2. The Global Impact of Yoga Yoga is sweeping across the globe at a dazzling speed, millions are turning to yoga not only to exercise, but also because of its message of healing, unity and a simpler life, yoga may be one of the great rays of hope for our future. Now that yoga has become so utterly mainstream, you can observe its effect on the culture in myriad ways from the meaningful to the mundane. It is now unusual to walk down the street of any large to mid-size metropolis and NOT encounter someone toting a yoga mat or see a sign announcing a Yoga Session. Television shows, comic strips, magazines, and movies regularly contain references to yoga. Yoga has moved way past the trendy stage; its roots penetrate deeply into almost every aspect of society.

3. History of Yoga Benefits Postures & Poses 21 3

4. What Exactly is Yoga? The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between mind, body and spirit. What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses. Asana is only one of the eight "limbs" or types of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. Today, however, the words asana and yoga have become almost synonymous. More History History of Yoga

5. Yoga was developed and perfected over centuries in India, in fact, it has been practiced for over 5000 years. It’s one of the oldest forms of healing therapy, older than many forms of modern medicine. History of Yoga Continue On The Journey

6. Six Types of Yoga 1.Hatha Yoga 2.Vinyasa 3.Ashtanga 4.Power Yoga 5.Hot Yoga 6.Restorative Yoga Continue On The Journey

7. There are many benefits of practicing yoga, here are ten to name a few: You'll feel more relaxed and learn to stay relaxed. Your overall muscle tone improves as well as alignment. You'll add vitality to your spine, improving all systems of the body, especially the glands and nerves. Digestion improves; gas and bloating lessens. Your lungs expand, increasing oxygen intake. Benefits of Yoga More Benefits

8. You'll sleep better. You'll be less tired during the day with higher energy. Your immune system will strengthen. You'll learn to set aside time for yourself. You'll learn to trust yourself more. Improves your flexibility Perfects your posture Benefits of Yoga cont… More Benefits

9. Benefits of Yoga cont… Protects your spine Drops your blood pressure Regulates your adrenal glands Prevents digestive problems Builds awareness for transformation Continue On The Journey

11. Sukhasana - Sit/Easy Position Easy Position Benefits A starting position that helps focus awareness on breathing and the body Helps strengthen lower back and open the groin and hips. Instructions Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. Take 5-10 slow, deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat 5-7 times.

12. Tadasana - Mountain Mountain Benefits Improves posture, balance and self- awareness. Instructions Breathe. Hold the posture, but try not to tense up. Breathe As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet Hold for 5 to 10 breaths, relax and repeat

13. Uttanasana II Forward Bend or Extension - Forward Bend Benefits Stretches the legs and spine Rests the heart and neck Relaxes mind and body Instructions Begin standing straight in Mountain pose or Tadasana Either grasp your ankles or just leave your hands on the floor and breathe several times. Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths Curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.

14. Trikonasana - the Triangle Triangle Benefits Stretches the spine Opens the torso Improves balance and concentration Instructions Inhale and raise both arms so they're parallel with the floor. Exhale, turn your head to the left and look down your left arm toward your outstretched fingers

15. Bhujangasana - The Cobra Cobra Benefits Stretches the spine Strengthens the back and arms Opens the chest and heart Instructions Inhaling, slowly raise your head and chest as high as it will go Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down

16. Virabhadrasana II - Warrior I I Warrior II Benefits Strengthens legs and arms Improves balance and concentration Builds confidence Instructions Begin in mountain pose with feet together and hands at side Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back Concentrate on a spot in front of you and breathe Take 4 or 5 deep breaths, lower your arms, bring your legs together. Reverse the position

17. Ardha Sarvangasana – Half Shoulder stand Half Shoulder Stand Benefits Promotes proper thyroid function Strengthens abdomen Stretches upper back Improves blood circulation Induces relaxation Instructions Lie on your back and lift your legs up into air. Place your hands on your lower back for support, resting your elbows and lower arms on the ground Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time. To come down, slowly lower your legs, keeping them very straight

18. Sethu Bandhasa - The Bridge Bridge Benefits Increases flexibility and suppleness Strengthens the lower back and abdominal muscles Opens the chest Instructions To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward Take five slow, deep breaths. Come down slowly and repeat.

19. Savasana - The Corpse Corpse Benefits Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose Instructions Start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor Then simply breathe and relax Stay in the pose for at least 5-10 minutes.

20. THANK YOU COMPILED BY: VIHAR PATEL (9 th –C) KAVINA SHAH (9 th –C) MAARJANI SANGHAVI (9 th –C) ST. KABIR SCHOOL (NARANPURA)