yoga basics and some positions (2)

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ORIGINS OF YOGA

A ong, ong time ago in t e Hima ayan ing om o Ti et, egen as it t at t e go ess Parvati was so istresse y a t e uman su ering in t e wor

that she climbed to the top of Mount Kailash, to the abode of the snows, where Lord Shiva was seated in deep meditation. She pleaded with him to teach

her the divine science of self realization, so that she could then teach and help the suffering, ignorant and evil people of the world. Thus Lord Shiva gave

Parvati the first teachings of yoga - the path to enlightenment and liberation. This ancient wisdom was recorded in the Tantric and Yogic Shastras,

sacred text of the Vedas, giving guidance for peaceful, holistic and spiritual living. It was passed down from guru to student for thousands of years and

DEVELOPMENT OF YOGA

lifestyle, providing a strong foundation for advanced practice. Yoga brings health, happiness and inner peace to your mind, body and spirit and

illuminates the path of self-discovery and enlightenment.

oga covers a range o ec n ques an p osop es. y exerc s ng every par o e o y, on ng e musc es an o n s, e sp ne, e en re s e e a

system, the internal organs, glands and nerves, all systems are restored to radiant health. Powerful breathing techniques recharge the whole system with

prana - life force energy. Relaxation and meditation techniques bring inner peace to the mind allowing you to explore higher realms of consciousness.

stress, promoting strength and vitality, weight loss, resistance to disease. They develop love, wisdom and compassion inspiring self-discipline and

spiritual living.

INTRODUCTION TO YOGA

There are four forms of yoga Gyan (Knowledge of understanding/Path of Knowledge), Bhakti (Love and Devotion), Karma (The path of selfless action and

selfless service/ All action belong to Supreme Being) and Raja (Discipline of meditation practice/ Royal path to yoga).,

your daily life. This is achieved by regularly practicing yogic techniques in a systematic and progressive way. Under the guidance of an experienced

yoga instructor you can develop a personal discipline that trains the mind and body to become healthy and live in balance and harmony. Most of the

yoga styles taught today throughout the western world are variations of Hatha Yoga which involves stretching, breathing and relaxation techniques.



jivatman and paramatman, that is between one's individual consciousness and the Universal Consciousness. Therefore, yoga refers to a certain state of

consciousness as well as to methods that help one reach that goal or state of union with the divine. The true meaning of yoga is to bring about this

change using systematic purification of the mind and body through moral, spiritual physical and mental discipline.

we know were we are going and how we are going to get there. This careful observation will allow us to discover something new about ourselves. When

we gain more understanding of ourselves and reach a point we have personally never been before, that is yoga. The more we progress, the more we

become aware of the holistic nature of our being, realizing that we are made of body, breath, mind, and more. If we are to become complete human

beings we must incorporate all aspects of ourselves, emphasizing all aspects of human life, including our relationships with others, our behavior, our

health, our breathing, and our meditation.

All these qualifications are listed in a yogic text called the Gherand Samita. They are; body purification, steadiness of the body, determination, patience,

lightness of the body and mind, direct perception, detachment, and to be unaffected by the woes of the world and life. These practices and experiences

are the means to achieve perfection. Yoga helps to develop these required qualifications in the aspirant, enabling him or her to progress along the path

to perfection, allowing men, women and children of all ages to reach their full potential. This objective may only be achieved if there is balance and

harmony between mind and body.To live harmoniously the mind, body and spirit must develop in a balanced way according to individual temperament

and capacity. This all helps to make the purification process deep-rooted and ensure success.The vast science of yoga can be divided into five points:

proper exercise, proper breathing, proper relaxation, proper diet and proper thinking and meditation. Following these simple points will make a positive, , , , ,

over time you are different. With patience, gentleness and determination yoga can make this change a positive one. Yoga introduces us to ways of seeing

that create opportunities for us to recognize ourselves better. Yoga helps each of us to attain what was previously unobtainable. Therefore practice yoga

everyday, if possible under the guidance of a qualified yoga instructor. Yoga is a journey of self-realization and self-discovery that cannot be bought by

TEN PRINCIPLES OF YOGA

1 Discipline

through universal moral commandments and self-purification through spiritual discipline. Swami Sivananda says “To achieve the goal of yoga one must

have constant spiritualization of all activities and cultivation of virtues such as non-violence, truthfulness and celibacy.” If you are not religious try to

maintain mindfulness and constantly be in the present moment aware of all actions and thoughts.



2 Food

Eat a nourishing and well balanced diet, based on natural foods. Avoid over-eating. Avoid fasting too much. Avoid over-processed foods. Eat only foods

that are easily digestible. This keeps the body light and supple and the mind calm, giving a high resistance to disease. It is essential to drink plenty of

water between meals, especially during periods of intense practice. Take natural remedies for illness, avoiding pharmaceuticals and synthetic medicines

3 Sex

be reduced and controlled as much as possible. This will save huge amounts of energy and considerably decelerate the aging process. It will also help in

reducing the great attachment that people have with sex and the material world. Hatha Yoga does not utilize the transcendental experience of sexual

4 Sleep.

but most people have 8 to 10 hours. Try to go to sleep at 9 or 10 P.M. and get up around 5 or 6 A.M. This is ample time to get a good night’s sleep and

gives you enough time in the morning for yoga practice.

5 Relaxatione ec n que o yoga n ra eep re axa on re eases ens on an s ress n e m n an o y an res s e w o e sys em, eav ng you as re res e as

after a good night’s sleep. It carries over into all your activities and teaches you to conserve energy and let go of all worries and fears. Deep relaxation

leads into pratyahara – withdrawal of the senses – leading to inner awareness and greater concentration. However, in yoga nidra you are not allowed to

6 Exercisery o exerc se regu ar y or a ea y ear , musc es an c rcu a on w ogg ng, sw mm ng an asanas. n a a oga proper exerc se s g ven y e

salutations to the sun and the asana, which work systematically on all parts of the body, stretching and toning the muscles and ligaments, keeping the

spine and joints flexible. and improving circulation and the flow of prana. This brings steadiness and lightness to the body and mind. Never exert un-



7 Breathing

Pranayama - yogic breathing techniques - teaches how to recharge the body and control our mental state by increasing and regulating the flow of prana

- vital energy - conserved in the chakras - energy centres.

8 Concentration and meditation

Being in the present moment, with continuous mindfulness and awareness of every present moment, is the key to spiritual evolution. Concentration

techniques help improve mental stability and awareness. This helps to still the mind, reducing stress and tension in preparation for meditation.

Meditation helps us to find inner peace and teaches how to become aware of the inner self, ultimately transcending all thought, leading to complete

9 Positive thinking and determination

There are many obstacles on the path of yoga. It is extremely important to have a strong determination to succeed while maintaining a positive mental

attitude. Positive thinking promotes mental health and helps to remove negative thoughts, avoiding anxiety and depression through life’s ups and

downs. This includes awareness of all thoughts, speech and actions, and maintaining a high standard of morality.

10 Patience and gentleness

Do not try to rush your progress. Hatha Yoga takes many years of discipline to achieve safe results, and in time you will understand the need for patience

and gentleness. Rushing this process may result from not understanding basic concepts and theories and may cause many problems including physical

and mental injury, ego inflation and exhaustion. Relax. Take your time, advancing slowly but surely, day by day.

PRANA and CHAKRA

cleansing and purifying of these subtle energy channels and awakening of the charkas through the movement of prana. Prana is the vital life-force

energy that pervades the universe. Prana travels through the human body along thousands of subtle channels called nadis, which correspond to nerves

in the physical body. The nadis cross at thousands of junctions in the body called charkas.



circulation of prana permeating the entire human structure. These chakras contain our physical, mental, psychic and karmic history. On a physical level

charkas correspond to the major nerve plexuses and endocrine glands in the body. In most people these chakras lie dormant or inactive. It is with the

practice of yoga that these centres of energy may be awakened and cleansed, thus purifying and unblocking each chakras, allowing free movement of

prana throughout the body. The chakras are then able to absorb and store greater quantities of prana, promoting vitality and strength. Below is a list of

the grand chakra system and their positions along the spine.

VIOLET/PURPLE governs the CROWN chakra, at the top of the head.

BEAUTY, CREATIVITY,INSPIRATION

Related organ:brain

Endocrine gland:pineal gland.

Associated problems:depression, Parkinson's disease, Schizophrenia, Epilepsy, seniledementia, Alzheimer's, many mental disorders, confusion, and dizziness.

Personality Traits:Inspirational leaders, kindly and just, humanitarians, self-sacrifing, visionary, creative,and strong mentally.



