PHYSICAL EDUCATION PRACTICAL RECORD

WRITING FOR CLASS XI

@

Educate  Enrich  Enlighten

PART 2

TOPICS
PRACTICAL-3: YOGA: ASANAS, PROCEDURE, BENEFITS AND CONTRAINDICATION

PRACTICAL-4: YOGA: AN INVESTIGATORY PROJECT

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1. Gomukhasana 5

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YOGA: ASANAS, PROCEDURE, BENEFITS AND CONTRAINDICATION

1. GOMUKHASANA

A. PROCEDURE
i. Exhaling bends the right knee and place it on the left
knee so that the right sole touches the left hip, Inhale.
ii. Exhaling bends the left knee so that, the left sole
touches the right hip.
iii. Inhaling raises the right arm and interlock the fingers
with the left hand from a backside.
iv. Looking straight maintain the pose for 5 breaths.
v. Exhaling brings down the arms.
vi. Inhaling keeps the right leg straight, Exhale.
vii. Inhaling keeps the left leg straight.
viii. Repeat the procedure on the other side.

B. BENEFIT

i. This asana induces a deep state of relaxation.

ii. Brings the peace of mind and serenity, concentration
iii. Helps in relieving the stress and the tendencies of the
anxiety
iv. Good for improving the strength and flexibility of the
shoulder joints through the actions of deltoids and rotator
cuffs. This helps in preventing drooping and frozen
shoulders.

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 v. Strengthens the spinal column and relieves the back
and neck pain.
vi. Expansion of the chest enhances lung capacity.
vii. Stimulates the peristalsis and relieves the digestive
disorders.
viii. Promotes the range of motion of the hip joints and
the flexibility of the muscles in the pelvic girdle.
ix. Promotes the health of the reproductive organs
Brings good postural health.

C. CONTRAINDICATION

i. It is not advised for people with chronic injuries of the

knees and shoulder joints.

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2. Vrukshasana 5

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2. VRUKSHASANA

A. PROCEDURE
i. Stand straight.
ii. Balance firmly on your left leg and lift your right leg.
Bend your right leg at the knee.
iii. Now, place your right foot against the inside of your
left thigh. Make sure the toes of your right foot facing
downward.
iv. Join your palms in prayer at your chest level. Now, lift
your arms over your head till your hands are stretched
upward.
v. Hold the position while breathing deeply.
vi. Lower your arms to chest level and then separate your
palms.
vii. Straighten your right leg and stand erect again.
viii. Repeat the posture with your right leg.

B. BENEFIT

i. This pose leaves you in a state of rejuvenation. It stretches

the legs, back and arms, and invigorates you.
ii. It brings balance and equilibrium to your mind.
iii. It helps improve concentration.
iv. This posture has been found to relieve some cases of sciatica.
v. It makes the legs strong, improves balance, and opens
the hips.

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C. CONTRAINDICATION
i. This pose leaves you in a state of rejuvenation. It stretches
the legs, back and arms, and invigorates you.
ii. It brings balance and equilibrium to your mind.
iii. It helps improve concentration.
iv. This posture has been found to relieve some cases of
sciatica.
v. It makes the legs strong, improves balance, and opens
the hips.

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3. Matsyasana 5

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3. MATSYASANA
A. PROCEDURE
i. Sit in the staff pose (Dandasana)
ii. Now inhale and try to extend your spine by pressing
your hands (on either side of your hips) gently on the
floor.
iii. While inhaling, fold your knees and position your
legs into Padmasana (Lotus Pose) or simply sit cross-
Legged.
iv. Gradually bend backwards and try to touch your head
to the floor. You can take the support of your elbows.
v. Try to arch your spine and head until your crown
touches the ground Now gradually raise your arms
and hold your toes. Keep your eyes on your nose. If you
feel difficulty in doing so, you may also keep your eyes
on your navel.
In the beginning, stay in the pose for 30 to 60 seconds

depending upon your capacity and increase the period

gradually.

B. BENEFIT
i. Stretches the neck, chest and shoulders muscles and
helps relax them.
ii. Contributes to the expansion of bronchial tubes and
aids in resolving respiratory problems.
iii. Fish pose increases metabolic rates; a boon for those
who want to shed off their weight (Read more: What is
metabolism).

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 iv. This asana also improves your digestive health and
helps relieve constipation.
v. Aids in reducing menstrual cramps.
vi. Regular practise of this pose helps get rid of stress and
anxiety.

C. CONTRAINDICATION
i. Those suffering from high blood pressure, low blood
pressure or insomnia should not practice this asana.
ii. People with knee injuries should not practice Padma-
sana so logically even the Matsyasana should not be
practised.
iii. While bending, don’t put excessive stress on your back
as it can lead to serious injury.

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4. Parvatasana 5

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4. PARVATASANA
A. PROCEDURE
i. Sit straight up and assume Padmasana.
ii. Intertwine the? fingers of both hands to form a finger
lock
iii. Inhale and raise the arms above your head.
iv. Stretch the arms so that they are straight.
v. The posterior and knees should remain on the ground.
vi. Turn up your palms over the head.
vii. Exhale.
viii. Inhale and now and stretch your arms further up
feeling the tug on the shoulder blades.
ix. Stretch your trunk upwards and remain in this
posture for about ten seconds.
x. Exhale and return to Padmasana.
xi. You can also perform the pose with the palms joined
together and fingers stretched up.

B. BENEFIT
i. Parvatasana helps develop a proper breathing technique.
ii. With regular practice of the pose, your lung capacity
will increase.
iii. Parvatasana helps reduce flab from the abdomen,
tummy, hips and waist.
iv. The pose has a slimming effect on the physique.
v. The spine and ribs are stretched.
vi. The abdomen, pelvis and side muscles are pulled up
and hence get toned.
vii. Muscles of the diaphragm develop strength.

