CHAPTER – 5

BY : - SHIV KUMAR SINGH

 1.Meaning And Importance Of Yoga
CONTENTS

1. Element Of Yoga

1.Introduction – Asanas, Pranayama, Meditation &

Yogic Kriyas

1.Yoga For Concentration & Related Asanas (Sukhasana,

Tadasana, Padmasana, Shashankasana, Naukasana,
Vrikshasana(tree Pose), Garudasana(eagle Pose)

1.Relaxation Techniques For Improving Concentration – Yognidra

5.1 MEANING AND
IMPORTANCE OF
YOGA
 MEANING OF YOGA
❖ The Word Yoga Has Been Derived
From The Sanskrit Word “ YUG ”
Which Means To Join Or To Unite.
❖ Yoga Is The Union Of The Individual
Soul With The Absolute Or Divine
Soul.
❖ Yoga Also Means The Unification Of
Physical, Mental, Intellectual And
Spiritual Aspects Of Human Being.
❖ Yoga Is The Science Of Development
Of A Person’s Consciousness.
IMPORTANCE OF YOGA
Physical Purity.

Reduces Mental Tension.

Reduces Obesity.
Improves Health.
Enhances Moral And Ethical Values.
 Internal Organs Of Our Body
Can Be Cleansed By Various

PURITY

Keep The Internal Organs Of

Our Body In Clean State.
Yoga Not Only Prevents
Many Diseases ButAlso
Cures Them.

Prevented As Well As Can

Be Cured By Yogic
Exercises.
Yoga Helps In Reducing
The Mental Tension.

Beneficial For Releasing

Stress And Tension.
 •Various Yogic Asanas Are
4. H E A L T H Y Best Suited To Get Rid Of
BODY

Improve Flexibility.
 ❖ Rest And Relaxations Are
Essentials For Removing
Fatigue.
5. ❖ Research Studies Have
Shown That Yogic Asanas
PROVIDES And Panayama Relaxes
RELAXATION The Body And Mind.
❖ Padamasana , Shavasana
And Makarasana Are Some
Of Such Asanas.
Postural Deformities Are Very

Postural Deformities .

Mayurasana , Chakrasana
,Bhujangasana Etc.
EASILY
Others Need Much Of
Money And Time.
 8.

DEVELOPMENT Siddhasana Enhances The

Meditation Power.

For Spiritual Development.

 ❖ Flexibility Is Very Significant
As It Helps In Movement Of
The Body Efficiently .
9. ❖ Muscles Becomes More
Flexible And Prevents
INCREASES Sports And Other Injuries.
FLEXIBILITY ❖ Chakrasana , Dhanurasana
, Halasana , Bhujangasana
Etc. Are Very Beneficial In
Increasing Body Flexibility.
 Very Common Problem

10.

OBESITY
And Tension.

Condition.
 Yoga Not Only Maintains

HEALTH

Improvement In Over All

Health.
 Yoga Is Very Significant For

12.

VALUES Perfect Health And Lead A

Content Life By Performing
Yogic Exercise Daily.
1. Yama
2. Niyama
3. Asanas
4. Pranayama
5. Pratyahara
6. Dharana
7. Dhyana
8. Samadhi
 1.YAMA

Pleasure.
 2. Niyama
A. SAUCHA: It Is Purification Of Internal Organs, External
Body And Mentally. Shatkarmas Are To Be Performed For
Purification Of The Internal Organs Of The Body. Neti, Dhoti,
Kapalbharti, Nauli, tratak, Basti Are The Six Kriyas (
Shatkarmas).
B. SANTOSH: Feeling Of Satisfaction In Life.
C. TAPA: To Endure The Difficulties, Obstacles And Complex
Situation Easily In Achieving The Goal.
D. SWADHYAYA: It Is Considered As The Study Of Teaching
And Scriptures, Self Study Is Preferred. It Also Means
Introspection And Self Study By Asking Questions Like Who I
Am, What Should I Do, Aim Of Life.
E. ISHWARA PRANIDHAN: To Dedicate All The Deeds To
God. One Surrenders Oneself To God Expelling Pride, Ego
And Other Impurities From Mind
s• Asana Means Position Or
Posture Of Body.
. It Also Means To Sit In Easy
Posture.
=• These Are Slow Stretching
Activities Performed To Keep
The Body Flexible Agile And
Young.
:• It Is The Control Of The Process
Of The Breathing. It Means
Appropriate Control Over
Inhalation And Exhalation.
s• It Helps In Regulating The
Metabolic Activity And Enhances
The Function Of Heart And
Lungs. It Also Provides Longevity
To Life.
s•Control Over Senses Is
Pratyahara.
s•The Senses No Longer
Respond To External
Objects That Hinder Mental Touch
Concentration.
s• It Is The Concentration Of
Mind At One Focal Point.
s•It Is A Mental Exercise Which
Enables AYogi To Go Ahead
Towards Dhyana And
Samadhi.
 7. Dhyana