Violet relates toself knowledge/spiritual awareness. It is the union with your higher self, with spirituality, and your higher consciousness. Dis-ease can res

an in-balance of energy in this chakra, either too much or too little.The violet energy connects us to our spiritual self bringing guidance, wisdom and inner

and purifies our thoughts and feelings giving us inspiration in all undertakings. Enhances artistic talent and creativity.

positive aspects ofviolet

- a reverence for all life

- self sacrificing in the service of others

- idealism

- an ability to see the appropriate route for thebenefit of the higher self

negative aspects ofviolet

- no concern for others

- feelings of superiority

- lack of contact with reality

INDIGO governs the BROW chakra or third eye, in the centre of the forehead.

INTUITION,MYSTICISM, UNDERSTANDING

Related organs:eyes, lower head and sinuses

Endocrine gland:pituitary gland.

Associated problems:tension headache, migraine, visual defects, short-sightedness, long-sightedness, glaucoma,cataracts, sinus problems, ear problems.

Personality Traits: Intuitive, fearless, practical, idealistic, wise, and a truth seeker.Indigo self responsibility

ownintuition.(the ability to see things from a 'higher' viewpoint rather than purely for satisfaction of the ego or one's material comfort.).The indigo energy con

to our unconscious self, and gives us the experience of being part of the whole universe. Strengthens intuition, imagination, psychic powers, and increase

activity.



positive aspects ofindigo

- highly intuitive

- faithful

- clear sighted

- integrity

- orderly mind

negative aspects ofindigo

-inability to trust intuition

-scattered mind

-inconsiderate

-blinkered vision

BLUE governs the THROAT chakra.KNOWLEDGE, HEALTH, DECISIVENESS

Related organs:throat and lungsEndocrine gland:

chakra.Associated problems:

asthma; bronchitis; hearing problems; tinnitus - may also be connected to problems with the brow chakra; problems of the upper digestive tract; mouth ulc

throats, tonsillitis.

Personality Traits:Loyal, tactful, affectionate, inspiring, inventive, caring, and cautious.

Blue is the colour of the spirit and relates toself expression- speech, communication, the ability to communicate our needs and requirements; Spirit of truth

purpose.This is a mentally-relaxing colour. Blue has a pacifying effect on the nervous system and brings great relaxation - ideal for sleep problems, and hyper-a

children. Connects us to holistic thought, and gives us wisdom and clarity enhancing communication and speech.



positive aspects ofblue

- loyal

- trustworthy

- tactful

- calm

negative aspects ofblue

- unfaithful

- untrustworthy

- self-righteous

- cold

GREEN governs the HEART chakra.

BALANCE, LOVE, SELF CONTROL

Related organs:heart and breastsEndocrine gland:thymus glandAssociated problems:

other problems related to the immune system, allergies, cancer of the breast. TURQUOISE also has a helpful effect on the immune system and also helpful in re

the throat chakra. PINK also relates to the heart chakra being the colour of love.

Personality Traits:Understanding, self-controlled, adaptable, sympathetic, compassionate, generous, humble, nature loving, and romantic.Green love/self love

ourselves.Helps relax muscles, nerves, and thoughts. Cleanses and balances our energy, to give a feeling of renewal, peace and harmony. Green conne

unconditional love and is used for balancing our whole being.

positive aspects ofgreen



- compassion

- generosity

- harmony/balance

- loving

negative aspects ofgreen

- indifference- jealousy

- miserly

- bitterness

YELLOW governs the SOLAR PLEXUS chakra, situated below the ribs.

WISDOM, CLARITY, SELF-ESTEEM

Related organs:liver, spleen, stomach and small intestine.

Endocrine gland:pancreas

Associated problems:diabetes, pancreatitis, liver disease, peptic ulcer, Coeliac's disease, and gall stones.Personality Traits:Good-humored, optimistic, confident, practical, and intellectual.Yellow self worth

the intellect.Gives us clarity of thought, increases awareness, and stimulates interest and curiosity. Yellow energy is related to the ability to perceive and understa

yellow energyconnects us to our mental self.

positive aspects ofyellow

- confident

- alert

- optimistic



- good humored

negative aspects of yellow

- feelings of inferiority

- over analytical

- sarcastic

- pessimistic

ORANGE governs the SACRAL chakra situated in the lower abdomen.

HAPPINESS, CONFIDENCE, RESOURCEFULNESSRelated organs:

descending to the scrotum by birth.)

Endocrine glands:ovaries and testesAssociated problems:

prostate disease.

Personality Traits:Enthusiastic, happy, sociable, energetic, sporty, self-assured, and constructive.Orange self respect

activities.Brings joy to our workday and strengthens our appetite for life! Orange is the best emotional stimulant. It connects us to our senses and helps to

inhibitions and makes us independent and social.

positive aspects oforange

- sociable

- creative

- joyous

- independent

negative aspects oforange



- withdrawn

- destructive

- despondent

- over-dependent

RE D governs the BASE chakra situated at the base of the spine.

VITALITY, COURAGE, SELF CONFIDENCE

Related organs:kidneys and bladder, the vertebral column, hips and legs are also areas related to this chakra.

Endocrine gland:adrenal gland.

Associated problems:constipation, diarrhea, piles, colitis, Crohn's disease, cold fingers and toes, frequency of urination, hypertension (high blood pressure

stones, impotence, hip problems, legs and feet. PINK can also be used here when a more gentle energy is required.

Personality Traits:Courageous, confident, humanistic, strong-willed, spontaneous, honest, and extroverted.

Re d relates toself awareness. It is the area of survival and stability and your place on this earth.The colour red provides the power from the earth and gives e

all levels. It connects us to our physical body. Everything that is to be commenced needs the life vitality of red.

positive aspects ofred:

- security

- courage

- strength of will

- pioneering

negative aspects ofred:

- insecurity

- self pitying



- aggressive

- fearful



Benefits of Yoga

Physical Benefits:

associated with the body, like:

increases flexibility in muscles and various muscular joints,

strengthens the spinal cord,

recovers back aches,

improves muscular skeletal conditions, digestion and elimination,

stimulates glands and endocrinal system,

improves heart condition,

proper blood circulation,

recovers breathing disorder,

boosts immune response,

decreases cholesterol, diabetes,

maintains blood pressure level,

increases the stamina and

maintains a balance and grace all over.

Psychic Cure:

any kind of muscular strain or chronic strain, refreshes the body from fatigue, stress and body aches, helps to

relax the body and mind, increases concentration and awareness, and frees the spirit.

Yoga as a Life Saving Tool:

Doctors around the world have echoed that Hatha yoga can relieve a number of potential life threatening

diseases like arthritis, arteriosclerosis, chronic fatigue, AIDS, diabetes, asthma, obesity etc.

Yoga Higher Than Other Exercises:

among his outer self as well as his inner. If the postures are done correctly then yoga breeds a positive effect

both in the inner and outer selves of an individual. Exercises like walking, jogging, cycling, swimming, biking

can only look after the physical development of the body, whereas, yoga brings peace of mind, refreshes the

Yoga is For All:

Yoga bends over all human beings of all ages with positive and happy effect.



discipline of mind.

For teenagers, yoga helps them to restore their youthful energies into constructive work.

regain his inner strength.

In old age, yoga plays a vital role in recovering severe ailments and any muscular complications.

During pregnancy, yoga helps a mother to cope up with the stress and fatigue thereby resuming her energies

and happiness. Yoga also promotes good health to the child in her womb.

Yoga is helpful in modern living as it counteracts numerous problems of modern existence.

power of concentration and other latent spiritual powers.

Internal Transformation:

releasing them thereby maintaining a harmony all through the body. It helps a man to strike a balance between

his physical, mental and spiritual selves.

Establishes a Unity With The Divinity:

harmonious relationship with your inner self, thereby gaining a complete knowledge of one-self. This is what

yoga aims at – Complete ‘self-development’ and total ‘self-realization’. Thus the mind is purified to be immersed

in complete self-knowledge which results in perfect and virtuous living that every man craves for.