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C. CONTRAINDICATION

i. People suffering from spinal injury and spinal

abnormalities.
ii. People suffering from frozen shoulder and arthritis.
iii. People having Hypertension and serious cardiac com-
plaints must not practice it.

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5. Shalabhasana 5

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5. SHALABHASANA

A. PROCEDURE
i. Lie down on your Stomach; place both hands under-
neath the thighs.
ii. Breath in (inhale) and lift your right leg, (your leg
should not bend at the knee).
iii. Your chin should rest on the ground.
iv. Hold this position for about ten to twenty seconds.
v. After that exhale and take down your leg in the
initial position.
vi. Similarly, do it with your left leg.
vii. Repeat these five to seven times.
viii. After doing it with the left leg, inhale and lift both
legs (Your legs should not bend at the knees; lift your
legs as much as you can).
ix. With both legs repeat the process two to four times.

B. BENEFIT
i. Strengthens the lower back, pelvic organs, legs, hip
joints and arms.
ii. Tones the sciatic nerves.
iii. Provide relief in backache, mild sciatica and slipped
disc.
iv. Alleviates unfavourable conditions of diseases of the
stomach and bowels.
v. Enhances circulation to the spine and the whole upper
body.

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 vi. Favorably activates the kidneys, liver and all the
organs of the lower part of the body.
vii. Increases abdominal pressure, regulating intestinal
function and strengthening the abdominal walls.
viii. Stimulates the appetite.
ix. Backache during menses can be alleviated.

c. Contraindication

i. Someone with acute back pain or slip disc, should

avoid this pose.
ii. Someone with severe sciatica can bring in more injury

here as this pose tightens the entire body from the hip
to the feet.
iii.
Someone with major problems with menstruation or
with a prolapsed uterus should avoid it.
iv. Women in their pregnancy should avoid this pose.
v. If the art of breathing is not learned in this pose, then
it could lead to suffocation for someone having Blood
Pressure problems, thus should avoid this pose.

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6. Makarasana 5

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6. MAKARASANA

a. Procedure
i. Lie down on the floor on your stomach.
ii. Fold your hands and keep the tip of the elbows on the
ground with your fingers facing upwards. Keep your
elbows shoulder-distance apart.
iii. Now, raise your shoulders and head. Keep your neck
straight and look ahead.
iv. Bend your head a little forward and place your chin
in your palms.
v. Stretch out your legs with the toes facing outwards.
Feel your body touching the ground.
vi. Breathe normally and slowly and relax your muscles.
vii. Stay in the asana for a few minutes until you feel
completely relaxed.
viii. To release from the position, gently remove your
palms from the chin, bring your shoulders and head
down, and rollover.

B. BENEFIT
i. Makarasana offers deep relaxation for your shoulders
and spine.
ii. It can cure asthma, knee pain, and any lung-related
issues.
iii. It helps in curing slip disc, spondylitis, and sciatica.
iv. The asana stretches the hip muscles.
v. It relaxes your body completely and keeps you
rejuvenated

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 vi. It relieves the body and the mind of tension
vii. Makarasana treats hypertension, heart diseases, and
mental disorders
viii. It stretches the muscles of the abdomen, chest, and
neck, relieving fatigue and aches in those areas.
ix. The asana keeps backache at bay.
x. Makarasana helps you to breathe slowly, efficiently,
and deeply.
xi. It keeps you alert.
xii. The asana turns your mind inward, calming it and
preventing anxiety.

xiii. Makarasana releases all the tight knots in your body

and makes it flexible.

C. CONTRAINDICATION

i. A practitioner with a recent serious back injury such as

Spondylolisthesis (Slipped vertebrae at the base of the
spine), cauda equina syndrome (nerve compression
due to injury in the lower back), sprains and strains,
should consult a doctor before coming into this pose.

ii. It should be kept in mind that eating should be done

4 to 5 hours before the Makarasana practice otherwise
it could cause serious digestive issues.
iii. Pregnant women should avoid practising this asana
due to the prone position of the asana it would lay
pressure on the abdomen and could prove to be fatal
for the fetus.

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iv. People with the following serious neck condition re-
frain from doing this asana.
For example, Cervical spondylitis, Nerve pinch, and
Discs problem.

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7. Garudasana 5

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7. GARUDASANA
a. Procedure
i. Stand in Tadasana with hands beside the thighs.
ii. Raise the right leg and twist it around the left leg.
iii. Now fold the two arms at the elbows.
iv. Twist the left arm around the right arm. Try to place
the palms together so that they resemble the beak of an
eagle or Garuda.
v. Gaze at a fixed point in front of the body. Slowly bend
the leg and lower the body as far as you can.
vi. Keep your eyes fixed on the point in front of the body
throughout.
vii. Now, repeat the same procedure with the other leg
and arm.

B. BENEFIT
i. Mental & physical coordination: The yoga pose helps
to bring coordination between body and mind thus
good to bring synergy in the body thereby helpful in
combating stress and depression.
ii. Strengthens the legs: It’s an effective yoga pose for the
leg’s muscles, tones the nerves and loosens the joints.
Thus, the practice of it is beneficial in strengthening
the legs and also helpful in overcoming the leg’s de-
formity. It strengthens the feet and thighs too.
iii.
Hydrocele: There are very few yoga poses, that works
for patients with hydrocele. Garudasana is playing an
important role to treat hydrocele problems if it is properly
practised for a certain period.