❖ Dhyana is a complete
constancy or
concentration of mind.
s• The Union Of Individual’s Soul With The
Supreme Soul Is Called Samadhi.
:• It Is Checking Or Destruction OfAII The
Impulses Of Mind.
:• During Dhyana, When The Disappearance
Of Self Awareness Takes Place , The Yogi
Attains The Stage Of Samadhi.
-> Experience the divine pleasure
C e n t e r f o r Yo g a
 Meanin of Asanas :
:• A position which is steady and
comfortable. v
s• In Asanas, body is kept in various
positions in such a way that the activity of W
the organs and glands of body becomes
more efficient and finally improve the
health of mind and body
Meditation Power OfAn
Individual IsEnhanced
Padmasana, Sidhasna,
Gaumukhasan, Veerasana, Etc
Removes Fatigue And Relaxes
An Individual Physically And
Mentally
Shashankasana, Shavasan.a,
Makarasana, Etc
MAHtARASAz•3A
TH E CRC I O D I L . E PXD•BE
Regulate And Systematise The
Different Activities Of The Body
And Finally Provides The Energy
To The Body
Sheerasasan, Sarvangasana,
Matasyasana, Halasana,
Bhujangasana, Chakrasana, E!c
BF9UJAF4GASAMA
 INTRODUCTION TO PRANAYAMA
MEANING OF PRANAYAMA
❖ It is comprised of two words :“prana” + “ayam” Mean vital life force +
control “the control or regulation of prana”
Purka Rechaka Kumbhaka

Inhalation Exhalation Retaining the breath

Internal External

To retain the breath To retain the breath

after complete inhalation. after complete
exhalation
 TYPES OF PRANAYAMA

❖ Suryabhedi Pranayama
❖ Ujjayi Pranayama
❖ Sheetkari Pranayama
❖ Sheetali Pranayama
❖ Bhastrika Pranayama
❖ Plavini Pranayama
❖ Morchha Pranayama
= Meditation Is A Process Of Complete Constancy Of
Mind.
.• According To Patanjali , “The Concentration OfChitta
(Mind) On An Vritti (Impulse) Without Any Divergence
, Is Called Dhyana .
s• The Stage When Perception Starts Directly Is Called
Real Dhyanavastha.
• Dhayna Is Not A Practise But It Is A Stage Of Mind In
Which There Is A Continuous Dynamic
Consciousness Without Any Obstruction.
❖ Like Any Machine, Human Body Also
Require Internal And External Cleanliness
❖ Cleanliness Of Internal Organs Of Our
Body Is Done By Six Actions(shatkarmas)
✓ Neti
✓ Dhouti
✓ Basti
✓ Nouli
✓ Tratak
✓ Kapalbhati
5.4 Yoga For
Concentration & Related
Asanas (Sukhasana,
Tadasana, Padmasana,
Shashankasana,
Naukasana,
Vrikshasana(tree Pose),
Garudasana(eagle Pose)
 Sukhasana
❖ BENEFITS
➢ Facilitates Mental And Physical Balance
Without Causing Strain Or Pain
➢ Stretches And Lengthens Spine
➢ Calms Your Mind
➢ Reduces Anxiety, Stress And Mental Fatigue
➢ Help In Improving Body Posture
➢ Gentle Massage To Knees, Calf Muscles And
Thighs
❖ CONTRAINDICATIONS
➢ Knees And Hips Are Injured Or Inflamed,
Avoid This Asana
➢ Have Slipped Disc Problem, You Should Take
Proper Care While Performing This Asana
 TADASANA
❖ BENEFITS
➢ Helpful In Developing Physical And Mental Balance
➢ Reduces Obesity
➢ Cures Constipation
➢ Helpful For The Treatment Of Hypertension
➢ Good Asana For Those Who Wants To Enhance Their
Height
➢ Improve Body Posture
❖ CONTRAINDICATIONS
➢ If You Have Low BP, Avoid This Asana
➢ People Suffering From Headaches And Insomnia Should
Also Avoid Performing ThisAsana
➢ Individual, Who Suffer From Blood Circulation Problem
Such As Faulty Valves, Should Not Perform This Asana
 PADMASANA
❖ BENEFITS
➢ Increase The Focus Of MindAnd
Concertation
➢ It Clams The Brain
➢ Helps To Relax The Body
➢ Helps To Stimulate The AbdomenAnd
Spine
➢ Helps In Reducing Abdominal Fat
➢ Helps In Reducing BP And Muscular
Tension
❖ CONTRAINDICATIONS
➢ Who Suffer From Sciatica Or Weak Or
Injured Knees Should Not Practice
This Asana
 SHASHANKASANA
❖ BENEFITS
➢ Relieve Fatigue And Promotes Concentration
Of Mind
➢ Regulates The Functioning Of Adrenal Glands
➢ Regular Practice Relieves Constipation
➢ Controls Diabetes
➢ Increases The Memory Power
➢ Reduce The Excess Fat In TheAbdominal
Region
❖ CONTRAINDICATIONS
➢ Who Are Suffering From High BP Or Slipped
Disc Should Not Perform This Asana
 NAUKASANA
❖ BENEFITS
➢ Tones The Muscles Of The Leg
➢ Useful For The Person With Hernia
➢ Strengths The Back And AbdominalMuscles
➢ Helps In Digestive Process
➢ Reducing Belly Fat
❖ CONTRAINDICATIONS
➢ Low BP, Migraine, Spinal Disorder And
Severe Headache, Don’t Perform This Asana
➢ If You Have AAsthma Or Heart Diseases
Should Avoid ThisAsana
➢ Women Should Avoid Doing ThisAsana
During Pregnancy
 VRIKSHASANA (TREE POSE)
❖ BENEFITS
➢ Strengthens The Ligament And Tendons Of
The Feet
➢ Improve Concentration
➢ Helps In Relieving Pain Due To Sciatica
➢ Improves Balances And Stability In The Legs
➢ Reduces The Knee Problems
➢ Enhances The Flexibility Of Leg, Back And
Chest Muscles
❖ CONTRAINDICATIONS
➢ Suffering From Migraine, Insomnia, Low Or
High BP, Acute Knee Problem And Hip Injury,
Should Avoid Practicing ThisAsana
 GARUDASANA - EAGLE POSE

