DAV PUBLIC SCHOOL

DUDHICHUA

Yoga
Practical
2023-2024

By Vipul Mishra
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 Project by
Vipul Mishra of Class 12th A

On the topic-
“YOGA AND IT’S HISTORY”
Roll Number :
____________ ____________
____________

Teacher’s Sign. Invigilator’s Sign. Principal’s Sign.

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 Yoga
Yoga is a physical, mental and spiritual practice that originated in ancient India. First
codified by the sage Patanjali in his Yoga Sutras around 400 C.E, the practice was in
fact handed down from teacher to student long before this text arose. Traditionally,
this was a one-to-one transmission, but since yoga became popular in the West in
the 20th century, group classes have become the norm.
The word yoga is derived from the Sanskrit root yuj, meaning “to yoke,” or “to unite”.
The practice aims to create union between body, mind and spirit, as well as between
the individual self and universal consciousness. Such a union tends to neutralize
ego-driven thoughts and behaviours, creating a sense of spiritual awakening.
Yoga has been practiced for thousands of years, and whilst many different
interpretations and styles have been developed, most tend to agree that the
ultimate goal of yoga is to achieve liberation from suffering. Although each school or
tradition of yoga has its own emphasis and practices, most focus on bringing
together body, mind and breath as a means of altering energy or shifting
consciousness.

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 History
The practice of Yoga is believed to have started with the very dawn of
civilization. The science of yoga has its origin thousands of years ago, long
before the first religions or belief systems were born. In the yogic lore, Shiva
is seen as the first yogi or Adiyogi, and the first Guru or Adi Guru. Several
Thousand years ago, on the banks of the lake Kantisarovar in the
Himalayas, Adiyogi poured his profound knowledge into the legendary
Saptarishis or "seven sages”. The sages carried this powerful yogic science
to different parts of the world, including Asia, the Middle East, Northern
Africa and South America. Interestingly, modern scholars have noted and
marvelled at the close parallels found between ancient cultures across the
globe. However, it was in India that the yogic system found its fullest
expression. Agastya, the Saptarishi who travelled across the Indian
subcontinent, crafted this culture around a core yogic way of life.
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 Practice of yoga
There are two unique components in yoga—the philosophy and the practice. These two create a powerful interplay,
with each informing and refining the other, to forge a unity of body-mind-spirt. Both the practice and philosophy of
yoga have a long history and a rich depth of knowledge. They are both essential aspects to examine and
investigate in the practice of yoga.

Why to do practice of Yoga?

Yoga students practice yoga because it helps them feel better about ourselves. There are many amazing benefits of yoga—it
makes us stronger, calmer, happier, healthier, and more flexible. Yoga also gives us a chance to connect with our bodies,
minds, and spirits in ways that no other physical activity does. A regular yoga practice allows us to explore parts of ourselves
that we might otherwise ignore. It provides a safe space where we can try new things, fail, and try again. It teaches us
patience, perseverance, balance and humility.
Students and yoga teachers report multiple reasons for adopting and maintaining a regular yoga practice. Most yoga
practitioners begin by adopting the practice of yoga for exercise and stress relief, but later discover other reasons, such as
relaxation, flexibility, improved health, reduced depression, and anxiety relief. For many, the primary reason for maintaining a
yoga practice is spirituality.
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 Astang Yoga
Patanjali set out his definition of yoga in the Yoga Sutras as
having eight limbs (अष्टाङ्ग aṣṭ āṅga, "eight limbs") as follows:

The eight limbs of yoga are yama (restraints), niyama

(observances), asana (yoga postures), pranayama (breath
control), pratyahara (withdrawal of the senses), dharana
(concentration), dhyana (meditation) and samadhi (pure
contemplation)."

The eightfold path of Patanjali's yoga consists of a set of

prescriptions for a morally disciplined and purposeful life, of
which asana (yoga posture) form only one limb.

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 Yama
(Restraints)
The word yama means "reining in" or "control". They are restraints for
proper conduct given in the Vedas and the Yoga Sutras as moral
imperatives, commandments, rules or goals. The yamas are a
"don't"s list of self-restraints, typically representing commitments
that affect one's relations with others and self.