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Asana

Adho Mukha Svanasana

Anantasana

Ardha Halasana



Ardha Matsyendrasana

Ardha Padmasana

Balasana

Bhadrasana



Bhujangasana

Chakrasana - Standing Wheel Pose

Chakrasana - The Wheel Pose Supine



Dandasana

Dhanurasana

Garudasana



Gavasana

Gomukhasana

Halasana



Janusirsana

Kandasana

Konasana



Makarasana

Marjari Asana

Matsyasana

Mayurasana



Natarajasana

Naukasana

Oordhwa Padahastasana



Padahastasana

Padmasana

Paschimotanasana



Pavanamuktasana

Plank Pose

Purna Titali Asana



Samasana

Sarvangasana



Sasankasana

Savasana

Setu Bandha Sarvangasana

Shalabhasana



Sirshasana

Sukhasna



Supta Udkarshansana

Supta Vajrasana

Surya Namaskar

Tadasana



Talasana

Trikonasana



Ugrasana

Upavistha Konasana

Urdhva Mukha Svanasana

Ushtrasana



Utkatasana

Uttanapadasana

Uttanasana



Vajrasana

Vakasana



Vakrasana

Veerasana

Viparit Karani



Virabhadrasana

Vrikshasana



Benefits

1 The yoga pose can be used to overcome stress and depression.

2 It improves the digestive system.

3 Adho Mukha Svanasana can be very beneficial for patients of high blood pressure, asthma, sciatica and sinusitis

4 The shoulders, legs, spine and whole body get stretched.

5 Woman with menopause can benefit from this posture.

6 This yoga pose relieves fatigue and rejuvenates the body.

1 Anantasana can improve blood circulation.

2 This yoga pose helps stretch hamstring and calves.

1 You can practice this asana even on your bed before you get up in the morning. This will help cure constipation

2 Ardha Halasana helps regulate bowel movements.

3 It helps build up elasticity of the abdominal region.

4 Practicing the asana several times a day brings relief to people with varicose veins.

5 The pose prevents hernia.

6 Women suffering from menstrual disorders should practice Ardha halasana.



1 The pose massages the entire spine and makes it supple.

2 As each vertebra rotates in this pose, it increases the flexibility of the spinal column, particularly of the lumbar

1 Those who find Padmasana or the Lotus Pose difficult can start with this pose. It increases the flexibility of hips,

2 This pose is very good for meditation.

1 This asana provides relaxation of body and mind.

2 The spinal column becomes stronger.

3 Balasana can help you overcome fatigue.

4 You can get relief from back and neck pain.

5 Your entire back, hips, thighs and knees get a good stretch and thus get relaxed.

1 The pose can relieve stiffness of knees, hips and ankle-joints

2 Bhadrasana should be practiced for healthy kidneys, prostrate, and urinary bladder.



3 Tension is released from the spinal coccygeal and sacral regions.

4 Practicing of this posture helps in blood supply to the muscles and ligaments of the uro-genital region.

5 The pelvis and groin muscles are strengthened.

6 Inner thighs get toned up.

1 Flab is reduced especially of the hips, abdomen and waist.

2 This asana helps overcome fatigue after a tiring day.

3 Bhujangasana helps to get a proper posture and also get rid of back humps.

4 Your posterior, arms, shoulders and wrists will become stronger.

5 People with low blood pressure should practice Bhujangasana

6 Stiff neck and back can be treated with this pose.

7 It helps relieve all pains in the neck and the back.

8 Your digestive system improves and can be helpful in treating loss of appetite.

1 The lateral bend in Chakrasana makes the spinal column elastic.

2 This pose also makes the hip joint flexible..

3 The pose is good for checking the rigidity of the rib cage, resulting in an increase of lung capacity.

4 Chakrasana results in a supple and resilient body..

1 The pelvic and abdominal muscles gain strength with this pose.

2 Supine Chakrasana benefits all parts of the body.

3 The posture also helps strengthen the neck, arms, wrists, fingers, spine, backside, thighs, knees, ankles and feet.



1 The legs, arms, back and spine all get stretched.

2 Tired feet get relief from this pose.

3 Practice of Dandasana corrects bad posture.

4 Dandasana can alleviate sciatica pain.

5 This pose improves digestion.

1 Pain in the neck, back and lumbar region can be treated with this pose.

2 Diabetic patients should perform this pose.

3 Dhanusasana can relieve you of rheumatic pain.

4 The pose benefits women a lot in reducing flab of abdomen, waist, hips and thighs.

5 The pose improves the flexibility of the entire body.

6 If you suffer from constipation or flatulence,Dhanurasanacan give you relief.

7 The pose improves the digestive system.

8 Urinary problems and dyspepsia can be cured with this pose.

9 The buttocks and thigh muscles are both strengthened.

10 Muscles of the pelvic region, lumbar region, and the abdominal area are made stronger and suppler.

11 Sciatica can be treated with regular practice of Dhanurasana.

12 The heart, liver, spleen, bladder, the genital organs and the solar plexus also benefit form this pose.

1 The hips, thighs and shoulders are stretched.

2 The yoga pose helps improve the balance of your body.

3 Ankles and knees are strengthened with regular practice of Garudasana.



1 The neck and upper part of the body get stretched.

2 The abdominal organs benefit from this pose.

3 The spinal column gets massaged.

1 Muscles of the thighs, hips, upper back, upper arm and shoulders are strengthened.

1 The pose helps in treatment of rheumatism.

2 It relieves tension from the neck and back, by stretching the muscles of the region.



3 It cures slouching and helps in attaining a straight standing posture..

4 It helps attain a slimmer waist as well as makes the hips suppler..

5 Halasana exercises the entire spinal column and provides flexibility.

6 This pose should be practiced by people wanting to lose weight and attain a flat tummy.

7 It helps in removing laziness and fatigue

8 Your heart gets strengthened owing to the alternate pressure put on the heart muscle. Blood circulation is also i

1 Sciatica and the solar plexus get great benefit from this pose.

1 The asana is a cure for several sexual disorders.

2 It also helps overcome impotency.

3 Joint pains are relieved with practice of this pose.

4 It provides flexibility of hips by removing stiffness.

5 The pose is beneficial for the lower part of your body.

1 This pose is helpful in relieving back pain.

2 Flexibility of the spine increases.



1 Makarasana is the perfect pose for relaxation of both mind and body.

2 It helps relieve fatigue after a strenuous yoga session.

3 The asana helps keep control over high blood pressure.

4 Breathing problems and genito-urinary disorders are cured.

5 Makarsana is beneficial to the digestive system.

6 It helps get rid of flatulence and scoliosis.

1 The spinal cord is stretched and gets massaged.

2 The abdominal organs benefit from this pose.

3 Practice of Cat pose helps reduce stress.

1 The spinal column gets toned.

2 It increases your lung capacity.

3 It helps in correcting any abnormal curvature of your spine.

4 Flexibility of dorsal and cervical regions increases with regular practice.

1 Mayurasana keeps your pancreas and liver healthy.

2 Diabetic patients can benefit from this pose.

3 The abdominal muscles get toned up.

4 Dyspepsia and visceroptosis can get cured with this pose.



1 Natarajasana helps in increasing your concentration power.

2 Hips and legs get toned up.

3 Natarajasana can induce stimulation of the chest.

4 The pose helps you attain balance as well as stability of mind and body.

1 Hips, arms, thighs, knees, calves, feet are strengthened by this pose.

2 Any abnormal curvature of the spine is corrected by Naukasana.

3 Spine attains flexibility with regular practice.

4 Muscles of the back, abdomen, the lower limbs, neck and shoulders become stronger.

1 The pose makes the back, hips and pelvic region suppler.

2 Muscles of thighs and knees get strengthened.

3 The feet, calves, knees, thighs, posterior, arms, diaphragm, shoulders and the neck are simultaneously exercised

4 The abdomen as well as solar plexus attains strength with practice of this pose.

5 Women should perform the pose for a healthy uterus.



1 The entire body is flexed and thus it is good for the overall exercise of the shoulders, neck, chest, abdomen, wais

2 It helps strengthen the hamstrings.

3 The pose gets the buttocks toned.

4 Ligaments and tendons of the entire legs get stretched.

5 Sciatic nerves get pulled.

1 Padmasana helps to get rid of flab around abdomen, thighs and buttocks.

2 The thigh and calf muscles become stronger.

3 Arthritis of knee, ankle and hip joints is relieved with practice of Padmasana.

4 The pose helps attain a straight posture.

5 Padmasana ensures the required blood supply to the abdomino-genital and pelvic areas.

6 All muscles, tendons and ligaments are flexed and extended during Padmasana. They are then relaxed when yo

7 Padmasana tones up the abdomen and spine.

8 The erect spine attained in this posture prevents compression of the abdominal viscera.

1 This yoga pose helps relax the entire body with the stretching of the muscles of neck, chest, shoulders, the spina

2 It helps overcome menstrual disorders.

3 The pose is helpful in slimming down a flabby waist.

4 Spinal column gets supple and flexible.

5 It activates your pancreas; hence diabetic patients should perform this asana.

6 With the pressing of the abdomen the inner organs attain strength.

7 Paschimotanasana relieves rheumatism especially in the muscular portion of the back.

8 Deformities of the spine are treated and thus the pose helps in correcting your posture.

9 Regular practice of Paschimotanasana can help get rid of fat around abdomen, hips, backside and thighs.



10 A protruding belly can be treated with this yoga pose.

11 Paschimotanasana cures seminal weakness and impotency.

12 Paschimotanasana improves the peristaltic action of the bowels curing constipation and other digestive disord

13 Lung capacity is expanded due to stretching of the rib cage.