BENEFITS
Strengthens The Muscles, Tones The
Nerves And Loosens The Joints Of
The Legs AndArms
Improve Balance
Strengthens Ankles
Alleviates Sciatica And Rheumatism
CONTRAINDICATIONS
Anyone Had A Recent Ankle Or
Elbow Injury, You Should Avoid
Performing This Pose
 5.5 Relaxation Techniques For Improving
Concentration – Yognidra
MEANING OF YOGA NIDRA
Yoga Nidra (Sanskrit: योग निद्रा) Or Yogic Sleep Is A State Of Consciousness Between
Waking And Sleeping, Like The "Going-to-sleep" Stage, Typically Induced By A Guided
Meditation.
 Preparation

Return Or
Intention
Finishing The
(Sankalpa)
Practice

STAGES OF Sankalpa Body Rotation

YOGANIDRA

Visualisation Breath Awareness

Opposites Or
Feelings And
Sensation
:• Get Ready For Yoganidra
:• Lie Down On Your Back On The Floor And
Adopt The Pose Of Shavasana
:• Body Should Be Straight From Head To
Toe
:• Legs Should Be Slightly Apart And Arms
Should Be A Little Away From The Body
:• Palms Should Be Upwards
:• Feel Comfortable In This Position
:• Close Your Eyes And Take Deep Breath
2. INTENTION (SANKALPA)

❖ Take A Resolve Or Sankalpa

According To Your Own Wish
❖ It Should Be Short, Clear And
Positive
❖ Example, Sankalpa May Be ‘ I Will
Enjoy Complete Health Or I Will
Ever Be Cheerful’ Etc.
 3. BODY ROTATION
❖ At this stage awareness is rotated through the different body parts in a
systematic way
❖ The rotation of awareness is started in proper sequence i.e.,
✓ Right side of the body start with right thumb ending with the little toe of the
right foot left side left hand thumb to the little toe of the left foot
back of the body from heels to the back of the head front of the body
forehead to individual facial feature to the leg.
4. BREATH AWARENESS

❖ You Simply Become Aware Of The

Natural Breath Without Doing Any
Effort To Change The Flow Of The
Breath
❖ It Gives A Deeper Relaxation And
Awakens Higher Energies That Can
Be Directed To All Parts Of The Body
s•Allow Yourself To
Experience Feeling And
Sensation
s•Usually It Is Practised With
Pairs Of Opposite Feelings
Like Heat And Cold, Pain
And Pleasure, Love And
Hate, Etc.
s•This Stage Induces The Mental
Relaxation
s•Develop Self Awareness And Relaxes
The Mind Through Removal Of
Disturbing Materials, Controls The Mind
And Strengthens Concentration Ability
s•It Is Done By The Visualisation Of Variety
Of DiPerent Images, Objects And
Situations
 7. SANKALPA

❖ Once Again
Sankalpa
Mentioned In The
Second Point Is
Repeated Thrice
With Complete
Dedication
s• This Stage Is Important Because If You
Move Fast Out Of Yoganidra You Can Feel
Discontented And Uncomfortable
s• At This Sage, Awareness Is Externalised
Slowly So That You Can Be Aware Of The
External Location, Sound, Object And
Persons
 ADVANTAGES OF YOGANIDRA

Increase
Relaxes The Awakens Memory And Counteracts
Reduces Tension Learning
Mind Creativity Stress
Capacity

Manages
Psychosomatic Promotes
Cures Cancer Helps Healing Willpower
Diseases
THANK YOU