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 iv. Alleviates sciatica: The regular practice of the yoga
pose helps treat sciatica. It is also beneficial in the
case of rheumatism.

v. Testicle’s development: The practice of the yoga pose is

immensely helpful in case of enlargement of the testicles.
vi. Urinary problems: It has been found useful for patients
with anorectal and urinary maladies.
vii. Concentration: The yoga pose helps to develop
concentration.
viii. Balance: It is also known to develop balance in the
body.
ix. Good for shoulders: The yoga pose is good for shoulders,
upper back, and arms. Those who are seated continu-
ously before the computer, have to practise this yoga
pose to lessen the stiffness in the arms and shoulders.

x. Neuro-muscular health: It is good to enhance neuro-

muscular coordination.

C. CONTRAINDICATION
i. People with Severe arthritis
ii. People with Varicose veins
iii. People with Injuries of bones and joints.

iv.
Women with 3rd-trimester pregnancy shouldn’t
practice it.
v. It should be also be avoided in case of low blood pres-
sure, headache, and inner ear problems.
vi. Avoid practising it if you have knee, elbow, arms, and
shoulder injuries.

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8. Halasana 5

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8. HALASANA

A. PROCEDURE
i. Lie on your back with your arms next to your body
and palms pressing into the floor.
ii. As you inhale, lift your legs to 90 degrees.
iii.
As you exhale, roll your pelvis off the floor, moving
your legs back toward your head. Slowly lower your

legs over your head, toward the floor.

iv. Position your hands on your lower back for support.
v. Align your pinky fingers on either side of your spine,
with fingers pointing up toward the ceiling.
vi. Walk your hands up your spine to elevate your spine.
vii. Draw your shoulder blades and elbows in as close to-
gether as possible.
viii. If your toes reach the floor, you can release your
arms alongside your body with palms down or
interlace your fingers.

ix. Hold this position for up to 2 minutes.

x. To release, reposition your hands alongside your body
with palms down.

xi. As you exhale, slowly roll your spine back down to the
floor.

xii. Pause with your legs extended to 90 degrees.

xiii. As you exhale, engage your abdominals and slowly
lower your legs to the floor, or simply bend your knees
and place your feet on the floor.

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B. BENEFIT
i. Strengthens and opens up the neck, shoulders, abs
and back muscles.
ii. Calms the nervous system, reduces stress and fatigue.
iii. Tones the legs and improves leg flexibility.
iv. Stimulates the thyroid gland and strengthens the im-
mune system.
v. Helps women during menopause.

C. CONTRAINDICATION
i. Avoid practising Halasana in case you suffer from any
of these conditions: Slipped disc, severe pain or injury
in back or neck, hernia, sciatica, enlarged thyroid,
spleen or liver, cervical problems, heart conditions or
frequent headaches.

ii. Halasana must not be practised during pregnancy

and while menstruating.

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 4

YOGA: AN INVESTIGATORY PROJECT

WHAT IS YOGA?
Yoga is a word derived from the Sanskrit name ‘Yuj’ which means
Unity. In this context, the word ‘Yuj’ has been used to derivate the
word Yoga which means unity of body, mind and spirit.

HOW OLD IS THE PRACTICE?

Yoga’s history has many places of obscurity and uncertainty due
to its oral transmission of sacred texts and the secretive nature
of its teachings. The early writings on yoga were transcribed on
fragile palm leaves that were easily damaged, destroyed or lost.
The development of yoga can be traced back to over 5,000 years
ago, but some researchers think that yoga may be up to 10,000
years old. Yoga’s long rich history can be divided into four main
periods of innovation, practice and development.

PRE-CLASSICAL YOGA
The beginnings of Yoga were developed by the Indus-Sarasvati
civilization in Northern India over 5,000 years ago. The word
yoga was first mentioned in the oldest sacred texts, the Rig Veda.
The Vedas were a collection of texts containing songs, mantras
and rituals to be used by Brahmans, the Vedic priests. Yoga was
slowly refined and developed by the Brahmans and Rishis (mystic
seers) who documented their practices and beliefs in the Upanishads,
a huge work containing over 200 scriptures. The most renowned
of the Yogic scriptures is the Bhagavad-Gita, composed around
500 B.C.E.

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The Upanishads took the idea of ritual sacrifice from the Vedas
and internalized it, teaching the sacrifice of the ego through
self-knowledge, action (karma yoga) and wisdom (jnana yoga).

POST-CLASSICAL YOGA
A few centuries after Patanjali, yoga masters created a system of
practices designed to rejuvenate the body and prolong life. They
rejected the teachings of the ancient Vedas and embraced the
physical body as the means to achieve enlightenment. They de-
veloped Tantra Yoga, with radical techniques to cleanse the body
and mind to break the knots that bind us to our physical ex-
istence. This exploration of these physical-spiritual connections
and body-centred practices led to the creation of what we primarily
think of yoga in the West: Hatha Yoga.

MODERN PERIOD
In the late 1800s and early 1900s, yoga masters began to travel
to the West, attracting attention and followers. This began at the
1893 Parliament of Religions in Chicago when Swami Vivekanan-
da wowed the attendees with his lectures on yoga and the univer-
sality of the world’s religions. In the 1920s and 30s, Hatha Yoga
was strongly promoted in India with the work of T. Krishnamach-
arya, Swami Sivananda and other yogis practising Hatha Yoga.
Krishnamacharya opened the first Hatha Yoga school in Mysore
in 1924 and 1936 Sivananda founded the Divine Life Society on
the banks of the holy Ganges River.

