Spet 1:Stand straight on the ground, and take a small gap between your feet.

Step 2: With deeply breathing (inhale), raise your both arms.

Step 3: Keep your arms upward by interlocking your fingers.
Step 4: Now come on the toes by raising your heels simultaneously.
Benefits:
1. One of the best yoga poses to increase height.
2. Stimulates nervous system.
3. Improves body posture and balance.
4. Regulate the menstrual cycle in women.
 5. Tone your buttocks and abdomen.
6. Strengthens your ankles, knees, thighs, arms, and legs.
7. Improves the function of the respiratory and digestive system.
Contraindications
1. Person suffering from headaches, low blood pressure and insomnia are
advised not to practice this asana should be avoided.
2. during pregnancy this sasana should be avoided.

Padmasana
It is derived from Sanskrit word Padma which means lotus. This asana is also
known as lotus pose.

Procedure
Step 1: Sit down over a mat and stretch out your legs in the front, keeping the
spine straight.
Step 2: Now bending your right knee, place it on left thigh. Just make sure that
sole of your feet points upward and heel is close to abdomen.
Step 3: Do the same with the left leg.
Step 4: Having both the legs crossed and feet on opposite thighs, place your
hands on knees in mudra position.
Step 5: Keep your head and spine straight.
Step 6: Hold and continue with gentle long breaths.
Benefits
1. Relaxing the mind
2. Fosters physical stability
3. Great for meditative practices
4. Activating the spine, abdomen, bladder and pelvis.
5. Stretching knees and ankles
6. Relieves menstrual problems
7. Eases childbirth
8. Adding flexibility to hips
9. Awakening of chakras
10. Makes you more aware
11. Improves posture
12. Aids in digestion
13. Reducing muscular tension
14. Regulates blood pressure
Contraindications
1. This asana should bnot be practiced in case person is suffering from ankle
and knee injury.
2. Padmasana is an advanced pose so it must not be performed without the
supervision of experienced yoga instructor.
Shashankasana
Shashankasana is also known as Hare Pose. Because this asana resembles like
a hare.
Procedure
Step 1: Sit is Vajrasana.
Step 2: Straighten the back.
 Step 3: Inhale and slowly raise the arms, keeping them straight.
Step 4: Now, exhale and bend forwards.
Step 5: The arms, trunk and head should remain in one line.
Step 6: The forehead and arms should rest on the floor in front of the knees.
Step7: Relax the whole body.
Step 8: Inhale and exhale slowly.
Step 9: Inhale and raise your arms up and slowly bring it down.
Benifits
1. Stress: This asana acts like as a panacea for stress. It acts like as a stress buster.
Therefore, it is recommended that the pose should be performed religiously who has
the problems of stress, anxiety, anger, tension, etc.
2. Back muscles: The practicing of this asana provides suitable stretch to the back
muscles thereby releases pressure on the disc and good for the heath of backache.
3. Sciatica: Due to stretching, it ensures separation among the individual vertebrae
and makes supple to the back thus good for sciatica.
4. Back blood circulation: This yoga pose give stretching to the back muscles,
removes sluggish and depleted blood thereby increases fresh flow of blood in the
region.
5. Massage to abdominal organs: It provides suitable massage to the abdominal
organs and helps to prevent constipation and indigestion.
6. Memory: Practicing of rabbit pose properly, ensures smooth flow of blood in the skull
region and effective in memory and concentration.
7. Sexual disorders: Those who are suffering from sexual disorders, should perform it
regularly. It strengthens the pelvic region, good for women and alleviates sexual
disorders.
8. Relaxation: This is one of the few yoga poses, which brings quick relaxation and
induces calmness and tranquillity by regulating the adrenal glands.
9. Kidney: It helps to improve the function of kidney, liver and visceral organs.
10. Strengthens pelvic: It is good for the health of pelvic region.

Contraindication
1. Avoid practice of this pose if you suffer from vertigo, slipped disc , hyper
tension and heart-related problems.

Relaxation Technique for Improving Concentration- Yog - Nindra

Yog – Nindra as yogic sleep. Yoga brings deep rest to the body and mind. It not only
rejuvenates your mind but also adds vigor to the body. It’s a good idea to end your
daily yoga practice with Yoga Nidra or yogic sleep.Simply described as an effortless
relaxation, Yoga Nidra is an essential end to any yoga pose sequence. While yoga
poses warm up the body, Yoga Nidra cools it down. This closing yoga asana
involves consciously taking your attention to different parts of the body and relaxing
them.Yoga practices increase the energy levels in the body. Yoga Nidra helps
conserve and consolidate this energy and relax the entire system, thereby preparing
it for pranayama and meditation. It is, therefore, important to keep aside sufficient
time for Yoga Nidra in your yoga regime.

Procedure
 Step 1: Lie down straight on your back in Corpse Pose (Shavasana). Close your
eyes and relax. Take a few deep breaths in and out. Remember to take slow and
relaxed breaths.
Step 2: Start by gently taking your attention to your right foot. Keep your attention
there for a few seconds, while relaxing your foot. Then gently move your attention up
to the right knee, right thigh and hip. Become aware of your whole right leg.
Step 3: Gently, repeat this process for the left leg.
Step 4: Take your attention to all parts of the body: genital area, stomach, navel
region, chest.
Step 5: Take your attention to the right shoulder, right arm, palms, and fingers.
Repeat this on the left shoulder, left arm, throat, face, and finally the top of the head.
Step 6: Take a deep breath in and observe the sensations in your body. Relax in this
state for a few minutes.
Step 7: Slowly becoming aware of your body and surroundings, turn to your right
side and keep lying down for a few more minutes. Rolling over to the right side
makes the breath flow through the left nostril which helps cool the body.
Step 8: Taking your own time, you may then slowly sit up, and whenever you feel
comfortable, slowly and gradually open your eyes.
Advantages of Yog- Nindra

 Cools down the body after yoga postures

 Restores normal temperature
 Activates the nervous system to absorb the effects of yoga asanas

Body related benefits of Asana and Pranayam: Improves concentration power,

correct body posture, Rehabilitation of injuries, Increases flexibility, Improves
breathing system, Improves function of heart, Improves digestive system, Improve
overall health, Improves coordination of function between neurology and muscles.

Prevention and Management of common Lifestyle diseases: obesity, Diabetes,

Obesity: Obesity is a medical condition when the body of a person contains 20% or
more fat as compared to ideal weight.
Weight in  Kg.

According to WHO, the BMI =————————————

(Height in Mtv) 2

Classification BMI
Underweight <18.5

Normal weight 18.5-

Overweight 25.0 – 29.

Class I obesity 30.0 – 34.9

Class II obesity 35.0 -39.9

Class III obesity >40.0

Diabetes: Diabetes is a metabolism disorder in which the person has high blood

glucose may be either due to inadequate production of insulin or the body cells do
not respond properly to the insulin produced by the pancreas. There are two types of
diabetes.
1. Type I diabetes: In this type of diabetes, the body does not produce insulin.
2. Type II diabetes: In this stage of diabetes, the body does not produce enough
insulin for proper functioning of the cells in the body and do not react to insulin.
Hypertension:
 High blood pressure or  hypertension  means  high  pressure  in  arteries.  It is
measured in mm/Hg.

Back pain: Back pain is a pain felt in the back that usually originates from the
muscles, nerves, bones, joints or other structures in the spine. Main causes of back
pain are lack of physical activities, lack of flexibility, smoking, excessive pressure on
back etc.