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 Types of yama
Ahimsa Br
Preceding the niyamas, which compose the second
ah
a m
limb of yoga, the yamas describe the restraints needed ey ac
t ha
to live an ethical life, while the niyamas describe the As ry
necessary observances. This can also be thought of as a
the yamas being the “dont's” and the niyamas being

Ap
the “dos.”

tya

ari
Sa

gra
In The Eight Limbs of Yoga as outlined by Patanjali, the

ha
five yamas are:

Ahimsa (Non - violence)

Asteya (Non - Stealing)

Satya (Truthfulness or honesty)

5 Types of Yama
Brahmacharya (Chastity)

Aparigraha (Non - Conveting)

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 Ahimsa
The principle of ahimsa first appeared in the 4,000-
year-old Indian spiritual and philosophical beliefs
known as the Vedas. Many religions, including
Buddhism, Hinduism, and Jainism have since adopted
ahimsa as part of their core virtues. In Sanskrit, the word
means "without injury," and it's commonly translated in
English as "nonviolence." Ahimsa involves doing the
least amount of harm you can to humans and other
beings.

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Asteya
Asteya literally means non-stealing. But at the deepest
level, Asteya means abandoning the very intent or desire
to possess or steal anything—whether it is material, a
talent, a relationship, a gift, achievement, success, time, or
natural resources—that primarily does not belong to you,
through force or deceit or exploitation, by deeds or words
or thoughts. The urge to steal in this way arises out of
greed, a sense of lack, powerlessness, and comparing
ourselves to others. When these underlying seeds of
asteya are addressed and eliminated, the virtue of asteya
becomes established in us.

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 Satya
Satya (truthfulness), the second of the five yamas
(restraints) described in the Yoga Sutra, guides us to
think, speak, and act with integrity. The word sat means
“that which exists, that which is.” Satya, therefore, is
seeing and communicating things as they actually are,
not as we wish them to be..

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Brahmacharya
The word Brahmacharya actually translates as ‘behaviour which
leads to Brahman’. Brahman is thought of as ‘the creator’ in
Hinduism and Yogic terms, so what we’re basically talking about
here is behaviour which leads us towards ‘the divine’ or ‘higher
power’.
Regarding Brahmacharya as ‘right use of energy’ leads us to
consider how we actually use and direct our energy.
Brahmacharya also evokes a sense of directing our energy away
from external desires – you know, those pleasures which seem
great at the time but are ultimately fleeting – and instead,
towards finding peace and happiness within ourselves.

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Aparigraha
Aparigraha is freedom from greed, possessiveness, or covetousness. To define and understand
the literal meaning of aparigraha, let’s break down its three components: the first is “graha”,
which means to reach for, accept, seek, or crave; the second is “pari”, which means from all
sides; and lastly there is “a”, which is used for negation and means “non”. Combining the three,
the word aparigraha means not taking more than is needed, practicing non-acceptance
(including gifts), and non-accumulation--all of which, when practiced together, can help in
developing an attitude of detachment or non-dependence, trust, and self-reliance.
The virtue of aparigraha helps us learn to take only what is truly necessary and no more. One
should not try to keep or try to possess anything beyond the very necessities of life, or that which
is required immediately.

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 Niyama
(Observances)
Niyama is the Sanskrit term for a duty or observance recommended by yogic philosophy and teaching
as part of the path of yoga. In Patanjali’s Yoga Sutras, he outlines five niyamas as part of the second
limb of yoga.
These niyamas are all practices that can be considered inner observances. They are a way of applying
the ethical codes of yoga to the student’s own mind, body and spirit, helping to create a positive
environment internally.
Practicing the niyamas is said to give the yogi the inner strength, clarity and discipline that he/she
needs in order to progress on his/her spiritual journey.

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 Types of niyama
In the eight-limbed path of yoga as outlined by Patanjali, the
five niyamas are listed as follows:

Saucha (Purification)

Santosh (Contentment or Acceptance)

Tapas (Asceticism or Intense self Discipline)

Swadhyaya (Study of the self)

Ishwar Pranidhan (Surrender to god)

5 Types of Niyama

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Saucha
Saucha is the first of the five niyamas (personal observances), which form the
second limb of yoga as described in “The Yoga Sutras of Patanjali.” The Sanskrit
term can be literally translated as “purity,” “cleanliness” and “clearness,” and it
covers the cleanliness of body as well as the purity of mind. This niyama reminds
one to live a healthy life and keep the body and mind pure. Healthy diet, personal
hygiene and self-care are also considered saucha.
Practice of saucha starts with the external environment and keeping the
surroundings clean. It also includes purity of bodies from both outside and inside,
relationships and speech.