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Krishnamacharya produced three students that would contin-
ue his legacy and increase the popularity of Hatha Yoga: B.K.S.
Iyengar, T.K.V. Desikachar and Pattabhi Jois. Sivananda was a
prolific author, writing over 200 books on yoga, and established
nine ashrams and numerous yoga centres located around the
world.
The importation of yoga to the West continued at a trickle un-
til Indra Devi opened her yoga studio in Hollywood in 1947.
Since then, many more western and Indian teachers have become
pioneers, popularizing hatha yoga and gaining millions of fol-
lowers. Hatha Yoga now has many different schools or styles, all
emphasizing the many different aspects of the practice.

CLEARING MISCONCEPTION
For many, the practice of yoga is restricted to Hatha Yoga and
Asanas (postures). However, among the Yoga Sutras, just three
sutras are dedicated to asanas. fundamentally, hatha yoga is
a preparatory process so that the body can sustain higher levels
of energy. The process begins with the body, then the breath, the
mind, and the inner self.
Yoga is also commonly understood as a therapy or exercise system
for health and fitness. While physical and mental health is nat-
ural consequences of yoga, the goal of yoga is more far-reach-
ing. “Yoga is about harmonizing oneself with the universe. It is
the technology of aligning individual geometry with the cosmic,
to achieve the highest level of perception and harmony.”

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Krishnamacharya produced three students that would contin-
ue his legacy and increase the popularity of Hatha Yoga: B.K.S.
Iyengar, T.K.V. Desikachar and Pattabhi Jois. Sivananda was a
prolific author, writing over 200 books on yoga, and established
nine ashrams and numerous yoga centres located around the
world.
The importation of yoga to the West continued at a trickle un-
til Indra Devi opened her yoga studio in Hollywood in 1947.
Since then, many more western and Indian teachers have become
pioneers, popularizing hatha yoga and gaining millions of fol-
lowers. Hatha Yoga now has many different schools or styles, all
emphasizing the many different aspects of the practice.

CLEARING MISCONCEPTION
For many, the practice of yoga is restricted to Hatha Yoga and
Asanas (postures). However, among the Yoga Sutras, just three
sutras are dedicated to asanas. fundamentally, hatha yoga is
a preparatory process so that the body can sustain higher levels
of energy. The process begins with the body, then the breath, the
mind, and the inner self.
Yoga is also commonly understood as a therapy or exercise system
for health and fitness. While physical and mental health is nat-
ural consequences of yoga, the goal of yoga is more far-reach-
ing. “Yoga is about harmonizing oneself with the universe. It is
the technology of aligning individual geometry with the cosmic,
to achieve the highest level of perception and harmony.”

42
Yoga does not adhere to any particular religion, belief system
or community; it has always been approached as a technology

for inner wellbeing. Anyone who practices yoga with involve-

ment can reap its benefits, irrespective of one’s faith, ethnicity
or culture. Traditional Schools of Yoga: These different Philos-
ophies, Traditions, lineages and Guru-shishya paramparas of
Yoga lead to the emergence of different Traditional Schools of
Yoga e.g. Jnana-yoga, Bhakti-yoga, Karma-yoga, Dhyana-yo-
ga, Patanjala-yoga, Kundalini-yoga, Hatha-yoga, Mantra-yo-
ga, Laya-yoga, Raja-yoga, Jain-yoga, Bouddha-yoga etc. Each

school has its principles and practices leading to the ultimate

aim and objectives of Yoga.
Yogic Practices for Health and Wellness: The widely practised
Yoga Sadhanas (Practices) are: Yama, Niyama, Asana, Pran-
ayama, Pratyahara, Dharana, Dhyana (Meditation), Samadhi
/Samyama, Bandhas & Mudras, Shat-karmas, Yukta-Sahara,
Yukta karma, Mantra Japa, etc. Yama’s are restraints and Ni-
yama’s are observances. These are considered to be pre-requisites
for the Yoga Sadhanas (Practices). Asanas, capable of bring-
ing about the stability of body and mind ‘ kuryat-tad-asanam-
sthairyam...’, consists in adopting various body (psycho-physi-
cal) patterns, giving the ability to maintain a body position (a
stable awareness of one’s structural existence) for a considerable
length and period as well.

Different postures of PranayamPranayama consists in developing

awareness of one’s breathing followed by willful regulation of
respiration as the functional or vital basis of one’s existence.

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It helps in developing awareness of one’s mind and helps to establish
control over the mind. In the initial stages, this is done by devel-
oping awareness of the ‘flow of in-breath and out-breath (sva-
sa-prasvasa) through nostrils, mouth and other body openings, its
internal and external pathways and destinations. Later, this phe-
nomenon is modified, through regulated, controlled and mon-
itored inhalation (svasa) leading to the awareness of the body
space/s getting filled (puraka), the space/s remaining in a filled
state (kumbhaka) and it’s getting emptied (rechaka) during reg-
ulated, controlled and monitored exhalation (prasvasa).

Pratyahara indicates dissociation of one’s consciousness (with-

drawal) from the sense organs which helps one to remain connect-
ed with the external objects. Dharana indicates the broad-based
field of attention (inside the body and mind) which is usually
understood as concentration. Dhyana (Meditation) is contem-
plation (focussed attention inside the body and mind) and Samadhi
– integration.

Bandhas and Mudras are practices associated with pranayama.

They are viewed as (the) higher Yogic practices mainly consisting
of adopting certain body (psycho-physical) patterns along with
(s well as) control over respiration. This further facilitates con-
trol over the mind and paves way for higher yogic attainment.
Shat-karmas are de-toxification procedures, that help to remove
the toxins accumulated in the body and are clinical.

