GANAPATHI HEGDE & BHAVANI HEGDE A LIGHT ON YOGA COLLECT THE CHART OF YOGA. BY GANAPATHI HEGDE & BHAVANI HEGDE Direction Smt A.Padma

A LIGHT ON YOGA CONTENTS TOTAL SLIDES ------25 INTRODUCTION OF YOGI PATHANJALI INTRODUCTION OF YOGA TYPES OF YOGA THE STAGES OF YOGA THE IMPORTANCE OF ASANAS THE IMPORTANCE OF SURYA NAMASKARA POSTURES OF SURYA NAMASKARA AND EXPLAINATION DOES AND DONTS

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What is Yoga? YOGA was collated , co-ordinated and systemised by pathanjali. The word YOGA is derived from the Samskrit root YUJ means to bind,join&attach to direct and concentrate one,s attention on , to use and apply.It also means union. In the sixth chapter of the Bhagavadgitha which is the most important authority on yoga phylosophy,SriKrishna explains to Arjuna the meaning of yoga as a deliverance from contact with pain and sorrow.

THE TYPES OF YOGA BHAKTHIYOGA KARMAYOGA RAJAYOGA JNANAYOGA ASTHANGAYOGA

THE MAIN STAGES OF YOGA Mainly Yoga is having eight stages YAMA-Universal moral commandment,avoiding doing wrong. NIYAMA-Self purification by diScIpline,acting rightly. AASANA-Postures,physical exercises. PRAANAAYAAMA-Rhythmic control of the breath. PRATYAAHAARA-Control of the senses. DHARANA-concentration DHYAANA-Meditation SAMAADHI-Contemplation

YOGAASANA A steady and pleasant posture produces mental equilibrium and prevents fickleness of mind. Asana brings steadiness health and lightness of limb. Many actors dancers,athletes and sportsmen have great control over the body,but they lack control over the mind. Asanas train and discipline both the body and the mind

HINTS AND CAUTIONS OF ASANAS BEFORE STARTING PRACTICE ASANAS,THE BLADDER SHOULD BE EMPTIEDAND THE BOWELS EVACUATED.ASANAS SHOULD PREFERABLY BE DONE ON AN EMPTY STOMACH. IF THIS IS DIFFICULT A CUP OF MILK MAY BE TAKEN BEFORE DOING THEM.ALLOW AT LEAST 4 HOURS TO ELAPSE AFTER A HEAVY MEAL BEFORE STARTING THE PRACTICE.THE BEST TIME TO PRACTICE IS EITHER EARLY IN THE MORNIG OR LATE IN THE EVENING. IN ALLTHE ASANAS THE BREATHING SHOULD BE DONE THROUGH THE NOSTRILS ONLY AND NOT THROUGH THE MOUTH.

SURYANAMASKARA SAMASTHITHI STAND ERECT WITH THE FEET TOGETHER, THE HEELS AND BIG TOES TOUCHING TOGETHER. TIGHTEN THE KNEES AND PULL THE KNEE CAPS UP.CONTRACT THE HIPS.KEEP THE STOMACH IN, CHEST FORWARD,SPINE STRECHED PEOPLE DO NOT PAY ATTENTION TO THE UP,NECK STRAIGHT. USES CORRECT METHOD OF STANDING . THIS IS ESSENTIAL TO MASTER THE ART OF STANDING CORRECTLY.

SURYA NAMASKARA SURYANAMASKAR COMBINES YOGASANAS AND PRANAYAMA.THIS BRINGS GENERAL FLEXIBILITY OF THE BODY PREPARING IT FOR FURTHR ASANAS AND PRANAYAMA. THIS IS USUALLY DONE BOTH AT SUNRISE AND SUNSET,FACING THE SUN AFTER CHANTING TH ESHLOKAS

NAMASKARASANA STAND ERECT WITH THE LEGS TOGETHER AND PALMS TOGETHER.. TAKE THE HANDS ABOVE THE HEAD BEND THE TRUNK BACKWARDS. HERE,INHALE FULLY.

HASATAPADASANA BEND THE BODY TO THE FRONT TOUCH THE KNEES BY THE FOREHEAD KEEP THE PALMS ON THE FLOORON EITHERSIDE OF THE LEGS. EXHALE FULLY.

EKAPADAPRASARANASANA IN THIS STAGE ,KICK THE RIGHT LEG BACK TAKE THE LEFT KNEE FORWARD,LOOK UP AND INHALE. TOUCH THE THIGH WITH THE HEEL.

MERUDANDASANA IN THE NEXT STEP,TAKE THE LEFT LEG ALSO BACK, RESTING ONLY PALMS AND TOES,KEEP THE BODY STRAIGHT FROM HEAD TO TOES INCLINED TO GROUND AT ABOUT 30 DEGREE. HERE,EXHALE COMPLETELY.

BHUNAMANASANA NOW BEND AT THE KNEE AND REST THE KNEES ON THE FLOOR WITHOUT ALERTING THE POSITIONS OF THE PALMS AND TOES. REST THE FOREHEAD ON THE GROUND . IN THIS POSITION INHALE WHILE MOVING BACKWARDS.

SASTHANGAPRANAMASANA WITHOUT MOVING THE HANDS AND TOES,COME FORWARD ON THE CHEST AND REST THE FOREHEAD.IN THIS POSITION SASTHANG NAMASKAR , FOREHEAD, CHEST,HANDS,KNEES AND LEGS. ALL THE EIGHT ORGANS WILL BE TOUCHING THE GROUND.THE BUTTOCKS WILL BE RAISED UP.

BHUJANGASANA RAISE THE HEAD AND TRUNK MAKING THE SPINE CONCAVE UPWARDS WITHOUT CHANGING THE POSITION OF THE HANDS AND FEET. KEEP THE KNEES OFF THE GROUND.

PARVATHASANA RAISE THE BUTTOCKS, PUSH THE HEAD DOWN AND HAVE A COMPLETE ARCH WITH THE HEELS TOUCHING THE GROUND AND PALMS ON THE FLOOR

BHUNAMANASANA Now bend at the knee and rest the knees on the floor without alerting the positions of the palms and toes. Rest the forehead on the ground . in this position inhale while moving backwards.

EKAPADAPRASARANASANA BRING THE RIGHT LEG IN BETWEEN THE TWO HANDS AND IN LINE WITH THEM.ARCH THE BACK CONCAVE UPWARDS

HASTHAPADASANA BRING THE LEFT FOOT FORWARD NEXT TO THE RIGHT FOOT AND TOUCH THE KNEES WITH FOREHEAD.

NAMASKARASANA COME UP, STAND ERECT WITH HANDS ALONG THE BODY AND RELAX.

THE IMPORTANCE OF SHAVASANA AFTER COMPLETING THE PRACTICE OF ASNAS ALWAYS LIE DOWN IN FOR ATLEAST 10 TO 15 MINUTES AS THIS WILL REMOVE FATIGUE. SHAVASANA WILL CURE THE BREATHING PROBLEMS.

BIBLIOGRAPHY LIGHT ON YOGA BY B.K.S. IYENGAR. YOGA DEEPIKA BY B.K.S. IYENGAR. YOGAPRAVESHA BY AJITHKUMAR YOGA,PRANAYAMA, KRIYA AND MUDRAS BY VIVEKANANDA YOGA KENDRA. YOGA BY Dr. P. D. SHARMA. YOGAPARICHAYA BY H. S. ARUN.