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 Santosh
Santosha is the second niyama (“virtue”) described in Patanjali’s Yoga Sutras. It denotes
contentment and a lack of desire for what others have. The term is derived from the Sanskrit sam,
meaning “completely” or “altogether,” and tosha, meaning “contentment” or “acceptance.”
Altogether, it may be translated as “complete contentment.”

Santosha is generally considered to be both an attitude and a state of deep inner peace. Through
practicing santosha, the yogi is freed from cravings and desires. When they are free from such
influences, they are also free to pursue their own calling without fear or manipulation. This is
considered an essential part of spiritual development.

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Tapas
The third of Patanjali’s Niyamas is ‘Tapas’, which often translates traditionally as
‘austerity’ or ‘discipline’. The word Tapas is derived from the root Sanskrit verb ‘tap’
which means ‘to burn’, and evokes a sense of ‘fiery discipline’ or ‘passion’. In this sense,
Tapas can mean cultivating a sense of self-discipline, passion and courage in order to
burn away ‘impurities’ physically, mentally and emotionally, and paving the way to our
true greatness.
Tapas doesn’t have to mean being solemn and serious though, this fieriness is what
gets our heart pumping, heightens our desire for personal growth and reminds us of
how much we love our yoga practice! Just as with all aspects of the Sutras though,
Tapas has relevance both on and off the yoga mat.

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Swadhyaya
Svadhyaya is a Sanskrit word that is used in Hinduism to signify the study of
one's self. The term comes from the Sanskrit roots sva, meaning "self" or "own,"
and adhyaya, meaning "lesson," "reading" or "lecture." It can also be interpreted
as coming from the root dyhai, which means "meditate" or "contemplate." Both
interpretations connote a close study of the self.

Practicing yoga is one means of engaging in svadhyaya, as described in "The

Yoga Sutras of Patanjali."

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Ishwar Pranidhan
IIshvara pranidhana is the spiritual act of surrendering the self fully to the Divine, and
trusting the wisdom of the Divine to guide the life and actions of the self in order to
work in the world.

In yoga, this can be exercised through practicing the asanas along with a mantra and
mudra, through meditation and prayer, and/or through one's actions of daily living. In
yoga philosophy, one does not have to choose a personal deity of focus in order to
practice surrender in this way, but an idea or spiritual wisdom that gives one
inspiration.

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 Asana
(Yoga Postures)
Asana is traditionally defined as the seated posture, used for meditation, from the Sanskrit meaning “seat.” The term is now
commonly used to refer to any physical Hatha yoga posture, found in all styles of yoga practice, such as Vinyasa, Ashtanga,
Restorative and Bikram.

In Sanskrit, asana is often used as a suffix in the name of a pose. Although asana is now the most popular aspect of yoga, it is
considered to be only one small part of the tradition of yoga as a whole. It is the third of Patanjali’s Eight Limbs of Yoga, following the
yamas and niyamas and followed by pranayama, pratyahara, dharana, dhyana, and samadhi.

Asana practice is considered important since it helps to keep the physical body healthy. Since the body is the vehicle for the soul,
looking after the physical body is vital for spiritual development. Asana postures help to increase flexibility and strength, whilst
stimulating physiological systems of the body, such as the circulatory, immune, digestive and nervous systems.

Regular asana practice will develop mindfulness, discipline and concentration, in turn preparing the mind for pranayama and
meditation. On a subtle level, asana can help to stimulate the energetic body, opening the chakras and nadis in order to allow
prana to flow freely.
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 Types of asana
With the regular practice of Yoga, our goal is to use
each category of asana to attain this state of
‘sthiram sukham asanam’. The 4 categories of asana
are:
Standing

Sitting

Prone

Supine

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Standing
EXAMPLE OF STANDING ASANAS

VRIKSHASANA TADASANA TRIKONASANA

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Sitting
EXAMPLE OF SITTING ASANAS

PADMASANA ARDHA MATSYENDRASANA VAJRASANA

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 Prone
Prone poses are postures performed with the belly or torso touching or facing the floor. Most prone yoga
poses are backbends, which energize the body, tonify the kidneys, and strengthen the heart and lungs.
Many of the Belly down postures also open the chest, and build core body strength in the low back, abs,
and gluteal muscles.