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Yuktahara (Right Food and other inputs) advocates appropriate
food and food habits for healthy living. However, the practice
of Dhyana (Meditation) helping in self-realization leading to
transcendence is considered as the essence of Yoga Sadhana (The
Practice of Yoga).

FUNDAMENTALS OF YOGA SADHANA

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 utilize the body; bhakti yoga, where we utilize the
emotions; gyana yoga, where we utilize the mind and intellect;
and kriya yoga, where we utilize the energy.
Each system of Yoga we practise would fall within the gamut of
one or more of these categories. Every individual is a unique com-
bination of these four factors. “All the ancient commentaries on
Yoga have stressed that it is essential to work under the direction
of a Guru.” The reason is that only a Guru can mix the appropri-
ate combination of the four fundamental paths, as is necessary
for each seeker. Yoga Education: Traditionally, Yoga Education
was imparted by knowledgeable, experienced, and wise persons
in the families (comparable with the education imparted in con-
vents in the west) and then by the Seers (Rishis/Munis/Acharyas)
in Ashramas (compared with monasteries). Yoga Education, on
the other hand, aims at taking care of the individual, the ‘Be-
ing’. It is presumed that a good, balanced, integrated, truthful,
clean, transparent person will be more useful to oneself, family,
society, nation, nature and humanity at large.

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Yoga education is ‘Being oriented’. Details of working with the
‘being oriented’ aspect have been outlined in various living tra-
ditions and texts and the method contributing to this important
field is known as ‘Yoga’.

Present-day, Yoga Education is being imparted by many eminent

Yoga Institutions, Yoga Colleges, Yoga Universities, Yoga Depart-
ments in the Universities, Naturopathy colleges and Private trusts
& societies. Many Yoga Clinics, Yoga Therapy and Training Cen-
ters, Preventive Health Care Units of Yoga, Yoga Research Centers
etc. have been established in Hospitals, Dispensaries, Medical In-
stitutions and Therapeutical setups.

Different social customs and rituals in India, the land of Yoga,

reflect a love for ecological balance, tolerance towards other sys-
tems of thought and a compassionate outlook towards all cre-
ations. Yoga Sadhana of all hues and colours is considered a
panacea for a meaningful life and living. Its orientation to com-
prehensive health, both individual and social, makes it a worthy
practise for people of all religions, races and nationalities.

Conclusion: Nowadays, millions and millions of people across the

globe have benefitted from the practice of Yoga which has been
preserved and promoted by the great eminent Yoga Masters from
ancient times to this date. The practise of Yoga is blossoming and
growing more vibrant every day.

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VARIOUS SCHOOLS OF YOGA PRACTICES
Yoga is one small word that encompasses a breadth of practice
and understanding: different schools of yoga, traditions,
lineages, methodologies and philosophy.
In Sanskrit, yoga means ‘to unite. Yoga unites this wide stream
of diverse teaching and experience under one banner.
This section will lead you through the significant schools of yoga
in loosely chronological order, to present the fascinating
evolution of modern yoga over recent years.
Let’s start with Tirumalai Krishnamacharya (1888 – 1989),
who’s often referred to as ‘The Father of Modern Yoga’. An In-
dian yoga teacher, ayurvedic healer and scholar, Krishnam-
acharya is widely regarded as one of the most influential yoga
teachers of the 20th century, with students such as Indra Devi,
K. Pattabhi Jois, B.N.S. Iyengar, T. K. V. Desikachar and Srivatsa
Ramaswami. B.K.S. Iyengar, the founder of Iyengar Yoga, cred-
its Krishnamacharya (who was his brother-in-law) with encour-
aging him to learn yoga as a young person.

A. HATHA YOGA
Tirumalai Krishnamacharya is credited with the revival of Ha-
tha yoga. The practise of Hatha yoga emphasises physical exer-
cises to master the body and mind exercises to withdraw it from
external distractions. It’s a combination of proper diet, purifying
the body, regulating breathing and bodily postures.

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The term Hatha is translated as ‘Ha’ meaning ‘sun’ and ‘the’
meaning moon. There’s a balance there, a steady pace.
Hatha yoga has become a generic term for what we now just call
‘yoga’ in the West: asanas (physical postures) as a form of physi-
cal exercise for relaxation, body flexibility, strength and person-
al concentration. A Hatha yoga class typically takes a basic and
classical approach, focusing on postures (asanas) and breath-
ing (pranayama) exercises. Read more about Hatha yoga with
Yogamatters range of Hatha Yoga Books.
Ashtanga and Iyengar yoga both have their roots in Hatha yoga.
Many of the asanas are the same, but the approach is different.

B. ASHTANGA YOGA
Ashtanga Yoga is a challenging and quick-paced yoga style de-
veloped by Sri K. Pattabhi Jois. He established the Ashtanga Yoga
Research Institute in 1948 for teaching the specific yoga prac-

tise known as Ashtanga yoga. The word Ashtanga is Sanskrit for

‘eight-limbed’ and Ashtanga yoga is named after the eight limbs
of yoga mentioned in the Yoga Sutras of Patanjali.
Ashtanga yoga, often promoted as a modern-day form of classi-
cal Indian yoga, was popularised and brought to the West by K.
Pattabhi Jois in the 1970s. The work of K. Pattabhi Jois has been
continued by his grandson, Sharath Jois.

