Yoga Prabhjot Kaur

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BABA MEHAR SINGH MEMORIAL

COLLEGE OF EDUCATION, KALANAUR


UNDERSTANDING THE SELF

SUBMITTED TO: SUBMITTED BY


Mrs. Sarabjit Kaur Prabhjot Kaur
B.Ed. (sem- 4th)
ROLL NO.: 11082257725
INTRODUCTION
Yoga is essentially a spiritual discipline based on an extremely subtle science which focuses on
bringing harmony between mind and body. Yoga word is derived from the Sanskrit word “Yuj”
which means “to join”, “to yoke” or “to unite”. The term “YOGA” in the western world often
denotes a modern form of hatha yoga and yoga as exercise, consisting largely of the postures
and asanas.
According to Yogi scriptures, the practice of yoga leads to the union of individual
consciousness with universal consciousness. According to modern scientists, everything in the
universe is just a manifestation of the same quantum firmament. Yoga refers to an inner science
comprising of a variety of methods through which human beings can achieve union between
the body and mind to attain self- realisation.
Yoga is more than just a workout, it is actually a combination of four components:
postures, breathing practices, deep relaxation and meditation that can transforms your health on
many different levels. Yoga is a group of physical, mental and spiritual practices or disciplines.
The aim of yoga is to control and still the mind.
NEED AND IMPORTANCE OF
YOGA
• Enhanced circulation: Yoga improves your blood circulation. This means better transportation of oxygen and nutrients
throughout the body.
• Yoga improves strength, balance and flexibility: low movements and deep breathing increases blood flow and warm up
muscles, while holding a pose can built strength.
• Uplifts your mood: Practicing yoga on regular basis uplifts your mood instantly as it leaves your body with refreshing energy.
• Brings about a positive outlook to life: Many hormones in the nervous system are stabilized when yoga is practiced on the
regular basis. This helps you becomes more positive and you tend to look at life refreshed and positive perspective.
• Better concentration: Performing yoga everyday will eventually result in better concentration.
• Builds self- control: The controlled movements of yoga teach you how to render that self- control to all aspects of your life.
• Allows self- acceptance: Yoga enables self- awareness and betterment to health your self- esteem improves and you become
more confident.
• Improves sleep: Yoga helps you relax your mind completely. It helps you work on unnecessary tensions, thus facilitating
better sleep.
ELEMENTS OF YOGA

Elements of yoga

Pranayama Pratyahara Dharana Dhyana Samadhi


Yama(moral Niyama
Asana(postures) ( breathing (sense (focused (meditative
vows) (optimistic duties) (enlightenment)
methods) withdrawal) concentration) absorption)
ASANA

INTRODUCTION
Asana is a Sanskrit word meaning “posture”, “seat”, or “place”. Asanas are the physical positions we
assume during hatha yoga practice. Each pose has its own Sanskrit and English name. Almost all of
the Sanskrit names for the poses end with asana. For example, the common tree pose is named as
Vrikshasana. Many of the asana names have come from the shapes and movements of animals and
elements of the natural world.
An asana can be performed as a still and static position that can be held for several breaths,
or it can be a posture that is part of a dynamic flowing movement that lasts for less than one inhale or
exhale. While there is no wrong way to do any asana, there are a general principles of alignment,
breathing techniques, and mindfulness that should be followed to prevent injury and maximize the
benefits of yoga.
TYPES OF ASANA

Vakrasana or Twisted Naukasana or Boat pose Bhujangasana or cobra


pose
Sukhasana or easy stretch
pose

Dhanurasana or Bow
pose
SUKHASANA

The asana is beyond the horizons of the physical


dimension and gives a spiritual bliss. Sukhasana is best to
reduce anxiety and stress and mental tiredness.
Tip: Sit with the legs tucked inside the opposite thighs
and the spine should be vertically straight. The
hands should be placed on the
knees and breath in and out gently.
NAUKASANA OR BOAT POSE

This asana stretches the abdominal muscles and it


improves digestion and reduce belly fat.
TIP: One needs to lie on one’s back with legs together
and the hand on the thighs, without touching
them. Then the body should make a 30 degree angle.
DHANURASANA OR BOW POSE

It helps in weight loss and boosts digestion and blood


circulation. It is effective in making the back flexible.
TIP: One just need to lie on the stomach with hands on
the feet and pull backwards. The body
should make a bow like posture.
VAKRASANA OR TWISTED POSE

Vakrasana makes the body flexible and reduces belly fat and
also helps in improving digestion by regulating digestive
juices.
TIP: One needs to make a posture like a steady stance by
placing the right foot high up on the left
thigh and the hands should be over the hand
with the palms together. The spine must be straight
and the sole of the foot flat and firm.
BHUJANGASANA OR COBRA
STRETCH
It can be a great asana for people dealing with arthritis of the
lower back and lower back pains. It relieves menstrual
problems by stretching the uterus and ovaries.
TIP: After lying on the floor on the stomach, the hands should
be on the floor after the upper body should be
stretched and uplifted.
BENEFITS OF YOGA
• Improves physical and mental health
• Effective brain development
• Enhance memory
• Better concentration
• Reduce stress
• Reduce eye strain and headache
• Increase motivation and productivity
• Better sleep quality
• Improved academic performance
• More energy and brighter moods
WORKSHOP ON
YOGA

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