This presentation contains the information about yoga, asana and meditation, pranayam.

1. YOGA
Vidhi Sunil Jajoo
M. Pharm (Pharmacognosy)
GCOPA

2. YOGA
It is derived from the Sanskrit root yuj which means ‘join’ or ‘unite’.
It is oldest system of personal development in the world encompassing the entire
body, mind and spirit. On 11 December 2014, the United Nations General
Assembly (UNGA) with 193 members approved the proposal to celebrate ‘June 21’
as the ‘ International Yoga Day’

3. 3
Yoga
Body
Mind
Soul

4. FOUR STREAMS OF YOGA
Swami Vivekananda has prescribed four streams of Yoga
1. Karma yoga (Perfection through action)
2. Bhakti yoga (Perfection through love)
3. Raja yoga (Perfection through meditation)
4. Jnana yoga (Perfection through knowledge)
But some experts treat Hatha yoga, Kundlini yoga as other branches of
yoga philosophy.

5. ASANA
• The term Asana means sitting in a particular posture, which is
comfortable and which could be maintained steadily for long time.
• Asana gives stability and comfort, both at physical and mental level.
There may be variations in the techniques of some of the asanas
depending upon the following yoga institutions.
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6. Asana may broadly be classified into three categories
Meditative asana
Ex. Padamasana
Siddhasana
Relaxative asana
Ex. Shavasana
Makarasana
Cultural or Corrective
asana
Ex. Bhujangasana
Ushtrasana

7. GUIDELINES FOR THE PRACTICE OF ASANAS
1. Final position should be attained step by step.
2. Final position of asana should be maintained for as long as one is comfortable.
3. During maintenance of final position there should not be any discomfort.
4. The care must be taken while increasing time for the maintenance of asana.
5. Regular practice is essential.
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8. 1. Tadasana
2. Katichakrasana
3. Simhasana
4. Mandukasana
5. Uttana mandukasana
6. Kukkutasana
7. Dhanurasana
8. Akarna dhanurasana
9. Matsyasana
10. Bhujangasana
11. Makarasana
12. Shalabhasana
13. Sarvangasana
14. Halasana
15. Shavasana
16. Hastottanasana
17. Padahastasana
18. Trikonasana
19. Shashankasana
20. Ushtrasana
21. Ardhamatsyendrasana
22. Shirshasana
23. Bakasana
24. Hamsasana
25. Mayurasana
DIFFERENT ASANAS
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9. TADASANA 9
Tada in Sanskrit means 'palm tree’. This is called Tadasana
because in this asana the student stands straight like a palm tree.
Hence, it has been named Tadasana.
Benefits:
• It gives vertical stretch to whole body muscles.
• It strengthens thighs, knees and ankles.
• It helps improve height of the children.
• This posture plays an important role in increasing one's self-
awareness.
• It helps to remove laziness and lethargy.
Limitation
• Those having complaints of vertigo should not practice this asana.

10. SHIRSHASANA
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Shirsha, a Sanskrit word means 'head'. In this posture one stands
on one's head, hence it is called Shirshasana.
Benefits
• It improves blood circulation, particularly of venous blood.
• It helps in the proper functioning of the abdominal organs and
endocrine glands.
• It increases the supply of blood to the brain and strengthens
central nervous system.
Limitations
Avoid performing this posture in case of problems of ears, weak
eye, capillaries, high blood pressure, heart trouble, etc.

11. SIMHASANA
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In Sanskrit Simha means ‘lion'. In this asana, the face with
open mouth and tongue stretched out towards the chin resembles the
fierce look of a lion; hence, it is called Simhasana.
Benefits
• It is beneficial for the muscles of the face and neck.
• The tongue becomes more elastic and healthier.
• Salivary glands become strong.
• It regulates functioning of thyroid. It helps in reducing dullness
and depression and improves slurring of speech.
Limitation
• Do not practice if suffering from backache, arthritis of hip and
knee, throat problems and pain in jaws.

12. SHAVASANA 12
In Sanskrit, Shava means a 'dead body'. In this posture the body
resembles like a dead body, hence, this asana is called Shavasana.
Benefits
• It removes stress and tension.
• It is useful to reduce high blood pressure.
• It relaxes the body and mind.
• It removes fatigue from the body.
• It is beneficial in the case of insomnia as it helps to induce sleep.
Limitation
• Do not practice if suffering from low blood pressure.

13. MATSYASANA
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In Sanskrit, Matsya means 'fish'. In final posture of this
asana, the body takes shape of a floating fish. The folded legs
resemble the tail of a fish, hence, it is called Matsyasana.
Benefits
• It improves blood supply to the brain.
• It alleviates backache and cervical spondylitis.
• ⁠It is beneficial in lungs and respiratory disorders
Limitation
Avoid practicing this asana in case of vertigo, cardiovascular
disease, hernia, arthritis, knee and ankle and spinal problems.