Ashtanga involves following a series of specific set poses, each held

for five breaths. It’s a vigorous, demanding style of yoga, flowing
from one pose to the next with each inhale and exhale. There are
six established and strenuous pose sequences — the primary

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series, second series, third series, and so on — practised sequen-
tially as progress is made.
In an Ashtanga class, you always perform the same poses in the
same order. This can be led by a teacher in an Ashtanga class
or taught one-to-one in a group setting in a Mysore class. Influ-
enced by the Ashtanga tradition, a Vinyasa class is similar in
intensity to an Ashtanga class, except that no two Vinyasa class-
es are the same. To learn more about Ashtanga yoga, discover
Yogamatters range of knowledgable Ashtanga Yoga books. Or, if
you’re wanting to begin a home Ashtanga yoga practice, take a
look at Yogamatters full-colour Ashtanga Practice cards – each
with illustrated poses, instructions, Drishti and more.

C. IYENGAR YOGA
Iyengar Yoga is a purist style of yoga developed by and named
after B.K.S Iyengar in the 1960s. Iyengar Yoga is a very meticulous
style of yoga, emphasizing precision and alignment. The practice
is all about the details of your breath control (pranayama) and
posture (asana) and is excellent for building strength and flexi-
bility. Iyengar yoga is great for learning the subtleties of correct
alignment for all ages and abilities.
An Iyengar studio will always stock a wide array of yoga props —
blocks, blankets, straps, chairs and bolsters – to help each student
find the proper alignment in a pose. Props help students hold poses
in alignment even when they’re new to them, have a chronic con-
dition, are injured or are simply stiff.

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Iyengar teachers all undergo comprehensive training to ensure
that you get the knowledgeable instruction that you need. If you’re
wanting to find out more about this purist style of yoga – take a
look at Yogamatters blog, Iyengar Yoga Explained.

D. KRIYA YOGA
Kriya Yoga is an ancient Yoga system that was brought to
international awareness by Paramhansa Yogananda, author of
‘Autobiography of a Yogi’ which was published in 1946. Yoganan-
da cites the Yoga Sutras of Patanjali as containing a description
of Kriya Yoga: ‘Liberation can be attained by that pranayama
which is accomplished by disjoining the course of inspiration and
expiration.’
The Kriya yoga system is based on techniques of pranayama, man-
tra, and mudra, intended to rapidly accelerate spiritual devel-
opment and engender a profound state of tranquillity. Aspiring
Kriya yogis may find the extensive ‘Yoga & Kriya’ publication of
great use – as this novel is described as the most comprehensive
book published on kriya yoga, with over 36 structured lessons all
on the practices of integral yoga.

E. SIVANANDA YOGA
Sivananda Saraswati (1887 –1963) was a Hindu spiritual teach-
er, who studied medicine and served in British Malaya as
a physician for several years before taking up monasticism. He
founded the Divine Life Society (DLS) in 1936.

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Sivananda yoga, as we now know it, is the yoga form popula-
rised by Sivananda Saraswati’s disciple Vishnudevananda in
the 1960s. Sivananda yoga teachers are all graduates of the
Sivananda Yoga Teacher Training Course.

Sivananda yoga is an unhurried yoga practise that typically

focuses on the same twelve basic asanas, bookended by sun sal-
utations and savasana. It involves frequent relaxation and
full, yogic breathing.
This yoga system promotes a healthy yogic lifestyle in its five-
point philosophy: proper breathing, relaxation, diet, exercise,
and positive thinking.

F. BIHAR – SATYANANDA YOGA

Satyananda Saraswati (1923 –2009) was a student of Sivananda
Saraswati and became a yoga teacher and guru both in his
native India and in the West. He founded the Bihar School of
Yoga in 1963.
Bihar yoga takes influences from both ancient and traditional
schools of yoga. The practise focuses on posture (asanas), breath-
ing (Pranayama) and meditation. Today, the collection of
books from Bihar’s School of Yoga is in demand throughout the
world and is available to purchase at Yogamatters.

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G. KUNDALINI YOGA
Kundalini Yoga was introduced by Harbhajan Singh Yogi (Yogi
Bhajan) in 1969.
Kundalini yoga is designed to awaken energy in the spine
through constantly moving, invigorating poses. Kundalini en-
ergy is serpent energy: picture a sleeping snake coiled up at the
base of the spine, just waiting to be awoken. The fluidity of the
practise is intended to release the energy supply in your body.
As well as yoga postures, Kundalini yoga classes include medi-
tation, breathing techniques such as alternate nostril breath-
ing, and chanting. Take a look at our exclusive blog with Kun-
dalini Yoga Teacher, Carolyn Cowan, ‘This is Carolyn Cowan’
who described Kundalini yoga as a way of uniting the body
and soul for a better understanding of the practice.

H. INTEGRAL YOGA
Sri Swami Satchidananda is the founder of Integral Yoga®. He
was one of the first yoga masters to bring the classical yoga
tradition to the West when he was invited to America by pop art
icon Peter Max in 1966.
Just as the word ‘yoga’ means ‘union’ in the Sanskrit language,
Integral Yoga synthesises the various branches of yoga into a
comprehensive lifestyle system. The six branches of Integral Yoga
encourage wellness and self-mastery, promoting the harmoni-
ous development of every aspect of the individual. If you’re new
to the Integral Yoga practice, take a look at Yogamatters ‘Inte-
gral Yoga Hatha for Beginners’ book as a great place to start.

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I. BIKRAM YOGA
Bikram yoga was created by Indian yogi Bikram Choudhury
in the early 1970s. Chowdhury designed a sequence of 26 yoga
poses to be performed in a heated room to facilitate the release
of toxins. Every Bikram yoga class all over the world follows the
same sequence of 26 poses. Bikram Choudhury trademarked his
sequence and has controversially sued studios who call them-
selves Bikram, but don’t teach the exact sequence.
Official Bikram yoga classes take place in a sauna-like room,
heated to nearly 105 degrees with 40% humidity. The poses are
designed to stretch and strengthen the muscles as well as cleanse
the organs of the body.
Prepare to sweat like never before. For this kind of practice, a
yoga mat towel is a great idea. Layer over a yoga mat during a
hot yoga class with the dots face down for a protective & hygienic
layer and super absorbent grip.

