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LEARNING OBJECTIVES, , 5.1 Meaning and Importance of Yoga, , 5.2 Elements of Yoga, , 5.3. Introduction to Asanas, Pranayama, Meditation and Yogic Kriyas, , 5.4 Yoga for Concentration and Related Asanas (Sukhasana; Tadasana;, Shashankasana; Naukasana; Vrikshasana and Garudasana), , 5.5 Relaxation Techniques for Improving Concentration—Yoganidra, , Padmasana;, , , , , , , , , , , , , , , , , , The history of yoga is indeed old. Nothing can be, said firmly about the origin of yoga except that it, originated in India. The available evidences show, that history of yoga is related to the Indus Valley, Civilisation. At that time, people used to do yoga., Usually, we depend on secondary sources to know, about the history of yoga. On the basis of various, sculptures and scriptures, we reach the conclusion, that yoga was a part of this civilisation. Yoga is, also mentioned in Mahabharata, Ramayana and, Upanishads. Patanjali also wrote about yoga, , in 147 BCE. During this period, yoga had been, , Yoga—part of Indian culture developed significantly. Even saints, Kabir., Tulsidas and Surdas had mentioned about yoga in their writings. Yoga is a large part of, , the Indian culture., , , , 5.1 MEANING AND IMPORTANCE OF YOGA, , Meaning of Yoga, , Yoga is derived from a Sanskrit word ‘Yuj’ in verb form, which means to unite or to join. Yos, is its noun form and means union, It is concerned with the union of the individual soul with, the Absolute or Divine soul. It is a science of development of an individual's conscious, , SarASwAT] HEALTH AND PuysicaL Epucation—XI, , ess.

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the ‘unificati 3 ., 10n of Atma with Parmatma’. It also means the unification of physical,, , B ae et paul aspects of human being. The following definitions can he, ich : ; © meaning of yoga:, H thecking the impulses of mind is yoga.” —Patanjali, ga 4 attaining the pose.” -Maharishi Ved Vyas, 08a vs spiritual Kamdhenu.” -Swami Sampurnanand, r e knowledge about Shiva and Shakti is yoga.” -Agam, B. "Oneness of man with God is known as yoga.” -Shri Bharati Krishna Tirtha, d Krishna says, in Bhagwad Gita. “Skill in actions or efficiency alone is yoga.”, , ance of Yoga, , niversal truth that modern age is the age of stress, tension and anxiety. Nowadays,, the people are not leading a happy and productive life. They indulge in materialism., e 1s full of problems. At last, it can be alluded that everybody, whether rich or poor,, py in the present-day life. Kin Hubbard has rightly said, “Jt is pretty hard to tell, Ngs happiness: poverty and wealth have both failed.” Everybody is in a hurry. Human, ive no time to think about leisure. Everything is time-bound and we are chasing, is makes us physically tired and mentally tense. In order to get rid of physical fatigue, ntal tension and stress, we have devised certain means. We attend parties and take, or relief, satisfaction and relaxation, but instead of getting peace and relaxation we, ith more tension, stress and fatigue. Purchased relaxation does not provide us with, ‘satisfaction in real life. We further sink in various complex problems. That is why,, ing prey to various diseases. At this juncture, yoga can be significant for us. We, d of stress-related problems by practising yoga. The following points clearly show, ortance of yoga., sical Purity: Internal organs of our body can be cleansed by various yogic, reises. Basically, there are three substances in our body, ie., vaat, pitt and, inh. If there is a proper balance of these substances in our body, we may remain, althy. Neti, Dhouti, Nauli, Basti, Kapalabhati, Tratak, etc., are yogic exercises or, karmas that keep the jnternal organs of our body in a clean state. For proper, cleanliness and purity of our internal organs, we should perform these yogic exercises, , , , arly. 2, and Prevention from Diseases: There are various diseases which usually, , per the smooth functioning of our body. Yoga not orily protects us from many, es but also cures them. Various yogic exercises increase the immunity power, individual. If an individual performs yogic exercises regularly, he cannot fall, , ol] diabetes. Similarly, a large number of diseases such as, rthritis, gastritis, dyspepsia, asthma, high blood pressure,, attack, sciatica, menstrual disorders, stress, urinary disorders,, can be prevented as well as cured by various yogic exercises,, Yoga ne in nee tension. It is a well-known, ain under stress and tension. They do n, fact that most of ae and disturbed in the present-day life. they ta ee, E Bran ae neppiness and peace to their life but it further intensifies their ates, , rasana helps contr’, achitis, sinusitis, 4, , rosy, hay fever, heart, +k pain, hysteria, etc.,, , uces Mental Tension:

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4,, , 5., , 7., , 10, , 11., , Sanaswar! HEALTH AND Physica, Epucation-XI, , , , , , , , and tension. Pratyahar, Dharana and Dhyan play a vital role for restori, mind. Makarasana, Shavasana, Shalabhasana, Suptasana and Bhujangas, beneficial for releasing stress and tension. ‘, Healthy Body: Everyone in this world wants to have a healthy bo, asanas are best suited to get rid of many health problems and to st:, our body strong, reenergize it and improve flexibility., , Provides Relaxation: Rest and relaxation are essential for removing fatigue., , some time we feel tired. At, , relaxation. Shavasana and, ana are good, , When we indulge in any physical or mental work, after, this juncture, we cannot do further work. So, we need, Makarasana are beneficial for relaxation. Padmasana and Nadam Sadh, , for reducing mental fatigue. ", Helps Maintain the Correct Posture of Body: Nowadays, postural deformities, are unable to do their work, , are common in individuals. Without good posture they ae, efficiently. They are not able to enjoy life. They usually put more energy in simple, tasks. If we perform yogic asanas regularly, we can maintain the correct posture, of our body. Vajrasana, Sarvangasana, Mayurasana, Chakrasana, Bhujangasana,, Dhanurasana, etc., are not only preventive asanas but curative also. Through these, yogic exercises, we can keep our body in high spirits., , Yoga Can Be Performed Easily: In present-day life, everybody seems tobeina hurry., Life has become fast. Every individual complains of shortage of time. To do an exercise, other than yogic exercises requires enough time and money whereas, yogic exercises, can be performed easily. These exercises can be done in a short duration and are not, expensive. Moreover, these exercises can be performed in less space., , . Spiritual Development: Through yoga, efforts can be made to attain spiritual, , development. We can have a good control on our mind by doing regular yogic exercises., Ifour mind is pure, we can make efforts to achieve spiritual heights. Padmasana and, Siddhasana are the best asanas for spiritual development. These asanas enhance, meditation power. Pranayama is also useful for spiritual development that brings, peace in life., , . Increases Flexibility: Flexibility is significant for every person. It makes the, , movements of body efficient and graceful. It is also helpful in preventing sports injury., Various yogasanas increase flexibility of body. Chakrasana, Dhanurasana, Halasana,, Bhujangasana and Shalabhasana are beneficial for increasing flexibility. Muscles, also become flexible by performing these asanas, : :, , Reduces Obesity: Obesity is a worldwide problem. Obese people fall prey to various, diseases. Yogic exercises can help in reducing obesity, For example, pranayama and, specially meditative asanas reduce obesity. Research studies have dhe th, is also caused by mental tension and stress. So eh, meditative asanas obesity can be reduced,, , ae an ae maintaining and improving health by making, & regulating other systems of the body such as respiratory,, , excretory, circulatory, nervous and g], 3 i glandular syst i i, these systems in our body and thus improves oa It increases the efficiency of, , at obesity, by reducing mental tension through, , i

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at, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , aces Moral and Et, , ; hi ‘, and ethical values, cal Values: Nowadays, there is a declining trend in, , J B i, , ethical values can be enh following the first two steps of astanga yoga, moral, Be eolence truthfulness figin In ha the practice of yama and niyama such, , S ndivid , igraha, non- i, ots ray more morally snd ae ee, , cone :, la life. An tsAlviduatexn ae yoga is significant for mankind specially in the, land productive life if attain perfect health and can lead a happy, conten’, , if he performs yogic exercises regularly., , [ENTS OF YOGA, , described eight el :, bs through ean. of yoga in Yogasutras. These are called eight-fold paths, Miieme soul. Thes imate goal of yoga can be achieved, i.