14. BHUJANGASANA
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Bhujangasaan comprises of two words - bhujanga and
asana. In Sanskrit, bhujanga means cobra (snake) and asana
means posture. In the final position of this asana, the body
resembles the shape of a hooded snake; hence the posture is
called Bhujangasana.
Benefits
• It affects the spinal column and makes it flexible.
• It solves digestive complaints.
• It increases intra-abdominal pressure benefitting the internal
organs especially the liver and kidneys.
• It relaxes both body and mind.
Limitation
• Those suffering from hernia, peptic ulcer, intestinal
tuberculosis and acute abdominal pain should avoid this
practice

15. MAYURASANA 15
In Sanskrit Mayura means 'peacock. In the final posture,
the body resembles a peacock,. hence, it is called Mayurasana.
Benefits
• It strengthens the arms.
• It promotes circulation in the abdominal region.
• It helps to increase appetite.
• It massages the digestive organs.
• It regulates the functions of kidneys and liver.
• It helps to develop muscles control and balance in body.
Limitation
Person suffering from high blood pressure, heart disease, hernia or
peptic ulcers should not practise this asana.

16. BAKASANA 16
Baka, a Sanskrit word, means ‘crane’. The final
posture in the asana imitates a crane, hence, it is called
Bakasana.
Benefits
• It increases strength of the arms and shoulders.
• It increases a sense of balance.
• It tones abdominal muscles.
• It provides adequate supply of blood to hand,
shoulders and chest.
Limitation
Person with high blood pressure, heart disease or cerebral
thrombosis should not practise this asana.

17. SHASHANKASANA
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This asana is made of two words: Shashanka and asana.
Shashanka in Sanskrit means 'hare. In the final position of this
asana, the body resembles the shape of a hare, hence, it is called
Shashankasana.
Benefits
• It relaxes the body and helps in reducing the stress.
• It improves the functioning of liver, kidneys and other
visceral organs.
• It tones up reproductive organs.
• It is effective in the management of diabetes mellitus
Limitation
Person suffering from backache and cervical spondylitis should
avoid this asana.

18. TRIKONASANA
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Trikonasana is made of two words: trikona and asana.
Trikona in Sanskrit means 'triangle'. In this asana, the body
assumes the shape of a triangle, hence it is named Trikonasana.
Benefits
• It tones up the muscles in trunk, legs and hips.
• It improves the flexibility of spine.
• It is effective for increasing the height of growing children.
• It relieves the pain in the neck and back.
Limitation
Practice of this asana should be avoided in case of backache and
abdominal inflammation.

19. DHANURASANA
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In Sanskrit Dhanur means 'bow'. This is called the bow posture
because in this posture the body resembles a bow with its string attached to
it.
Benefits
• A good exercise for joint of the shoulders, knees, ankles and entire backbone.
• Beneficial for management of diabetes mellitus
• Helps to reduce excess fat around the belly, waist and hips.
• Strengthens the ligaments, muscles and nerves
• Stimulates and regulates thyroid and adrenal glands.
• Helps in reducing backache pain.
Limitation
Person with high blood pressure, hernia, peptic ulcer should not practice this
asana.

20. PRANAYAMA
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It means "a pause in the movement of breath". It
increases the spiritual power and confers cheerfulness and inner
peace.
Pranayama relates to breathing techniques which help to
increase breathing capacity.
Benefits :
The regulation of breath (pranayama) gives to body
lightness and turning away of the senses from material objects.

21. GUIDELINES FOR THE PRACTICE OF PRANAYAMA
1. It must be done after asana.
2. Breathing in asana should be done by nose only.
3. There should not be strain in facial muscles,
4. Eyes should remain closed.
5. In beginning, one should learn to maintain 1:2 ratio of breathing (which means
exhalation time should be double the inhalation).
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22. DHYANA (MEDITATION)
It is the state of mind where in there are no
sensor thoughts. It leads to a deeper level of
relaxation, reduces anxiety, decreases muscle tension
and headache.
Benefits
• It gives deeper relaxation.
• It lowers heart rate and blood pressure.
• It slows respiratory rate.
• It helps to reduce stress.
• It helps in managing emotions
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23. GUIDELINES FOR THE PRACTICE OF MEDITATION
1. Practice of asana and pranayama if performed before meditation, it helps to
maintain a one position.
2. Select peaceful, calm and quite place for practice.
3. Your eyes must be closed.
4. It may remind many thoughts, remain non-reactive to them.
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24. BENEFITS
• Promotes self healing
• Helps to release negative thoughts.
• Promotes self awareness
• Improve the capacity for concentration
• Helps to reduce stress
• Helps to improve joint flexibility
• Helps to build a good posture
• Improves cardiovascular capacity
• Improves immunity
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25. REFERENCES
1. A textbook of Indian system of medicine by PV publication.
2. https://www.slideshare.net/Anupama209/yoga-33929159
3. https://www.slideshare.net/vishalyogi/yoga-presentation-2508357
4. https://www.slideshare.net/AnujMaurya16/yoga-its-type-and-benefits
5. https://www.slideshare.net/RosyAyda/yoga-and-its-importance
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