About yoga and postures and asanas involved in yoga. Basically yoga is derived from sanskrit and terms used here are also derived from sanskrit. I have explained the topic well. Hope you will enjoy reading it.
2. Introduction
Yoga is a spiritual discipline
It focuses on bringing harmony between mind, body and soul
Yoga was derived from Sanskrit word Yuj meaning to join/unite
It improve strength, balance and flexibility
It helps to improve blood flow and makes our body warm
It also helps to remove stress or tension
It has also been found to lower heart problems and blood pressure
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3. Meditation/ Dhyana
Dhyana is a Sanskrit word meaning meditation
Dhyana is made up of two words dhi meaning receptacle/ mind and yana
meaning moving/going
Dhyana requires deep mental concerntration
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4. Importances of Meditation
It is major component of yoga
It helps to remove negative emotions like anger, fear, depression
It keeps mind calm and quiet
It helps to increase concentration
It refresh whole body
It leads to self realization
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5. Simple Meditation
Sit in any meditative posture
Make your back straight
Touch the tip of thumb with tip of index finger forming circle
Remaining fingers should be kept straight and relaxed
Keep your palm facing sky in thigh
Close your eyes and look upward (slightly)
Keep arms and shoulders loose and relaxed
Start meditating
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6. Pranayama
Pranayama is made from 2 words prana meaning vital life force and yama means
to gain control
Breathing is related with prana (life)
Pranayama refers to breathing exercises that clears physical and emotional
difficulties in our body to free breath and flow of prana (life)
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7. Practice of Pranayama
Sit in comfortable pose
Close your eyes
Breathe in through nose counting upto 4
Hold the breathe for 4 count
Breathe out counting 4 more count
Repeat this for four minutes
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8. Anulom Vilom
It is a type of pranayama
Breathing practice
Advantages:
It improves breathing
Improves functioning of heart
Reduces stress
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9. Practices of Anulom Vilom
Should be performed on empty stomach
First choose a meditating pose
Make your back straight
Close your eyes and don’t keep anything in mind
Place thumb in right nostril and ring finger in left nostril
Close right nostril with thumb and inhale until lungs are full
Then release thumb and exhale from right nostril by
closing left nostril with ring finger
Repeat for multiple times
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10. Bhastrika Pranayama
When we do certain physical activity our body need more oxygen
When we need more oxygen our heart pump blood faster
It is a technique which boost our body
Also called yogic breath of fire
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11. Procedures/ steps/ method/ process
Sit in comfortable position
Close your fist and arms should be kept near shoulders
Inhale deeply and raise our hands straight up and open fists
Now exhale forcefully and bring arms down next to shoulders and close fists
Continue for 20 breathe
Relax keeping palms on thighs
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12. Kapalbhati pranayama
Kapalbhati comes from Sanskrit words kapal meaning forehead and bhati
meaning shining
So kapalbhati pranayama means forehead shining breathing technique
Gives shining forehead and intellect
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13. Process /procedures /method/ steps
Sit in comfortable place
Inhale and exhale rapidly without body movements
Relax deeply
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14. Postures of Yoga
Posture= asanas
Good posture involve body to stand walk, sit and lie
There are many yoga pose but in class 5 we have to study:
Mountain pose
Triangle pose
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15. Mountain pose
Also called tadasana
Standing pose
There are many variations
This pose prepare body for other pose
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16. Procedures/ steps/ process
Stand comfortably on a surface
Feet should be close and parallel
Keep arms straight along the side of body
Move your shoulders a bit backward and make your
palm face upward
Remain in this pose for 3 deep breaths
Try to raise higher and try to push your sole( feet) towards ground
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17. Triangle pose
The name is given because our body takes the shape of triangle while doing this
pose
There are many variations
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18. Procedures
Stand straight and keep our legs apart
Extend hand so it become parallel to ground
inhale and raise right hand
Exhale and bend waist towards left side
While bending touch left ankle with left hand
Keep right hand straight
Turn your head towards ceiling
Hold and repeat process
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19. Postures
Mountain Pose
Improves body awareness
Makes our legs strong
Makes body flexible
Triangle Pose
Stretch hips, shoulders
Strengthen our legs
Makes body flexible
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