J. DHARMA YOGA
Dharma Yoga is based on Sri Dharma Mittra’s fifty years of practice of
classical yoga. Having been exposed to diverse schools of yoga,
he’s refined a half-century of practise and teaching into the
Dharma Yoga that he and his certified teachers continue to
share with their students each day at the Dharma Yoga Center
in New York City and the world over.
This graceful, yet challenging form of yoga is appropriate for
students of all levels, because it meets each student where they
are and according to their condition. It’s a devotional practice
that emphasises good health, a clear mind and a kind heart.

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The Dharma Yoga system places great emphasis on the Yama and
Niyama, as students are encouraged to go deeper and experience
the practice in a meditative and spiritual way. The ultimate goal
is self-realisation ie. gaining absolute knowledge of the True Self.
Sri Dharma Mittra also created the Classic Yoga Wheel, in 1977
to help people gain increased mobility and flexibility in achiev-
ing postures they never thought they could do.

K. DRU YOGA
Dru Yoga was started in 1978 at Bangor University, Wales, by
Mansukh Patel, Chris Barrington, Rita Goswami, Annie Jones
and John Jones
Inspired by the teachings of Francis of Assisi and Mahatma Gand-
hi, Dru Yoga aims to create healing and unity by combining
Asanas, Pranayama (breath) and the ancient Eastern tradition
of Mudras (hand gestures). Its sequences, which include postures,
breathwork, relaxation and meditation, are called Energy Block
Release.

L. ROCKET YOGA
Rocket Yoga was developed by Larry Schultz in San Francisco
during the 1980s. He called it The Rocket as it ‘gets you there
faster.
Rocket Yoga is rooted in the Ashtanga tradition and so is dy-
namic with a fast-paced flow. It uses postures from all four se-
ries of Ashtanga Vinyasa Yoga, following through 142 poses in 75
minutes in a typical class.

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The Dharma Yoga system places great emphasis on the Yama and
Niyama, as students are encouraged to go deeper and experience
the practice in a meditative and spiritual way. The ultimate goal
is self-realisation ie. gaining absolute knowledge of the True Self.
Sri Dharma Mittra also created the Classic Yoga Wheel, in 1977
to help people gain increased mobility and flexibility in achiev-
ing postures they never thought they could do.

K. DRU YOGA
Dru Yoga was started in 1978 at Bangor University, Wales, by
Mansukh Patel, Chris Barrington, Rita Goswami, Annie Jones
and John Jones
Inspired by the teachings of Francis of Assisi and Mahatma Gand-
hi, Dru Yoga aims to create healing and unity by combining
Asanas, Pranayama (breath) and the ancient Eastern tradition
of Mudras (hand gestures). Its sequences, which include postures,
breathwork, relaxation and meditation, are called Energy Block
Release.

L. ROCKET YOGA
Rocket Yoga was developed by Larry Schultz in San Francisco
during the 1980s. He called it The Rocket as it ‘gets you there
faster.
Rocket Yoga is rooted in the Ashtanga tradition and so is dy-
namic with a fast-paced flow. It uses postures from all four se-
ries of Ashtanga Vinyasa Yoga, following through 142 poses in 75
minutes in a typical class.

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The Rocket Yoga System differs from the Ashtanga tradition in
what is called the ‘art of modification’. Students are encouraged
to remove or modify binding postures that would cause them to
get stuck in the traditional series, making this method more ac-
cessible to all, regardless of ability, flexibility and strength. read
our blog on Weird and Wonderful Yoga, if you’re wanting to read
up more on unique yoga practices.

M. FORREST YOGA
Forrest Yoga is based on Hatha yoga and was created by Ana Forrest.
Inspired by some aspects of Sivananda yoga, along with the
alignment and props of Iyengar yoga and the heat and flow of
Ashtanga yoga, Ana Forrest took poses from these schools of yoga
and modified or created new ones to address today’s lifestyle
physical ailments, such as lower and upper back pain, neck and
shoulder issues, carpal tunnel syndrome, and intestinal disor-
ders. Forrest Yoga creates a place in which to welcome your Spirit
back home and deepen the relationship with your authentic self.
Forrest Yoga is an inspiring, intensely physical practice, known
for its long holding of positions, emphasis on abdominal core
work, and extended-standing series. It’s also an internally-fo-
cused practise that emphasises how to carry a transformative ex-
perience off the mat and into daily life. Students are encouraged
to use Forrest Yoga as a path to finding and then cleansing the
emotional and mental blocks that limit their lives. The practise is
founded on four pillars — Breath, Strength, Integrity and Spirit.

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N. KRIPALU YOGA
Kripalu yoga was founded by Amrit Desai in the 1980s. The
Kripalu Center can still be found in Massachusetts.
Kripalu yoga is a gentle style of yoga similar to Hatha yoga. In
Kripalu yoga, your body is your best teacher. It allows you to
understand your body and figure out how it manages in differ-
ent poses, rather than doing poses in the ways prescribed by the
books and experts.
This transformative, inclusive approach embraces self-empower-
ment, encouraging you to believe in yourself and your body.
Kripalu yoga leads students to develop a consciousness about
the way they think, act, and feel not only in their practice but in
their daily life as well.
The Kripalu Center attracts more than fifty thousand people per
year as they seek to deepen their practice – but also their daily
life, with the healing power of Kripalu’s famously delicious food.
Kripalu’s chef has crafted a lavishly illustrated recipe book, ‘The
Kripalu Kitchen’, which features 125 delicious, easy-to-prepare,
nourishing recipes for yogis who aren’t fortunate enough to visit
the Kripalu Center.

