History of Yoga

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 old. Yoga’s long rich
history can be divided into four main periods of
innovation, practice and development.
What is Yoga ?
Yoga is basically a spiritual discipline which is based on an
extremely subtle science that concentrates on bringing
harmony between mind and body. It is a science and an
art of healthy and sound living. The word 'Yoga' is derived
from the Sanskrit word 'Yuj', signifying 'to join' or 'to
combine' or 'to unite'. Both Yoga and Ayurveda are
historically closely related and have developed in tandem
with each other since ancient times.
 Benefits of Yoga

Yoga can help you in innumerable ways, as it

empowers your body, mind and soul to fight the
stress and everyday problems of life. Modern
uncontrolled lifestyle has led our generation to health
disorders and emotional distress. A bad lifestyle and
absence of self-awareness could lead to destructive
habits and a pessimistic vision of life. To cleanse your
body and spirit you should find out the right kind of
Yoga for yourself and practice them regularly for best
results.
 Precautions of Yoga
Asanas should be practiced on an empty stomach. Consume
small amount of honey in lukewarm water if you feel weak.
Bladder and bowels should be empty before starting Yogic
practices.
Practice sessions should start with a prayer or an invocation
as it creates a conducive environment to relax the mind.
Yogic practices shall be performed slowly, in a relaxed
manner, with awareness of the body and breath.
A Warm up or loosening exercise and stretches before
asanas is mandatory to avoid injuries.
Definition of Asana

An asana is a body posture that is performed to benefit

the health and mind. The term has been derived from a
Sanskrit term that means “posture” or “pose”. While the
gym is a new concept but performing different types of
yoga asanas is an age-old concept.
Different types of Asanas
There are many Asanas
Such as:
1. Surya namaskar
2. Halasana
3. Malasana
4. Vrikshasana
5. Trikonasana
6. Shashank asana
7. Chakraasana
8. Pachimettanasana
9. Vajrasana
10. Arsd Chakra asana
11. Padmasana
12 .Garudanana
13. Sarvangasana
14. Salabhasana
 Surya namaskar

Surya Namaskar also known as Sun Salute or

Salute to the Sun, is an all-time favorite of many
yogis. It is a very systematic technique which
combines the twelve asanas in a yoga sequence.
Its root is in India where there are many Hindu
worshippers of Surya who is the Sun deity.
Steps of surya namaskar
Step 1: Prayer pose Pranamasana
Step 2: Raised arms pose Hastauttanasana
Step 3: Hand to foot pose Hasta Padasana
Step 4: Equestrian pose Ashwa Sanchalanasana
Step 5: Stick pose Dandasana
Step 6: Salute with eight parts or points Ashtanga Namaskara
Step 7: Cobra pose Bhujangasana
Step 8: Mountain pose Parvatasana
Step 9: Equestrian pose Ashwa Sanchalanasana
Step 10: Hand to foot pose Hasta Padasana
Step 11: Raised Arms Pose Hastauttanasana
Step 12: Standing Mountain pose Tadasana
 Shashank asana
Shashankasana is also known as the pose
of the moon or the hare pose. 'Shashank'
is a Sankrit word which means moon.
The moon symbolises peace and calm; it
emits soothing and tranquilising
Shashankasana is also known as the pose of the moon or the
hare vibrations.
pose. 'Shashank'Shashankasana has ameans
is a Sankrit word which similar
moon.
calming
The moon and cooling
symbolises peace andeffect
calm; iton ansoothing and
emits
tranquilising vibrations. Shashankasana has a similar calming
individual.
and cooling effect on an individual.
Steps of Shashank Asana
Step 1
Sit in Thunderbolt Pose placing the palms above the knees. Keep the trunk straight. Then close the
eyes and take a couple of deep breaths.
Step 2
Inhaling, raise the arms above the head. Keep the arms straight and parallel.
Step 3
Exhaling, bend the body forward towards the floor. While bending, keep the trunk and arms in a
straight line. Ensure that the arms and head on the floor in front of the knees. Keep the arms relaxed
and check that elbows are rested on the floor.
Step 4
This is the final position. Breath normally. Keep the posture as long as it is convenient. To release the
position, come back to Thunderbolt Pose.
 Salabhasana