14 Problems related to intestines and piles can be checked with the posture.

15 Elasticity of arms, elbows, shoulders, legs, knees, ankles and hip joints improves.

1 The pose cures flatulence.

2 It gives relief from constipation and also improves the digestive system.

3 The lower back is strengthened.

4 Pavanmuktasana also helps remove flab from your back and abdomen.

5 The neck and back is stretched.

6 Impotency can be treated with the practice of this posture.

7 Circulatory system performs better.

8 Pavanmuktasana should be practiced by persons suffering from jaundice.

1 The plank pose is good for toning the abdomen.

2 Arms, legs and spine are stretched.

3 Wrists become stronger with regular practice of this yoga posture.

1 The pose is known for its benefits in relieving stress and lifting your spirits.

2 Inner thighs get relaxed.

3 It helps overcome fatigue.

4 Purna Titali Asana soothes your legs.

5 It is also beneficial to the uro-genital system.



1 Functioning of spine improves with practice of this posture.

2 The pose is good for meditation and concentration.

3 The relaxing effect of the pose helps in stabilizing heart beats.

4 It helps in healing the strained muscles of the heart.

1 This yoga pose delays aging and prevents appearance of wrinkles.

2 This asana boosts the functioning of the vocal cords as well as the throat vessels.

3 The spinal column becomes suppler and flexible.

4 The posture corrects abnormal curvature of the spine.

5 Sarvangasana can benefit people suffering from palpitation, bronchitis, tonsillitis, headache, insomnia and epile

6 Leprosy can be treated with this pose.

7 This yoga pose helps you regulate your body weight.

8 Sarvangasana keeps many vital organs of the body healthy and stabilizes the metabolic processes.

9 You can get a leaner figure as the pose helps reduce flab from around abdomen, waist and hips.

10 Pain of the neck and back is also relieved.

11 Hernia, piles and urinary diseases can be cured.

12 Liver and kidneys function better.

13 Sarvangasana exercises the legs.



1 Sasankasana helps get a toned abdomen.

2 The upper back, shoulders and arms are stretched.

3 The yoga pose can relieve spinal problems.

4 Slipped disc can be cured with practice of this yoga pose.

5 Knees and ankles attain strength.

6 Drooping shoulders can be treated thereby correcting one's posture.

1 This is the best asana to attain relaxation of mind and body.

2 The pose can serve as a stress buster.

3 It helps improve your work efficiency.

4 It rejuvenates your body.

5 Regular practice of Savasana helps overcome insomnia.

6 The physical and mental stress and strain during a hectic day can be suitably addressed through a few minutes

7 Savasana helps overcome fatigue.

8 Savasana alleviates headache, angina pectoris and dyspepsia.

9 Different pains and aches are effectively healed.

10 Spinal abnormalities are rectified.

1 This yoga posture alleviates stress and mild depression.

2 Patients of asthma, high blood pressure, osteoporosis, and sinusitis can benefit from this pose.

3 The neck, chin and spine are stretched.

4 Regular practice of this pose improves digestion.

5 The yoga pose can relieve headache, insomnia and fatigue.

6 It is beneficial to women in menopause.

7 Bridge pose helps rejuvenate tired legs.

1 Muscles of lower back and legs get strengthened.

2 It helps reduce flab from thighs, hips, waist, abdomen and buttocks.

3 Waist becomes supple and resilient.



4 Heart muscles get massaged and function well.

5 Regular practice of the pose can get rid of a bulging tummy.

6 Edema of ankles and feet can be treated with Shalabahsana.

7 Regular practice of the pose increases lung capacity.

8 Faulty spinal curvature is corrected.

9 Person suffering from bronchitis can get relief with this yoga pose.

1 Sensitivity of all sense organs is enhanced.

2 This yoga pose is beneficial to all the metabolic systems of the body.

3 The pineal and the pituitary glands are stimulated and thus they function better.

1 It is the easiest yoga pose and can be practiced by one and all.

2 This asana can help you relax your mind and body.

3 This is the posture you should assume for sitting.



1 This yoga pose helps the waist and hip get into better shape.

2 This pose relieves constipation by improving bowel movements.

3 Supta Udkarshasana helps tone the legs.

4 Regular practice of the asana can result in weight loss.

5 The spinal column gets toned and strengthened.

1 The pose tones the muscles of the bowels, pancreas, liver, and kidneys.

2 Circulation of blood to the thighs, knees, back and neck is improved.

3 Supta Vajrasana keeps the gonads and pelvic organs in better health..

4 The muscles of the legs, thighs, pelvis and abdomen are stretched and toned up in the final position of the asana

5 This pose increases your lung capacity by expanding the chest.

1 The nervous system gets toned.

2 Surya Namaskar enhances memory.

3 Hair related problems like dandruff, hair fall, premature graying can all be treated with this pose.

4 Blood circulation to all parts of the body improves.

5 Surya Namaskar helps in reducing abdominal flab.

6 Your spine gets stretched and becomes supple.

7 It restores a young glow to your face and helps get rid of signs of aging.

8 Insomnia can be overcome with this yoga pose.

9 Surya Namaskar revitalizes you and makes you stronger.

10 It stimulates the peristalsis and thereby helps in regulating bowel functioning.

1 This pose can correct your posture.

2 Regular practice can help in increasing height.

3 Back pain and visceroptosis can be treated with Tadasana.

4 Flexibility of spine increases.



1 This yoga pose straightens the spinal column and thus any abnormal curvature can be rectified.

2 The lung capacity increases.

3 Regular practice of Talasana not only strengthens your body but also makes it supple and flexible.

4 The upper body is totally stretched.

5 The respiratory muscles become firmer.

6 This yoga posture strengthens the muscles of the neck, lower back, abdomen and pelvis.

1 Trikonasana relieves pain of the knees, waistline, joints, hips, elbows and the neck besides back pain.

2 Trikonasana also boosts appetite.

3 The pose can cure constipation by enhancing bowel movements.

4 The hips and buttocks get toned.

5 The pose can rejuvenate you after a hard day.



6 Excess flab in the hips, waist and abdomen will be reduced with regular practice of Trikonasana.

1 This pose makes the abdomen stronger.

2 The back muscles get stretched and toned.

3 It tones up kidneys, stomach, liver and other abdominal organs.

4 The excess fat around the abdomen is reduced by practicing this asana.

1 The spinal column is stretched and toned.

2 The hamstrings and calves become stronger.

3 The abdominal organs are stimulated.

4 Upavistha Konasana can help you relax your mind by serving as a de-stressor.

1 This yoga pose helps get rid of signs of aging from the face and neck.

2 Digestion improves with the practice of Urdhvamukha Svanasana.

3 Urdhvamukha Svanasana is a good toning exercise for the arms and legs.

4 The spinal column gets a good stretch and thus gives you mental and physical relaxation.

5 If practiced in the morning, it keeps you rejuvenated all day long.

1 This pose helps expand the chest and thus increases lung capacity.

2 The abdominal organs are stimulated.

3 The entire chest, abdomen and neck get a good stretching making them flexible.



4 Slouching can be rectified with regular practice of Ushtrasana.

5 The lumbar vertebrae are massaged and they attain flexibility.

1 The toe muscles become stronger.

2 People suffering from stiff knees and hip problems can practice Utkatasana to facilitate their movement.

3 Utkatasana is beneficial for the muscles of the feet, ankles, calves, thighs and the hips.

4 Tendons of the legs get flexed and toned.

1 Waist and thighs lose fat and get trimmer.

2 The muscles of the abdomen and lower back become stronger.

3 Leg muscles are stretched and toned.

4 Regular practice of Uttanapadasana improves digestion.

1 Knees, thighs and calves are strengthened.



2 The spinal column gets extended, hence becomes flexible.

3 Uttanasana calms the brain and helps relieve stress and mild depression.

4 Hamstrings, hips and lower back get good exercise.

1 The hips, thighs, knees, calves, ankles, insteps and toes become stronger with regular practice.

2 Flabby thighs can get into shape.

3 The muscles in the vertebral column will be firmed up and strengthened.

4 Stiff joints and ligaments become flexible.

1 Arms and wrists attain power.

2 The biceps get stronger and toned.



1 Vakrasana alleviates backaches.

2 The spine gets extended and attains elasticity.

3 Flab on the lateral side of the abdomen gets reduced.

4 Vakrasana is very beneficial to the nervous system.

5 Vital abdominal organs like the liver, spleen and intestine get toned.

1 Shoulders, arms and legs gain strength.

2 Thighs and calves get extended and thus toned.

3 Spinal column becomes flexible with the practice of Veerasana.

1 Blood circulation to the neck, head and face is augmented.

2 Adrenal, gonad, pituitary and thyroid glands function better.

3 The pose can help you develop inner harmony.



1 Pregnant women can get relief from backaches.

2 Virabhadrasana can boost your energy.

3 The stretching involved tones the body and makes it flexible.

4 Regular practice can build your concentration power.

5 Blood circulation as well as respiration capacity improves.

6 Legs and ankles get strengthened.

7 The yoga pose is beneficial to people with carpal tunnel syndrome.

8 Infertility and insomnia can be treated with Virabhadrasana.

1 Rheumatism patients should practice this pose to alleviate the pain.

2 Vrikshasana strengthens the ligaments of feet, tendons and arches.

3 Neromuscular coordination improves with the practice of this yoga pose.

4 Leg muscles become stronger and get toned.



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How will Yoga help me?