Prone postures are simple enough for beginners, yet can be very challenging to hold for longer periods.
Some of the most common prone yoga poses include Cobra, Up Dog, and Bow pose. These asanas are
usually performed throughout an asana practice, but are often sequenced in the middle or towards the
end of a yoga class.

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Example of prone Asanas

NAUKASANA DHANURASANA BHUJANGASANA

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Supine

Supine yoga postures are performed lying down on your back, and are a great way to end your yoga
practice. Many of the Sanskrit names of the poses in this category begin with Supta—the word for supine
in Sanskrit. These are some of the best poses that you can do in bed to wake up or help you fall asleep.
They also frequently used in restorative yoga.

The most famous and basic lying down yoga pose is Savasana or corpse pose. Other popular supine
asanas are Bridge pose, Happy Baby, Supine Twist, and Supine Bound Angle.

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Example of Supine Asanas

CHAKRASANA HALASANA PAVANAMUKTASANA

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 Relaxative Asanas
Relaxative asanas are yoga poses that are performed in lying positions to help the body and mind rest.

SAVASANA

“Sava” or “shava” refers to a corpse, while “asana”

means posture or pose. Therefore, Savasana is
commonly known as the corpse pose. It is a
relaxing position practised at the end of the yoga
session where the body is kept still in a supine SAVASANA
position (lying on the back facing upwards).

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 STEPS TO PERFORM PREVENTIONS FOR BENEFITS OF
SHAVASANA SHAVASANA SHAVASANA

Lie down flat on your back.
Stretch your arms and legs out and
away from your body.
Keep your eyes gently closed.
Breathe evenly and attempt to relax.
Ensure that your body is completely
relaxed and focus on your mind.
Practise regularly till you learn to focus,
and can still your thoughts.
The asana is meant to rest the body in
a limited time. Practise the posture till
you attain a sense of calm.
Practise this posture before and after
every yoga session.
Try not to move your body while
practising Savasana as doing this
could defeat the purpose of the asana
which is to experience stillness. Do not
practice this asana at a place where
there are noise or external
disturbances. Try not to fall asleep while
doing this asana.
alms central nervous system,
aiding the digestive and immune
systems
Calms the mind and reduces
stress
Reduces headache, fatigue and
anxiety
Helps lower blood pressure
Promotes spiritual awakening and
awareness of higher
consciousness

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 Corrective Asanas
Cultural Asanas involve static stretching, which bring about proper tone of muscles. They contribute to the
flexibility of the spine and render the back and spinal muscles stronger. They also stimulate proper working
of the vital organs in the thoracic and abdominal cavities.

DHANURASANA

Dhanurasana or bow pose is a complete Yoga

Asana that helps to strengthen the back and
abdominal muscles. The health benefits may
include enhancing blood circulation, adjusting
hunched back and body posture, managing
diabetes, digestive ailments and chest ailments,
etc. DHANURASANA

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 STEPS TO PERFORM
DHANURASANA
Lie down flat on your abdomen.
Ensure that your forehead is placed
against the floor and that your legs are
close together.
Bend your legs at the knees and bring
your feet up behind you.
Stretch your arms backward and grasp
your ankles.
Inhale. Lift your head off the ground and
simultaneously lift your thighs upwards.
Your body should be arching upwards
now.
Maintain the posture for 10 seconds at
the outset.
As you practise, you can increase the
timing to about one minute.
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PREVENTIONS FOR
DHANURASANA
People who have undergone
abdominal surgery must avoid
doing this Asana until the doctor
say so.
People that have headaches,
migraine or insomnia should not
perform it.
Avoid doing this pose if you have
lower backache or neck injury.
People with high/low blood pressure
issues and hernia or peptic ulcers
should consult a professional Yoga
practitioner.
Pregnant women should not
perform the bow pose
BENEFITS OF
DHANURASANA
Dhanurasana or bow pose is a
complete Yoga Asana that helps to
strengthen the back and abdominal
muscles. The health benefits may
include enhancing blood circulation,
adjusting hunched back and body
posture, managing diabetes,
digestive ailments and chest
ailments, etc.
 Meditative Asanas
Meditative Asanas are the postures one assumes in order to sit or stand comfortably for extended durations, enabling one
to concentrate and meditate without interference from muscle proprioceptors. The idea behind Meditative Asanas is
merely to position oneself in such a way so that one’s limbs cease to send stimuli to the mind, allowing the practitioner to
concentrate on meditation.