O. JIVAMUKTI YOGA
Founded in 1984 by Sharon Gannon and David Life in New York
City, Jivamukti Yoga is a physical, limit-pushing vinyasa-style
practice.

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Jivamukti translates as ‘liberation while living’ and this practice
is all about reintegrating yoga’s traditional spiritual elements
in a practical way into daily life for Western practitioners. Ji-
vamukti classes often include chanting, music and scripture
readings.
Through its core philosophy and five tenets, Jivamukti Yoga is
seen as a path to enlightenment through compassion for all be-
ings, the five tenets being shastra (scripture), bhakti (devotion),
ahimsa (nonviolence, non-harming), nāda (music), and dhya-
na (meditation). Unlike many books about yoga, the Jivamukti
Yoga book, available at Yogamatters, focuses not only on the
unique postures but how they evolved through yoga’s ancient
texts.

P. VINIYOGA
Viniyoga typically refers to the therapeutic style of yoga
modernised and popularised by T. K. V. Desikachar, son and stu-
dent of the great yoga master T Krishnamacharya. Gary Kraftsow
studied under Desikachar in India in 1974 and opened Maui
Yoga Therapy in 1983 to train teachers in the ways and lineage
of Viniyoga. Maui Yoga Therapy became the American Viniyoga
Institute in 1999.
Viniyoga is not a standardised programme, but a customised
yoga experience tailored to each individual, according to their
physical, emotional, spiritual, and mental needs and abilities.

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All viniyoga teachers are highly trained to lead you through this
highly individualised practice, which may include pranaya-
ma, meditation, yoga philosophy, and Vedic chanting. There’s a
strong focus on alignment and holding postures after the body
has been sufficiently warmed up.

Q. ANUSARA YOGA
Anusara yoga was developed by John Friend in 1997 as a more
modern form of the purist Iyengar yoga. It’s often described as
‘Iyengar with a sense of humour. Anusara yoga classes are spe-
cifically sequenced by the yoga teacher to explore one of Friend’s
Universal Principles of Alignment and can be rigorous for the
body and the mind.
Anusara yoga is based on the belief that we are all filled with in-
trinsic goodness and is seen as heartfelt and accepting. Through
the physical practice of Anusara yoga, students open their hearts,
experience grace, and let their inner goodness shine through.
Students are guided to express themselves through the poses to
their fullest ability, rather than trying to fit everyone into stan-
dard positions.

R. SCARAVELLI-INSPIRED YOGA
Vanda Scaravelli was born into an intellectual, artistic and
musical family and was a concert standard pianist herself. She
took up yoga in her late 40s, shortly after World War II, when she
was introduced to BKS Iyengar by the violinist Yehudi Menuhin.

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Continuing to study with Iyengar and TKV Desikachar, she de-
veloped her approach towards the breath, gravity and the spine,
focusing on the importance of surrendering to gravity and drop-
ping the bones towards the earth.
Scaravelli-inspired yoga is a yoga practice of freedom, enabling
the student to follow their inner teacher.
Scaravelli herself never wanted to develop another school of yoga,
rather she encouraged her students to develop their approach to
yoga. Scaravelli-inspired teachers will encourage students how
to listen to themselves, how to practise yoga in a way that makes
sense personally, in their bodies and minds.
Scaravelli-inspired yoga, each moment, each day, each breath
is completely new, something never previously experienced.

FAMOUS YOGA PRACTITIONERS

1. Tirumalai Krishnamacharya
He is known as the ‘Father of Modern Yoga’. He is popularly
known for being the architect of vinyasa and he’s also the
mind behind the revival of ‘Hatha Yoga’. He has both the
knowledge of Ayurveda and Yoga and has mixed them pro-
portionately to restore health. He is said to have control
over his heartbeat and is believed to have mastered the art
of holding his beat as well!

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2. Swami Sivananda
​He is a doctor by profession as well as a saint. He was popularly
known for his humour. He wrote a song describing the 18
characteristics that a Yogi must have and among them, he
placed humour at the top! He taught Yoga of Trinity which
is an amalgamation of Hatha Yoga, Karma Yoga and Master
Yoga.

3. BKS Iyengar
He is one of the earliest students of T Krishnamacharya. He
is the man behind popularizing yoga abroad. Since child-
hood, he battled with several diseases that left him weak.
Then he resorted to Yoga. He redefined Patanjali’s yoga
sutras and finally gifted the ‘Iyengar Yoga’ to the world. He
left the world at an age of 95, but even at that age, he was
able to perform sirsaasana for half an hour.

4. K Pattabhi Jois
His type of Yoga is known as Ashtanga Vinyasa Yoga or simply
​
Ashtanga Yoga. It is based on an ancient text called Yoga
Korunta. This yoga helped many popular celebrities, in-
cluding both Bollywood and Hollywood, to achieve their
perfect shape. For example, Madonna, Gwyneth Paltrow and
Kareena Kapoor.

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5. Maharishi Mahesh Yogi
He has perfected in transcendental meditation technique
which attracted the popular American band Beatles. It is
a form of mantra meditation that is practised with closed
eyes.

6. Paramahansa Yogananda
He introduced the technique of Kriya Yoga in the West. His
form of Yoga emphasizes uniting with the infinite through
a certain action known as Kriya.

7. Baba Ramdev
His mass Yoga camps have brought Yoga back to the
mainstream. His watch and practice TV programs have
encouraged the masses to practise Yoga in the comfort
zone of one’s home.

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