Q1. What are the physical benefits of practicing yoga?

increase the stamina, flexibility, stability and strength. Practicing of yoga postures also brings a feeling of well-

being to the entire body by stimulating the organs and improving the circulation. As the body works more

efficiently, problems like headaches, back pain, stiff hips and digestive disorders can all be alleviated.

Pranayama, the breathing techniques can lower the blood pressure, increase cardiovascular efficiency and aid

Q2. What are the mental benefits of yoga?

beneficial to our mental health. Yoga can help reduce stress, improve concentration alleviate mood swings. It

brings awareness and the ability to be 'still'. Practicing pranayama helps bring mental clarity and calm.

Q3. What are the diseases that can be cured by yoga?

Yoga can be useful in reducing the effects of the diseases like hypertension, spondilytis, asthma, arthritis, slip

disc, digestive disorders, menstrual disorders, mental disorders and sleeplessness and many more like these.

Q4. What is the advantage of Yoga over to other exercises?

Exercise increases strength and stamina of the muscles but Yoga affects complete body mind complex and

triggers a change from negative to positive direction on the physical, mental, spiritual plane of existence.

Q5. Can Yoga delay middle age?

naturally atrophies.

glands and organs. Unlike other forms of exercise, which develop fitness by stressing the body, yoga builds

strength and endurance while lowering the stress hormones that age us.

Q6. Can yoga make me stronger?

stand require enormous muscle control in order to prevent you from falling over. This helps to build and

strengthen your muscles. The muscles you develop during yoga are more likely to be elongated, because while

you are strengthening them, you are simultaneously lengthening them. You also do not focus on an isolated

muscle, but actively recruit the smaller muscle groups as well. You truly work your entire body when you

Q7. Can yoga relieve my back pain?



Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles. Back

and abdominal muscles are essential components of the muscular network of the spine, helping the body

maintain proper upright posture and movement. When these muscles are well conditioned, back pain can be

greatly reduced or avoided. However, not all yoga asanas can automatically relieve the pain, some might even

aggravate the pain. So it is advisable to perform the poses under the guidance of a trained yoga teacher. Some

Q8. I'm stressed out - will it help me to relax?

effects. Because of the body/mind connection, if the muscles are relaxed by stretching, the mind will also relax,

with less anxiety and better sleep patterns.

Q9. Can Yoga help cure migraines?

manageable through yoga. Regular practice of yoga, including postures, pranayama and meditation can help

relieve the suffering. Postures will help improve blood circulation and also relieve physical tension and stress,

which may be a contributing factor to migraines.

Q10. Can Yoga treat arthritis?

reach deep into troubled joints.

preventing and dealing with arthritis. It also reduces stiffness and makes your joints function normally. In

addition, the controlled stretches in conjunction with deep breathing exercises, relax and release the muscles

that have seized up around the joints to protect them.

Q11. Can yoga treat obesity?

as Ashtanga and Vinyasa are cardiovascular exercise and may help you lose weight if done regularly, along with

proper diet changes. Regular practice of Yoga and controlled life style reduces obesity. Yoga has different effect

on obesity, which is permanent in nature than other techniques for obesity reduction. Weight loss is permanent

but one needs to practice few important techniques regularly.

the abdominal organs, stimulate both the nervous and circulatory system, and reduce stress. Yoga also helps one

to gain a better understanding of ones self, leading to acceptance and appreciation which will help eliminate the

psychological reasons for Obesity. The practice of Yoga deals with all the aspects of an individual: the mind,

body and spirit, giving a person control over his mind and body and making the effect more permanent than

Q12. Can yoga cure insomnia?



blood circulation to the sleep center in the brain, which can normalize your sleep cycle. You will have a more

restful sleep because of the relaxing aspect of yoga and the subsequent relieving of stress, tension and fatigue.

Q13. Can yoga bring energy?

you feel more alive. In many Western exercise systems, energy is thought of as something to be used up - we talk of expending energy to burn calories. However, the yogic understanding of energy is not related to burning

calories at all- in yoga, energy is related to a subtle force called prana. This subtle energy is said to flow through

all living things. The practice of yogic postures assists the flow of prana and thus helps in the free circulation of

Q14. Can yoga help me in PMS?

occur up to two weeks prior to the onset of menstruation. Several yoga poses are proven to ease menstrual pain.

It also help your mind and body adapt with stress, anxiety and depression making you feel relaxed and calm,

and enabling you to cope with psychological symptoms of PMS.

Q15. Can yoga help me ease stress and postpartum depression?

It is the breathing, along with the repetition of sounds and visualizations that help balance our hormones,

purging the negative chemicals that can cause some women to experience postpartum depression. After giving

birth, a woman's body makes a complicated physiological switch from pregnancy to nursing, and yoga can help

Q16. Can yoga help keep a check on my blood pressure?

high blood pressure or hyper tension. A combination of biofeedback and yogic breathing and relaxation

techniques has been found to lower blood pressure and reduce the need for high blood pressure medication in

people suffering from it.

Q17. I'm stressed out - will it help me to relax?

effects. Because of the body/mind connection, if the muscles are relaxed by stretching, the mind will also relax,

with less anxiety and better sleep patterns.

Q18. How does Yoga help in my everyday life?

of sailing the ship on the way of happiness and peace of mind. The stable mind and well tuned body can give

him a real joy which does not vanish like our materialistic happiness. These things can be achieved through

Yoga. Yoga can control the working of mind. Once you begin to practice regularly, yoga will help you to live



Q19. Can Yoga improve my personality?

body structure can lead to increase your confidence. The stability of mind, increase in the concentration of the

mind can be obtained with the help of Yoga.

Q20. Will yoga help me in playing my game (e.g. tennis) better?

increases your reach and power. Yogic breathing expands lung capacity and purifies blood. Yogic meditation

helps the player to become calmer and centered in whichever game they are playing.

Can I do Yoga?

Q1. Can anyone do yoga?

for individuals of all ages, and of any ethnic, linguistic, or religious background. Yoga can always be adapted to

your individual needs, whatever circumstances.

Q2. Can children practice yoga?

into account your physical limitations.

Q3. How can yoga benefit my child?

concentration and sense of calmness and relaxation improves. Doing yoga, children exercise, play, connect more

deeply with the inner self, and develop an intimate relationship with the natural world that surrounds them.

Yoga brings that marvelous inner light that all children have to the surface.

Q4. Who should not practice yoga?

for people of any age, ethnicity, or religion. However, if you are suffering from any medical problem or

recovered from an injury or operation, it is advisory to consult a doctor before taking up yoga, since yoga may or

may not be right for you. It is also necessary to inform the instructor of your health before attending a session.

Q5. Is it ever too late to start practicing Yoga?

twelve 12 years. It can be practiced at the age of 80, years. But one should do only those asanas that are suitable

to one's physical conditions.

Q6. Can I practice yoga even if I have knee trouble?

take. In standing poses, put most of your weight on the back leg, keeping it strong and straight. Do not attempt

lotus pose. Practice virasana, hero's pose often. If your knees hurt a lot in this pose, prop yourself up on a few



Q7. I've got a bad back - is it OK to do yoga?