¢., union of our soul, a . ae elements of yoga are stated below., , . Niyama 3. Asana 4, Pranayama, , ratyah:, , ee Hi 6. Dharana 7. Dhyana 8, Samadhi, -... mr. i‘ Pe for attaining the goal of yoga. After getting, . should proceed t i, I bibsequently. proceed to the next element. The elaboration of these, , he first element of Astanga yoga. Through the practice of yama one can abstain, things that keep one’s mind involved in the inevitable struggle for survival., ain away from violence. Yama consists of five moral codes of conduct, Mahrishi Patanjali, there are five yama, i.e., Ahimsa or Wa xieleices, thfulness, Asteya or Non-stealing, Brahmacharya and Aparigraha. The beet, , of yama is given below., sa or Non-violence: It means,, Mmust keep away from causing, m to any organism or human being., sty, jealousy, hate, anger and such, § of negative emotions are included, iolence. So, we must remain away, these emotions. We must not, e anyone. We must not speak ill of, , We must not display any negative, be love, affection, , eings as well as, , , , her creatures., , or Truthfulness:, , tant yama. According to §, in thought, word and, , truthful in 8 t abstain from falseness of uth kind. We must, , tell a lie. We mus, ot te \ deceitful manner. We must speak the truth at any cost, , Satya is an, atya, We Eight elements of yoga, , 79

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i use others’ obj, y our benefits is stealine- : . ink, owes og ren nh NE, isfied with wha’ ., others to steal. We should feel satisfie ;, 4, Brahmacharya: Not to take @ diet that SE sexual ees Not to, pornographic or sex-related literature, and not to indulge in sexua? relations is ,, , Brahmacharya. We must keep the above points in our mind so that we can follo, path of brahmacharya. f ., , , : { money and property for self-interest ., 5. Aparigraha: Parigraha means to collec eee is 5 anc, dh the Genteany Aparigraha means to Jead a life with minimum requirements, |, ,, , an attitude of mind that does not consider anything to be our own. We should »,,, , desire for physical pleasures. So, we must follow ap arigraha,, , ead, alleg, W thy, , Niyama, , Niyamas are related to individual's body and senses. Niyamas are also ethical practices ,, yamas. There are five niyamas such as Saucha, Santosh, Tapa, Swadhyaya and Ishwx,;,, Pranidhana. Their brief explanation is given below., , 1. Saucha: Saucha means purity. We must be clean physically as well as mentally, \y., must keep our body clean externally as well as internally. A special emphasis is give;, to purity of internal organs in yoga. For the purity of internal organs there are six, shudhi kriyas or shatkarmas in yoga such as neti kriya, kapalabhati kriya, dhouti, kriya, etc., , 2. Santosh: Santosh means contentment. We must develop a feeling of satisfaction in, , all situations of life. We must feel satisfied with what God has given us. We should, not obsess after desires., , 3. Tapa: To endure the difficulties, obstacles and complex situations easily in the way of, attaining the objective and to go ahead continuously towards the goal is called Tape, We should accept the conflicts like pleasure and pain, loss and gain in the same spit, , 4, Swadhyaya: To study the great Vedas, Granths, Upanishads, Yogdarshan and, Gita with devotion is called Swadhyaya. It is the first type of study. Second typ?, of study is the study of self. To know about who am I? What should I do? Whe, , am I doing? What is the aim of my life? The above two types of studies are related, to swadhyaya., , , , 5. Ishwara Pranidhana: It is an important stage of Niyama. To dedicate all the deed:, to God is called Ishwara Pranidhana. In such a stage a unis devotee thinks th’, whatever facilities and prosperity such as body, mind wattle intelligence, positi®”, power, respect, etc., he/she has achieved in life are aul aa e to God’s grace. 2, , she surrenders to God and removes vanit ‘ : “aioe froll, : : > ties H°, his/her mind. Y, pride, ego and other impurit, , Asana, , After yama and niyama, asanas come on the thi re, » 28a e thir fonts osttl, of body’. It also means to sit in easy posture. Due parel Asana means ‘position per vai, , 3 : S populari he people, , that yoga is nothing but asana. They are not aware ul ba arity, sa os eds ost, , fact, asanas are performed to keep the body flexible, agile aid youn nAcantt also impr, , 8., , SaraswaTl HEALTH AND Puysica Epucation-XI