YOGA

Yoga is a physical, mental, and spiritual practice or discipline.

Yoga is the discipline of body in mind that ensure physical, mental and spiritual well-being for the person who practice
it in the world. It is derived from the Sanskrit root yuj(union).
chitashya brati niroth(control over heart or complete modification of mind).
Maharishi patanjali is father of yoga.
Yoga has 8 limbs:1.

2.

3.

4.

5.
6.
7.
8.

Yum(control)
a. Ahimsa(nonviolence)
b. Satya(truthfulness)
c. Asteye(non stealing)
d. Brahmacharya(sally bus)
e. Aperigreh(non holding)
Niyam
a. Shauch(internal/external purification of body)
b. Santosh(contentment)
c. Tapp(vigorous self-discipline)
d. Swadhyay(self study)
e. Ishwar pranidhan(total surrender to god)
Aasan(postures)
Keeping the body still in one particular positionderiving a sense of well being and bliss-out.
a. Lotus(kamalasan)
b. Bhujanasan(snake)
c. Dhanuraasan(bow)
d. Halasasan(cart)
e. Vrashchikasan(camel)
Pranayam
Breathing control/to extend of breathing
a. Unlom-vilom(alternative nostril breathing)
b. Bramdi(re breath)
c. Kapalbharti(skullshining)
Pratyahar(discipline of senses)
Dharana(concentration)
Dhyan(meditation)
Samadhi(self realisation)

PRANAYAM
Physically, Pranayama appears to be a systematic exercise of
respiration, which makes the lungs stronger, improves blood
circulation, makes the man healthier and bestows upon him the
boon of a long life.
Pranayama does not mean just breathing in, keeping the breathed
air in and exhaling it. It also means establishing control on the
entire breathing process, and maintaining mental equilibrium, and
concentration of mind.
Most of the people do not have the habit of breathing deeply with
the result that only one-fourth part of the lungs is brought into
action and 75 percent remains idle.
The inefficient functioning of the lungs affects the process of
blood purification. It is for this reason that the importance of
Pranayama has come to be recognised, for a healthy long life.
Several diseases can be averted by regular practice of Pranayama.
Mental disturbances like excitement, anxiety, fear, anger, and
disappointment can be calmed down by regular practice of
Pranayama.
Another benefit of Pranayama is that by its regular practice, habit
of deep breathing is developed which results in several health
benefits.
Guidelines for Pranayama
Select a clean and peaceful place for doing Pranayama.
Sit either in any of the Asanas, viz. Padmasana, Sidhasana or
Vajrasana, which ever you find convenient. The sheet or cloth

(cotton or wool etc.) on which you sit must be a non-conductor of

electricity.
Like Yog, Pranayama should also be performed four or five hours
after taking food. In the morning Pranayama should be done after
finishing daily routine acts like cleansing mouth, emptying of
bowels etc.
If it becomes necessary for you to take bath after Pranayama ,
keep an interval of about 15 to 20 minutes between Pranayama
and bathing.
Pregnant women, hungry persons and persons suffering from
fever should not do Pranayama.
It is beneficial to chant the mantra Aum aloud and repeat the
same several times before doing Pranayama. Even recital of
sacred songs in the praise of almighty God or recital of some
sacred hymns may be beneficial.

Breathing is one of our most vital functions.

One of the Five Principles of Yoga is
Pranayama (breathing exercise) which
promotes Proper Breathing.
In a Yogic point of view, proper breathing is:
A. to bring more oxygen to the blood and to the brain
B. to control Prana or the vital life energy.
Prana - "life force" or "life energy"
Yama - "discipline" or "control"

Thus, Pranayama means "breathing techniques

or "breath control".
Because of the daily work, family, or other
pressures, we tend to ignore our breathing.

Thus, it tends to be fast and shallow. By

practicing deep breathing through Pranayama,
we reenergize our body.
Benefits of Pranayama
Breathing is a normal part of our life, and we
pay little attention to it. We do it automatically
without concentrating on it.
Why then do we have to learn yoga breathing?
Here are some reasons why Pranayama is
important:
Pranayama teaches us the proper way to breathe -slowly and
deeply.
It increases the capacity of our lungs, bringing more oxygen
supply to the body.
Pranayama reduces the toxins and body wastes from within our
body.
It prevents diseases.

 Pranayama helps with digestion.

Pranayama develops our concentration and focus.
It fights stress and relaxes the body.
Pranayama offers a better self-control.
Pranayama leads to a relaxed body and mind.
4 Types of Pranayama
1. Full Yoga Breath (three part breathing): belly rib chest
2. Alternate Nostril (Anuloma Viloma): breathing sequence though
each nostril separately.
3. Abdominal pumping (Kapalabhati): A rapid pulsing of the
diaphragm in and out with the breath.
4. Ocean Breath (Ujjayi breath): a vocal breath that is done in the
back of the throat creating an ocean sound.
BHASTRIKA
Method
Sit in comfortable Asana. Breathe in (inhale) through both nostrils
forcefully, till the lings are full and diaphragm is stretched . Then
breathe out (exhale) forcefully . But ensure that the abdominal cavity
does not blow up due to the air breathed in. Initially perform this with
low speed. Healthy person can increase the speed gradually to
medium and then high speed .
Duration: 5 minutes
Precautions:

 High BP patients shall not practice at medium or high

speed
Air should be breathed in up to diaphragm. Dont make
inward and outward movement of abdominal.
For better benefit, close your eyes and chant Aum in your
mind
Benefit
Cures sinus related diseases like cold, cough, asthma etc.
Cures throat related diseases like Thyroid and Tonsils
KAPALBHATI
Method
In Bhastrika Pranayama, Puraka and Rechaka are done with the
same amount of force, where as in Kapal-Bhati more attention is to be
given to the act of forceful Rechaka. In Kapal-Bhati, the Puraka is
to be done with normal, usual force but the Rechaka has to be done
with as much of force as is at your command. In doing so, the
abdominal area, also makes inward and outward movements. short,
breathe in normally and breathe out forcefully, so as to influence the
organs of the abdominal area.
Duration:
Start with three minutes and gradually increase the duration. Healthy
person shall practice for 15 minutes. Acute disease patients shall
increase the duration up to 30 minutes as per the gurus guidance.
Precautions:

 Pregnant woman should not practice this Pranayama.

High BP patients shall practice as per the guidance of guru.
People whose glands secrete lots of bile inside the body
are termed as Pitta Prakriti. They should not practice this
Pranayama for more than 2 minutes during summer
season.
Benefit
Obesity, diabetes, flatulence, constipation, acidity and
diseases pertaining to kidneys and prostate glands etc. are
cured.
Face become Lustrous and attractive.
Organs in the abdominal cavity viz. stomach, pancreas,
liver, spleen, intestine, prostrate and kidney function more
efficiently and develop immunity towards diseases. It
strengthens the intestines and improves digestion.

AMITY UNIVERSITY
RAJASTHAN
BASKET COURSE

YOGA

SUBMITTED BY:PULKIT TALUJA

B.ARCH SEM 8
A.S.A.P., A.U.R.

AMITY UNIVERSITY
RAJASTHAN
BASKET COURSE

YOGA

SUBMITTED BY:Sambhav Mehta

B.ARCH SEM 8
A.S.A.P., A.U.R.