However, the term "bad back" can cover a multitude of problems from a minor muscular spasm to major

degenerative damage to the discs and/or vertebrae. If you suffer from serious degenerative problems you may

need to modify or omit certain postures. If you suffer from chronic pain (whatever the cause), it is particularly

important to consult your physician and/or physiotherapist before you begin. If you have been given the green

Q8. Can I do yoga if I am pregnant?

pregnancy. Yoga is a great way to keep fit during pregnancy. In particular it can help strengthen the pelvic area,

normalize thyroid functioning and blood pressure, and help keep you calm and relaxed -- all of which is good

for the baby, too. In general, however, you want to avoid strain, compressing the belly or abdomen and inverted

Which Yoga is best for me?

Q1. What are the different types of yoga?

There are many different kinds of yoga. They are:

Ashtanga Yoga

Bhakti Yoga

Hatha Yoga

Jnana Yoga

Karma Yoga

Kriya Yoga

Kundalini Yoga

Mantra Yoga

Raja Yoga

Swara Yoga

Q2. What is Hatha yoga?

awareness that is often called mindfulness, all performed well within your own personal comfort zone. The

Hatha Yoga system includes asana along with the six shatkarmas (physical and mental detox

techniques),mudras andbandhas (psycho-physiological energy release techniques) andPranayama .

Q3. What is Ashtanga yoga?



the path of purification is composed of eight spiritual practices. Ashtanga is physically demanding. Participants

move through a series of flows, jumping from one posture to another in order to build strength, flexibility and

stamina.

Q4. What is Kripalu yoga?

gentle, introspective practice that urges practitioners to hold poses in order to explore and release emotional and

spiritiual conflicts. In Kripalu yoga, the both meditation and motion combine together throughout the class. One

is not distinct from the other, and it truly is a union of the mind and body.

Q5. What is Kundalini Yoga?

This system of Yoga is concerned with awakening of the psychic centers or chakras, which exists in every

individual. There are six main chakras in the human beings. In Kundalini Yoga, higher-level chakras are

awakened and also the activities associated with these higher psychic centers.

pranayama, mudra andbandha and other forms of Yoga such as Mantra Yoga are also used to stimulate the

awakening.

Q6. What is Bikram Yoga?

postures (or asana) and two breathing exercises that are performed in a heated room. The postures are vigorous

and demand a lot from the students. The heated room, typically around 95–105 °F (35–40 °C), makes muscles

more pliant and encourages sweating which purportedly acts as a purifier. The twenty-six posture exercisessystematically move fresh, oxygenated blood to one hundred percent of your body, to each organ and fiber,

restoring all systems to healthy working order, just as Nature intended. Proper weight, muscle tone, vibrant good

health, and a sense of well-being will automatically follow. People of all levels, ages and body types practice

Q7. What is Iyengar Yoga?

can be used by all practitioners of yoga. "Research based experience" and "experience based research" has helped

him in evolving this technique which is now known as "Iyengar Yoga". The Iyengar method of Yoga is initially

learnt through the in-depth study of asanas (posture) and pranayama (breath control).

Pattabhi Jois' system of Hatha Yoga). Patanjali has penned the ancient Indian heritage of Yoga through his

treatise the Yoga Sutras of Patanjali. Readings from and references to the Yoga Sutras are interwoven into the

asana practice by the Iyengars and an essential part of any experienced Iyengar teachers class.



variations of many of them) from the simple to the incredibly difficult. The use of props, designed by Guruji ,

such as wooden gadgets, belts, ropes helps the practitioner to achieve perfection in any asana. These have been

structured and categorised so as to allow a beginner to progress surely and safely from basic postures to the most

advanced as they gain flexibility, strength and sensitivity in mind, body and spirit.

Q8. What is Power Yoga?

3 variations of the sun salutation, named simply A, B, and C. All of the other standing postures are thrown into

modifications of these 3 series, making the practice very vigorous and challenging. Generally, non "power yoga"

yoga classes are slower, softer and a bit more static.

provided. The other problem is that a beginning student doesn't know how or when to slow down, stop or

modify a posture. Both of these problems lead to yoga students hurting themselves in class by poor alignment in

the postures and by over exerting themselves and going past their edge.

Q9. What is Corporate yoga?

Smart corporations are idenifying this and are making new policies towards staff maintainace and improved

productivity with the use of yoga. Yoga gives your employees tools to deal with and eliminate tension and aches

and pains created from the work setting. It can be done practically anywhere (board room, lunch room), and it

can be shared by people of completely different fitness levels and ages.

Q10. What is Mental Yoga?

Mental Yoga is based on the insight that stress that doesn't come from what's going on in your life - it comes

from your thoughts about what's going on in your life. This new process dissolves stress at its source in the mind.

This is a mental workout that teaches you how to transform your life from the inside out by examining your

Q11. What is Office Yoga?

an entire yoga practice at your desk. No yoga mat needed--all exercises are performed while standing up or

sitting down in a chair. There are various books promoting this. These exercises are aimed at to relieve pain,

reduce stress, maintain your center and increase energy all at your desk!

Q12. What is Zen Yoga?

movements of Chinese Tai chi and dynamic breathing exercises of Chi Kun (Qigong). In this type of practice

more emphasis is on breathing, stretching and relaxation. Zen Yoga uses body movement to promote deeper and

fuller respiration and helps to develop a better awareness of correct breathing.



Q13. Which type of yoga is the right choice for me?

branches has a distinct style with different emphasis and specific characteristics. But the ultimate aim of all

these different styles is that of self-realization through both the body and mind.

type of person you are and the kind of lifestyle you lead. When choosing a style to practice, follow your instinct

and the advice of a yoga teacher whom you trust and respect.

Getting Started

Q1. Checklist before I start yoga.

Check with your doctor:

aggravate an existing problem. So one should consult a doctor before starting a yoga program. Your doctor, in

addition to assessing whether a yoga program is appropriate for you, can also provide valuable insight as to how

to approach your yoga safely. Once you have this information, you can work with both your instructor and

doctor to determine ways of modifying your yoga practice around those guidelines.

Clarify the benefits:

Most forms of yoga help to promote our flexibility, but the more gentle and beginner-oriented styles won't

always bring an intense change of muscle tone. So one should set a goal and then only take up the level of yoga.

You're more likely to find a match to your needs and preferences if you're clear on what it is you're hoping to

Set realistic expectations:

"10 days to complete fitness" kind of activity. You will benefit from yoga and see its effect over time and not

instantaneously.

Screen your instructor and/or video carefully :

you start. Your first consideration should be that whether this person can instruct you safely and effectively.

Certification doesn't guarantee quality, but it is a start. Yoga Experts recommend that you look for a teacher who

continues to be an active student, continues to study yoga, and regularly practices yoga daily.

finding the right match.

Give it a Try :

one trial run. If you are not satisfied with one instructor or video, try another one, as one style is different from

the other and may or may not suit you.

Research the basic tools:

basic accessory which you must have and is indispensable. You can always add tools as you decide you need

them, but start small, and focus more on committing to regular yoga practice.

Give yourself time:



activity. Now, if you're feeling pain or discomfort, certainly that's a sign to stop, as your body is telling you that

something is wrong. If, however, you're just not sure, or you feel clumsy, inflexible, or confused, stick with it.

Give it a good 8-10 weeks before deciding how you feel about it. This will allow tension and stress, which are

commonly higher when first learning yoga, to slowly, gradually be released.

Comfort should be your priority :

own pace. Customize your poses at the level that feels best to you. Don't ever let anyone physically push your

body into a position beyond that which you are able to assume by yourself; don't let anyone coax you to go

further than you wish to go.

Q2. How should I find and choose a Yoga class and instructor that is suitable for me?

desired, on should also take care to enroll in a class where you find the instructor inspiring, friendly,

encouraging, and supportive.

adjust your alignment, so you need to feel totally safe with him/her. A good instructor will make the class a

secure and peaceful experience for students.

injured knee. Before committing yourself to a particular class, interview several teachers about their credentials

and approach.

Q3. Should I opt for private instructions?

convenient for you and work with you on the specific poses or elements that you'd like to focus on. The teacher

can explain to you how to deepen certain poses, which techniques to use for meditation and how to breathe

properly. In private sessions, you also receive adjustments for the duration of the class, which helps you to go

Q4. Should I join a yoga class or can I follow a routine from a book/Internet?

of an experienced teacher. Not only does studying with a teacher greatly minimize the risk of injury, a teacher is

also able to instruct proper breathing, keep a student motivated and focused, and provide support along the

Q5. Where should I practice Yoga?

practice. One can practice Yoga at home, in the office, at the beach, in a park, anywhere where one has a bit of

room, peace and quiet and some fresh air. Ideally you should have enough space to roll out a yoga mat.

Q6. Can I practice yoga at home?



can substitute for a good teacher. At first you should attend some classes to get a feedback from the teacher, and

then you can follow a yoga video at home and then work out the sequences yourself. But for beginners it is

recommended to attend classes or have an instructor and use videos and books as supplements.