Salabhasana or Purna Salabhasana, Locust pose, or

Grasshopper pose is a prone back-bending asana in modern
yoga as exercise.
Steps of salabhasan
a
 Sarvangasana

Sarvangasana, Shoulder stand, or more fully Salamba

Sarvangasana, is an inverted asana in modern yoga as
exercise; similar poses were used in medieval hatha
yoga. Many named variations exist, including with legs
in lotus position and Supta Konasana with legs wide
apart, toes on the ground.
 Steps:-
•Lie down on your back straight.
•Breathe in and breathe out, lift your both legs in the upward direction.
•Stop at that point when both legs make a 90-degree angle with the
floor.
•Make the Uttanpadasana Posture.
•While exhaling lift your waist; push your legs back over the head.
•Use your both hands for supporting waist.
•Get your legs, back, and waist in one straight line.
•Stretch your toes towards the sky, keep your eye on your toes.
•Hold the position for some time, keep normal breathing.
•Slowly get back to initial position.
•Repeat this for three to four times.
Halasana or Plough pose is an inverted asana in hatha
yoga and modern yoga as exercise. Its variations include
Karnapidasana with the knees by the ears, and Supta
Konasana with the feet wide apart.
 Steps :-

Step 1: First, you need to lie on the floor straight like a supine position. Then you need to keep your palms facing
downwards and keep your arms alongside the body.
Step 2: Then bend your knees and bring your knees close to your forehead, while doing this you need to place
your hands under your hips.
Step 3: Keep your legs completely extended and also keep your torso perpendicular to the floor, remember to do
this while you are slowly straightening your knees (exhale while performing this) to attain the proper posture.
Step 4: After this, bring your chin away from your sternum and while opening your shoulders you need to soften
your throat. While performing this you need to create a lift with the help of your arms pressing into the ground.
Step 5: To achieve the maximum “Halasana benefits”, you need to go further, move the legs as further from the
head as possible. While you are performing this, you will achieve a chin lock which will put pressure on the
thyroid glands.
Step 6: Place your fingers behind your back and then slowly and gently squeeze the shoulder blades together.
You can also grab your toes and also slide your arms over your head.
Step 7: You need to maintain this position and your breathing (count till 4 to 10) based on your comfort level.
 Malasana
The name Malasana is used for various
squatting asanas in hatha yoga and modern
yoga as exercise. Traditionally, and in B. K. S.
Iyengar's Light on Yoga, Malasana, or
Garland Pose, is used for a squatting pose
with the feet together and the back rounded
with multiple hand placement variations.
 Chakrasana
Chakrasana or Urdhva Dhanurasana is
an asana in yoga as exercise. It is a
backbend and is the first pose of the
finishing sequence in Ashtanga Vinyasa
Yoga. It gives great flexibility to the
spine. In acrobatics and gymnastics this
body position is called a bridge.
 Steps:-
• Lie flat on your back like Shavasana on the ground.
• Bend your knees and bring your heels closer to touch your
hips. Keep some distance between your feet.
•Now raise your hands and bring your palms under your
shoulders.
•Now while inhaling press your palms and feet on the
ground and lift your body up.
•Try to raise your hips as much you can.
•Hold this position for few seconds (according to your
capacity) and keep breathing normally.
•Now release your pose slowly to come to the starting
position
•Repeat once or twice.
 Pashchimottanasana
Pashchimottanasana, Seated Forward
Bend, or Intense Dorsal Stretch is a
seated forward-bending asana in
hatha yoga and modern yoga as
exercise.
Vajrasana is a culmination of two Sanskrit
words – ‘vajra’ and ‘asana’. Vajra means
thunderbolt and refers to the mythical
weapon of Lord Indra in Hindu mythology. It
is a symbol of strength and indestructibility.
Asana means posture in yoga. Vajrasana is
one of the easiest asanas and is perfect for
beginners. It provides strength to the body
and calms the mind.
 Steps:-
• Start by kneeling on the floor. Consider using a yoga mat for comfort.
•Pull your knees and ankles together and point your feet in line with your legs. The
bottoms of your feet should face upward with your big toes touching.
•Exhale as you sit back on your legs. Your buttocks will rest on your heels and your
thighs will rest on your calves.
•Put your hands on your thighs and adjust your pelvis slightly backward and forward
until you’re comfortable.
•Breathe in and out slowly as you position yourself to sit up straight by straightening
your spine. Use your head to pull your body upward and press your tailbone toward
the floor.
•Straighten your head to gaze forward with your chin parallel to the floor. Position
your hands palms down on your thighs with your arms relaxed.
 Ardha chakrasana

