2. Yoga
Yoga finds a strong background in sanskrit. In its
usagebthe word derived from the sanskrit word “yuj”
giving the meaning of union of indivitual
consciousness with spirit.
Yoga helps to promote a well balabced development
of physical, mental and spiritual being. The beauty of
yoga lied in its physical practice where the poses
support to transfigure ourselves; no matter how age
you are.
3. BENEFITS OF PRACTICING YOGA
Practicing yoga is considered the way of life and the best
method for relaxation and stress relief. At initial level the
physical poses help one healthy and agile. The ‘pranayama’ or
the breathing exercise leads us make our mind a disciplined
one.
• Promotes self healing
• Helps to release negative thoughts.
• Promotes self awareness
• Improve the capacity for concentration
• Helps to reduce stress
• Helps to improve joint flexibility
• Helps to build a good posture
• Improves cardiovascular capacity
• Improves immunity
5. Meditation is considered as the key facet of yoga. Meditation is designed by
controlled but relaxed posed where we controlled our body and mind.
Meditation in yoga can be performed by keeping the following procedure.
• Select a apt environment of your choice: the location selected may be
silent and free from any kind of noises. The practitioner must dwell ease
before starting meditation. The location must be free from fresh air and
free from synthetic materials.
• Do slight stretching exercise with simple warming up.
• Sit upright or stand erect keeping correct posture. Don’t feel rigid.
• Take deep breath. It will be useful for preparing any kind of meditation.
• Concentrate on any point of your choice and feel free and relaxed. Keep
the pose and maintain the rhythm of breathing.
7. BALASANA
Sit in mat keep knees together and keeping
buttocks rest on your feet. Slowly lower your
torso over your thighs and try to touch the
mat with your forehead. Keep exhale and
hold at least for 30 seconds. This asana
helps us for relaxation and make our mind
calm
8. UTTANASANA
Stand with your feet closes. Raise your hand
above head while inhaling and bend forward
while exhaling. Touch the ground with both the
hands. Keep the legs straight. Hold the pose at
least for 30 seconds and repeat the same for 5
repetitions. This pose helps in preserving
nervous system by improving blood supply. It
also helps for relaxing and stretching spine.
9. SETU BANDHA SARVANGASANA
Lie in a mat or carpet. Bend your knees
and keep the feet close to the buttocks.
Keep the feet hip width apart. Lift your hip
upwards and press the arms on the floor,
raise your breast bone, keep your head
facing to the ceiling. Keep the same
position at least for 30 seconds.
Setu bandha sarvangasana helps to
stretch and relax the muscles. It is also
helpful for releasing stress and anxiety.
10. UTHANA SHISHOSANA
Keep the body in kneeling position. Slide
your arms forward and stretch as high as
possible. Keep your chest and neck down
and relaxed. Exhale forcefully and keep
the positions at least for 30 seconds. This
pose helps your body to relax by
stretching spine and shoulder. This pose
develops your posture and increases
flexibility.
11. SAVASANA
Lie down on the floor. Keep your feet
slightly apart. Place your arms on your
sides, keeps your palms open and face
the sky or ceiling. Relax your knees
and toes. Close your eyes. Breathe
slowly but deeply and relax your mind
and body. Keep your body in the same
pose for 10 minutes without sleeping.
It transforms your body to a condition
of complete rest and deep relaxation