Q7. When should I practice Yoga?

after a heavy meal before beginning your practice. Practicing Yoga Breathing and Meditation Exercises at night

helps induce a deep, restful sleep.

Q8. Which is the best time to practice yoga?

evening at least four hours after your lunch.

Q9. What should be the duration of yoga class or practice?

of breathing and meditation each day can yield benefits. However, you can start by practicing yoga 3-4 times

per week, 30-60 minutes per day. Any yoga is better than no yoga, and 20 to 30 minutes a day is better than 90

minutes once a week. It is best to start slow and gradually build up the duration per day and per week. Your

body may change a lot the first year of yoga, and you need to listen and adapt/adjust your practice to work with

Q10. How often should I practice yoga?

does not mean that you need to practice aggressively in order to make up. Obviously, the more you practice, the

more you benefit, but not at the cost of hurting yourself.

Precautions For Beginners

Q1. Can yoga be done on an empty stomach?

an hour if it is required. But it is strictly forbidden to practice right after having a heavy meal. Even having a

session when thirsty or on an empty stomach is not recommended.

Q2. Is 'warming up' required for yoga?

the initial period but a continuous practice of asanas will ease them. Doing simple asanas and Surya Namaskars

can gradually loosen the stiff muscles and joints.

Q3. What is the ideal time a practitioner needs to spend daily on his practice?

practice it should live upto 1 hour. One important factor should be kept in mind that a session shouldn't exceed

more than an hour including Savasana.



Q4. What if a practitioner exercises for more than the time allotted?

It is highly recommended that a practitioner must maintain the time limit of his practice. Exceeding the time

limit then may result in pulled muscles, torn tendons, strained joints and slipped disc.

Q5. What is the practical way of performing a wide range of yoga in every session?

asanas which should include one Mudra, one Bandha and one Pranayama along with the asanas for regular

practice, which will help to keep a person healthy and youthful. However, a few extra postures are always

encouraged for greater effect but they should be practiced within the stipulated time for the session.

Q6. Are variations in exercises recommendable?

same kind of yoga. But the principle ones cannot be neglected for the practice of the variations. However, they

can be performed as extras within the stipulated time.

Q7. How can a beginner avoid straining?

face that you are straining yourself. It is highly discouraged to bring any kind of violence to any part of the body

which in may strain a muscle or tear a tendon. Yoga must be practiced with pleasure and every movement of it

must be enjoyed thoroughly.

Q8. What is the benefit of practicing yoga daily?

session. It could be that initially one gets tired after the entire session or after practicing some exercises. But with

daily practice the fatigue disappears and makes a person fit and fine.

Q9. Why shouldn't a practitioner feel fatigue after a yoga sessions?

the person has just awakened from a sound sleep.

Q10. What if a practitioner doesn't feel fine after practicing yoga?

techniques are wrong or he is straining himself too much.

Q11. What if a practitioner feels tired while performing yoga?

is recommended to carry out Savasana only, for relaxation and if even that doesn't help, it is better to take a glass

of milk 15 minutes after the session.



Q12. Why does a beginner experience pain in the initial days?

In the initial stage, a beginner faces several pains because his muscles and joints are stiff. But with gradual

practice the elasticity of the body increases and he no longer complains of pain.

Q13. When should the practice be stopped for a beginner?

body due to any of the posture. Particularly, if the pain arises in the chest, abdomen or back then that posture

should be strictly avoided and a doctor should be consulted. The exercise may be resumed only after the pain is

Q14. When should a beginner avoid performing strenuous yoga?

fever or any systematic upset. Moreover, after any kind of surgical operations yoga should be resumed only after

consulting a doctor. When a practitioner is not feeling comfortable or easy on a particular day, asasnas should

not be practiced, except Savasana which can be done for relaxation.

Q15. Why should we practice yoga daily?

time for other activities without giving time to himself at all, then he misses his own good health. A well known

doctrine says 'Health is wealth'. Therefore it is our duty to keep fit and fine to our level best. Regular yoga

practice keeps a person away from sickness, fatigue and tension. Especially, in the modern age where living is

Q16. How much of importance is there in the final pose of each asana?

However, it is more important to attain stability while doing the posture which finally leads to 'final pose' and

this comes with regular practice and dedication to the work given. The act also sharpens one's intelligence

towards perfection.

Q17. Is it correct to force a beginner to keep practicing inspite of a pain?

learner, thereby coming down to the student's level and teach him to grow up with his exercises, gradually. At

this point of time, a student requires a psychological boosting to be cured from his body aches and continue

Q18. Are there any side effects of performing excess yoga?

will end up creating irritations in the body. Excessive practice can lead to fatigue, sleepless nights, increase in

blood pressure, dehydration and premature aging. Even certain exercises done for a prolonged period of time

can cause damage to brain and circulatory system.

Q19. How does a beginner get to know whether he has mastered the asana perfectly?



way to know is that when posture happens spontaneously, then one should assume that he has attain perfection

in that particular pose. For example, as walking happens to us naturally in the similar way the pose should come

to us naturally when we are practicing it, without any difficulty.

Practicing Yoga

Q1. How should I prepare for a practice session?

eat a heavy meal before practicing. You should wear comfortable clothes; a large blanket, towel or yoga mat is

suitable for practicing on.

Q2. Why do we need to be relaxed before beginning yoga?

relieve the stress of daily living. Relaxation before you begin will help you get into the proper state of mind. Take

a few minutes to relax between each series of postures to help re-center yourself and feel the benefits of the

postures you've completed.

Q3. Do I need special equipments to practice yoga?

without special equipment, and by people of all ages. You basically do not need anything to practice Yoga. The

important thing is the attitude - a big heart and a small ego. There are some supplies that are basic and which

can help you be more comfortable and safer in your practice.

Q4. What equipments or props do I need?

added comfort when you do lying or sitting positions.

yard, park - or wherever - the intention to focus, become immersed and attuned to your yoga space in

preparation for practice is signified. It sharpens the focus and awareness to what you are about to do and helps

create just the right mental state for a session. A sticky mat is recommended highly as it helps to ensure that

Q5. Why do I need props?

also minimizes the strain and supports your muscles, thus allowing you to save your energy by exerting less

effort on a pose. The props provide support, enabling you to do the poses that ailments or old age may prevent

from doing.

Q6. What kind of clothes should I wear?

While practicing yoga it is recommended to wear loose or stretching clothes. In other words, yoga clothes you

choose should be comfortable and functional and not distract you from your practice.



important if you sweat a lot. If you wear a sweatshirt, wear a t-shirt underneath in case you become too warm.

Wear comfortable shorts or leggings for supportive, yet unrestricted, movement. Yoga pants or shorts are a great

idea. When you choose the shorts, keep in mind that you might have to spend some time on your head, so make

Yoga is traditionally practiced bare foot- this gives you a sense of close contact with the ground and allows the

muscles in you feet to operate freely. However, socks or soft-shoes can be put on.

Avoid wearing perfume or other scents.

Q7. Should I eat before or after Yoga?

yoga on an empty stomach. It's best not to eat 1½ hours before class, mainly because it is uncomfortable to have

food in the stomach when you're bending, twisting, and exerting yourself. If you need to eat before a class, give

as much time as you can and eat lightly; yogurt and fruit for example.

Q8. Can I drink water during Yoga?

practice, your body will likely sweat and release toxins. Water is necessary to help you flush out the toxins and

replenish any lost fluids. After your practice you will probably be thirsty, so cool, refreshing water will seem like

a wonderful reward after all your hard work.

Q9. Can I listen to music?

recommended to practice in a calm and serene environment. There is nothing in the Hatha Yoga Pradipika, the

Gita or the Sutras of Patanjali saying you to do asana with ocean sounds. It seems to be an entirely Western

Q10. Can I burn incense while practicing yoga?

and hinder in the process of reaching within yourself. However, you can burn incense before practicing

postures in order to create a nice atmosphere, but there should not be smoke in the air during the time of actual

practice.

Q11. Why do they always havesavasana (final relaxation) in a yoga class?

breath to normalize and lets the oxygen flow through the relaxing body.Savasana lets prana (energy) to

balance out throughout your body. Never skip your final relaxation!

Q12. What is the benefit of breathing during yoga?



change your state of mind is extremely strong. Deliberately changing the speed, depth and duration of your

breath can have profound effect on your mind at a low level as well as a higher level.

Togetherasana and pranayama help us to connect with the universal consciousness throughout our daily lives.

Yoga in my Daily Life

Q1. Do I have to change my lifestyle to practice yoga?

Do I have to change my lifestyle to practice yoga?