Ardha chakrasana yoga is also known as “half

wheel pose“, and this asana is much easier than
Chakrasana. A lot of people find it difficult to
practice full wheel pose or say Chakrasana, but half
wheel pose is known to be a much easier asana to
practice every day.
 Steps:-
•First, raise your hands straight and then bend backwards.
You can also place your hands on your hips while bending
backwards.
•When you are bending backwards it is important to not bend
your knees.
•Try to breathe slowly while performing this asana and also hold
this position for a few seconds.
•Now while exhaling you need to come straight to your starting
position.
•Repeat the above steps or 3 to 5 times.
 Padmasana
This is a simple and easy Asan to do. Doing
any asana there is a lot of importance
attached to being conscious and alert of
what is being done. Relaxation and
concentration play an important role in
performing Yog Asanas. Padmasana is the
easiest and suitable asana for
contemplation and meditation.
 Steps :-
•Initiate the pose by sitting down on the floor with your legs straight and
stretched out in front of you.
•Now gently bend the knees and bring the lower leg into a cradle. Make use
of your hands to gently place the leg on the left thigh. Now slowly repeat the
same with the other leg too.
•Ensure that the heels are close to the abdomen and the sole of feet is
pointing upward. Use your hands while folding the leg and keep them close
together.
•Now as both your legs are in the exact position over one another in a comfy
way. Place your hands into a mudra of your choice. You can either clasp it
together near the chest as the namaskara mudra or place it on the knees
accordingly.
•Maintain a straight and erect spine and a straight head throughout the
posture.
•Inhale deeply and hold the position for a few minutes and then exhale.
Focus not only on your breathing pattern but internal circulations too
Garudasana (Eagle Pose) requires careful focus. You must
bend your knees, cross your left thigh over your right,
hook the top of your foot behind your right calf, spread
your scapula and snug your right elbow into the crook of
your left, bring your palms to touch, lift your elbows, and
stretch your fingers towards the ceiling.
 Steps :-
•Transfer your weight into your left foot.
•Lift your right foot up off the floor.
•Cross your right thigh over your left thigh as high up the thigh as possible.
•Hook your right foot around your left calf.
•Bring both arms out in front of you and parallel to the floor.
•Bend your arms and cross the left arm over the right, hooking at the elbows.
With arms hooked, draw your forearms together and wrap your right palm
around your left palm, crossing at the wrists. (Whichever leg is on top, the
opposite arm should be on top.)
•Lift the elbows to the height of your shoulders while keeping the shoulders
sliding down away from your ears.
•Keep your spine perpendicular to the floor and the crown of the head rising.
•Hold for 5 to 10 breaths.
•Repeat on the other side.
Vrikshasana or the tree pose helps to strengthen the
muscles, tendons, and ligaments of the legs.
 Steps :-
•Stand straight.
•Balance firmly on your left leg and lift your right leg. Bend your right
leg at the knee.
•Now, place your right foot against the inside of your left thigh. Make
sure the toes of your right foot facing downward.
•Join your palms in prayer at your chest level. Now, lift your arms over
your head till your hands are stretched upward.
•Hold the position while breathing deeply.
•Lower your arms to chest level and then separate your palms.
•Straighten your right leg and stand erect again.
•Repeat the posture with your right leg.
 Trikonasana

This asana helps to strengthen the muscles

in the hip and chest region. It also helps to
reduce lower back pain. Trikonasana is
generally considered as a good warm-up
exercise to improve general
health.Trikonasana
 Steps :-
• Stand straight with your legs apart. The distance between your legs
should be a little more than the span of your shoulders.
•Inhale. Raise your right hand straight above your head. The right arm
should be parallel to the right ear.
•Exhale. Bend your torso at the waist, to your left side.
•Simultaneously, slide your left arm down along your left leg till your
fingers are at your ankle.
•At this point, your right arm must be horizontal as your head is tilted left.
•Hold the pose with your knees and elbows straight. Hold the position for
30 seconds.
•Inhale. Straighten yourself and stand erect. Repeat the posture on the
other side.