SIDDHASANA

Siddhasana is a beginner-level yoga pose

stimulating supernatural abilities in individuals.
Seating posture yoga, siddhasana, might be
effective in improving blood circulation in the lower
spinal region or lower portions of the body. In
addition, it might help in the management of stress
and anxiety. SIDDHASANA

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 STEPS TO PERFORM
SIDDHASANA
Sit comfortably on the floor while
keeping your legs close to each other.
Gently fold your left leg and place your
ankle close to the perineum.
Place your right foot over the left
making sure that your knees are
touching the ground.
Keep your spine straight and inhale and
exhale deeply.
Concentrate on your breathing.
Maintain the Siddhasana yoga pose for
as long as you can and return to the
starting position.
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PREVENTIONS FOR
SIDDHASANA
People who have hips, knees, or
ankle injuries.
Those who suffer from arthritis.
People who have sciatica pain.
Pregnant women must do this pose
only after speaking to their doctor.
Those who have a fever, cold, or flu.
People who are experiencing
extreme stress or anxiety at the
moment.
BENEFITS OF
SIDDHASANA
One of the best Siddhasana
benefits is that it opens up your
hips. This improves the flexibility in
your pelvis area and enhances
the health of your reproductive
organs.
An important Ardha Siddhasana
benefit is that it is easy to do,
especially for people who cannot
do the full Siddhasana.
An important Ardha Siddhasana
Isha Yoga benefit is that it
improves your circulation. This
helps in bettering your immunity
and keeps your body healthy.
 Om Dhyan in Yoga
Om is a very simple sound with a complex meaning. It is the whole universe coalesced into a
single word, representing the union of mind, body, and spirit that is at the heart of yoga.

In a yoga setting, the chanting of om at the beginning of class

ushers practitioners into the time and space that is about to be
spent on the mat or in meditation. Likewise, an om at the end of
class signifies that your physical practice has ended and it is time
to reenter society.

Chanting with a group of people also serves to unify the group and
create a sense of community. As you feel the vibration of the chant
and lose the sound of your own voice among those of your
classmates, it's possible to feel at one with other people and even
SYMBOL OF OM
with the universe.
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 How to Pronounce 'Om'?
Sometimes om is taught with a long o sound followed by a vibrating m. Others prefer to
separate the a and u sounds, so it's more of an ah-oo-mm.

What are the benefits of Om chanting?

Chanting Om raises the vibrations from within, allowing you to feel happier and blissful.
It clears out negative energy, purifying the environment, including people around you.
It provides an instant feeling of calm.
The vibrations help balance moods and emotions.
Purifies and improves your aura.
It has self-healing powers which improve immunity and strength.
It makes you calmer, happier and healthier.
It improves concentration, memory and focus.
It reduces blood pressure and maintains a healthy rhythmic heartbeat.
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 Dhyan Mudra
In Sanskrit dhyana=meditation, and Dhyana Mudra is a hand gesture that embodies the mind
to go deep into meditation, to reflect and contemplate. The use of both hands in this mudra
keeps all the fingers active, hence bringing a balance in all the five elements.

Dhyan Mudra Benefits:

Dhyana Mudra is a very powerful practice of the hand gesture
and the benefits achieved come only with repeated sincere
practices. Given below are the benefits explained:

1. As the name suggests, this mudra is good to deepen the

practices towards meditation. But care should be taken for
the same and with the guidance of a yoga teacher. Also,
duration of this practice should be clear and defined.
Through meditation, students can learn to have control over
their thoughts (mind body connections)
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 2. The practice of Dhyana Mudra brings a sense of calm and harmony with the mind, hence can
be done by students who are restless, irritated, irritable, or fidgeting in nature.

3. With better control over the mind, it helps to keep anger in control, keeps negative thoughts
away, increases confidence level, better memory, helps to control bad dreams, etc.

4. On a spiritual level, the practice of Dhyana Mudra helps students to build self-awareness,
seeking for answers, going inwards, intuition, insight, etc.

5. Dhyana Mudra (Yoga Mudra) has a deep impact on controlling the stress levels in the body,
hence is practiced to keep anxiety and depression in control.
Dhyan Mudra Contradictions:

While the practice of Dhyana Mudra comes with no particular precautions to keep in mind, but care
should be taken with regards to time (length of the practice), and also under the guidance of a yoga
teacher. Students with issues related to the heart, blood pressure, anxiety issues, depression, etc.,
should take it slow, since the changes in the body should be slow and gradual.

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