Yoga is not a religion. It doesn't require that you fast or abstain. You don't have to become a vegetarian or

change your eating patterns. Nor do you have to give up drinking or smoking.

and in tune with your body, you may feel differently about the impacts overeating, smoking and drinking

alcohol have on your body.

Q2. Does one have to be a vegetarian to practice Yoga?

Does one have to be a vegetarian to practice Yoga?

your breathing and alignment of the body and also helps in controlling your body and mind. The only things

that should be taken into consideration before you start practicing yoga is your age and health. As far as diet is

concerned, a healthy diet is sufficient. However, it is advisable to consult your doctor before you start practicing

Q3. Is there a recommended diet to follow with yoga?

No, you don't have to follow any special diet. And no, you don't have to become a vegetarian to practice yoga.

One thing you may find though is that you will become more conscious of your food choices. As you get more in

tune with your body and what it needs, you may find you're choosing more healthful foods.

Q4. Can I include yoga in my everyday activities?

practice yoga daily. Though there is nothing to replace a complete yoga session, but we can include a little bit of

yoga in our daily life activities. For example, when stuck in a traffic jam, instead of fuming over the delay, try to

insert the occasional round of neutral posture and abdominal breathing. You can alternate between shrugging

your shoulders, then relaxing them, from time to time, which can help stave off neck and shoulder tension.

Before going to sleep, you can practice one or two lying yoga poses, which will soothe you and give a good

Q5. How do I build a regular yoga practice?

concentration, reduce stress and provide clarity of mind. All this can be accomplished only of we practice on a

regular basis. Try to follow these tips:



going to practice, because it is important to you.

friend will carry you along.

yoga practice and meditation.

Fix a schedule of practicing yoga in the mornings or evenings and stick to it.

before the most profound results of yoga are realized.

Q6. Can I practice yoga while I am traveling?

large circles, while you are on the long train ride, releasing your neck muscles. Fall forward, placing your

stomach on your thighs, or twist from side to side while on the plane. You could also just close your eyes and

concentrate on your breathing, reflecting and centering your mind.

Yoga And Food

Q1. Do I need to consult a yoga teacher for my diet chart?

recommended that he enjoys his freedom of food and set his own limitations. Moreover a number of factors play

a role in the proper selection of one's individual diet. They are age, size, weight, habits, tastes, metabolism,

climate, availability, resources, occupation, lifestyle, physical activities and social customs. For example, a human

being should change his diet according to his growing age keeping in mind his medical history and his

Q2. Is there an ideal diet for a yoga practitioner?

intake of carbohydrates, proteins, vitamins, fats, minerals, roughage and the so-called trace elements should be

taken care on a daily basis. Moreover having a wholesome diet in a correct proportion taken from a wide range

of natural food is always good.

Q3. Will vegetarian food serve as an ideal ingredient for my diet?

wheat-germ, gram flour, oilseeds, vegetable oils, nuts, roots, tubers, green and fresh vegetables, fresh and dry

fruits, honey, sugar, milk, ghee, butter, sweet buttermilk, sweet curd and germinated grams. A permutation and

combination of these above given natural food in a correct proportion is the best meal for a practitioner.

Q4. Do I have any specific timings for having my food?

too often at irregular intervals. The best way of eating is to space out proper timings in a day and to follow that

regularly. Even taking food at long intervals can be extremely harmful for the body as the stomach remains

empty for a longer time.



Q5. Does light eating in between proper meals help?

snacks taken in between the meals can disturb the digestion process as they will get consumed by your digestive

system and you may lose the appetite for your main meal.

Q6. What is the best time to eat before going to bed?

going to bed as soon as you finish your meal. Also going to bed empty stomach is not recommended. But keeping

your stomach light is advisable.

Q7. Can I eat something just before or after my yoga sessions?

and then take a proper meal.

Q8. Why is being a vegetarian stressed so much while practicing yoga?

normal diet which is balanced is what matters the most. However, as a yogi progresses in his path of yoga, he

soon realizes that killing is unethical and therefore changes his diet automatically.

Asanas and Pranayama give an automatic repulsive force to body and mind that refuses flesh-based diet in order

to bring cellular quietness. Therefore, simple vegetarian dishes do not irritate the system.

Yoga Myths

Q1. Yoga is a sport.

to this physical aspect of yoga, some people think of yoga as a sport or an activity akin to body building. In this

sense, yoga is seen as a casual pastime which one can take up and practice now and then like any sport.

postures may look like the stretching exercises found in some sports. The exercises in yoga are one part of an all-

around program of personal development. The postures are not an end in themselves, but are meant to help

prepare one's body for mental and spiritual development.

Q2. I have to be agile to practice yoga.

of the places they expose. If you are carrying a lot of tension in an area that a pose exposes, the tension will

release, and your range of motion will increase. Yet, if there is no tension in the area, there is no need to release

any, and the pose's job is now to maintain its tension free status as well as create stimulation, which facilitates

circulation which promotes oxygenation which is a prerequisite for regeneration as well as flushing out toxicity.

The goal is to maintain vitality, not to create flexibility. Too much flexibility creates a state of instability and

Q3. Yoga and Stretching are the same.



Awareness in this sense is not a lofty "new age" concept. It is a grounded experience that can be measured by the

ability to do different movements in different areas of the body at the same time. At first when we practice

asanas, we are captivated by the intensity of the stretch itself. But soon we become aware of more than just the

stretch. We begin to sense subtle differences in the body. We see relationships in the body that have a large

influence on our movement, physical ease, and even our mental state. This is the development of mindfulness

Q4. Yoga is a religion.

people from many religions (or none at all). While traditional yoga focuses more on the spiritual, today many

people use purely physical yoga just for exercise. Yoga promotes freedom, so you should not be held bondage to

someone else's beliefs. You should be free to live whichever way is right for you.

Q5. Yoga is only for women.

that yoga is not for them. The fact is that all people are searching for inner peace and all people wish to avoid

disease and live a healthy life. Yoga offers something for anyone who wishes an effective method of physical,

mental or spiritual development and should not be thought of as a discipline reserved only for women or only

Q6. Yoga should be practiced only in the morning.

but your stomach should be empty while practicing. This condition makes the early morning most suited for

practice. The evening time about 4 hours after lunch is also suitable for practice, provided no additional food is

taken in between.

Q7. It is good to practice yoga postures outdoors.

outside your house even a slight breeze may be enough to make you uncomfortable or even catch cold. It is best

to practice indoors. The windows may be open but you should stay away from drafts. In summer it is best to turn

off fans while practicing yoga postures.

Q8. I have to be a Hindu to practice Yoga.

yoga. Yoga is a spiritual science which is very universal in its approach. It can be practiced by individuals of all

creeds and with any set of beliefs. Yoga can help you deepen your spiritual life no matter what your religion.

Q9. Everybody must practice the same postures.

best to perform yoga postures that are individually suited to a particular individual. Thus the postures

performed by man suffering from asthma will be totally different from the needs of a woman suffering from



best suited to your particular needs.

Yoga Safety

Q1. Is yoga safe?

joints, yoga, practiced properly (with an awareness of your physical limitations), is a completely harmless form

of exercise.

Q2. What preparatory steps do I need to take up before starting practice?

It is essential to follow some preparatory rather precautionary steps before you start practicing:

Study each asana properly before practicing it.

Follow the breathing instructions.

Do not hold your breath before attaining your final posture.

Q3. Can yoga be bad if done wrongly?

nature of the body. Yoga is no exception to this rule, and therefore considerable emphasis should be placed on

practicing safely. Most injuries from practicing hatha yoga come from either a reckless, overeager student who

wants to "get really deep into that pose", or a student who is simply unaware of how the body works, and

therefore how it should be treated. Practicing asanas with little to no attention on the precise structural position

Q4. What steps should I take to prevent any injury?

In order to minimize the risk of getting injured while practicing yoga, one should take the following steps:

Choose poses that seem appropriate to your mood and energy level

Breathe evenly and slowly through your nose throughout the postures.

Never rush in and out of a posture, take your time to move softly and smoothly to the next stage.

Never strain in a pose; if it hurts, just stop.

Do inform your instructor about your injuries and medical conditions.

Q5. Don'ts of Yoga

Do not eat any large or heavy meals before practicing.

Do not force yourself to hold the pose.

Do not strain in a pose.

Never rush in and out of a posture.

Do not attempt yogic asanas or so-called breathing practices without expert guidance.



Do not practice asanas in random or in isolation.

Do not split the time of study in the morning and evening.

Do not wear tight clothes, but loose clothing during practice.

Do not practice the asanas more than once in a day.

Do not practice those asanas, which are not prescribed to you.

will get better.

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