ASPESSSubmitted By : Submitted To :

Rahul Verma Dr. Ajit Kumar

B.P.ED : 2nd Semester

Enrollment Number: A3013816039

SUBJECT-YOGA EDUCATION

YOGA

INTRODUCTION

a Hindu spiritual and ascetic discipline, a part of which, including breath

control, simple meditation, and the adoption of specific bodily postures, is

widely practised for health and relaxation.

DEFINITION• Lord Shri Krishna says:

• Samatvam yoga uchyate

– Bhagavdgeeta (2/48)

• Evenness of mind is called yoga.

• Yoga typically means 'union' between the mind, body and spirit. It involves the practice of physical

postures and poses, which is sometimes referred to as 'asana' in Sanskrit.

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INTRODUCTIONYoga Asanas have been given several definitions by its practitioners and proponents, but almost all the of them unanimously indicate a pragmatic as well as spiritual aspect to the practice of Yoga Asanas

DEFINITION

• The term 'asana' is defined as sitting on a seat or any particular mode of sitting. The word's meaning, according to the Kamadhenutantra, is somewhat more complex and mystical, wherein it is derived from three Sanskrit words.

> Yoga Asanas are classified into various types based on a number of specific

parameters.

> The most significant contemporary classification of Yoga Asanas is their division into

meditative and cultural asanas.

> Most of the treatises in the Yogic canon assert that their asanas are a selection from

the 84 Classic Yoga Asanas taught by Lord Shiva

The eighty-four invariably single out the first four as necessary or vital to attain

yogic perfection

CLASSIFICATION

Padmasana

Bhadrasana

Siddhasana

Simhasana

The Hatha Yoga Pradipika specifies that of these 84,

the first four

Siddhasana

• Siddhasana is one of the most well known meditative postures, and

is termed ‘the chief of all Asanas’ in the Hatha Yoga Pradipika.

• Siddhasana is one of the most venerated Meditative

Asanas in Yoga practice, with a history dating back at least a

thousand years. Siddhasana is termed in the Hatha Yoga

Pradipika (1400 AD) as the 'chief of Asanas'.

Practice of Siddhasana

A sequential process for the practice of Siddhasana is given below.

* Sit down with both legs outstretched.

* Bend the left knee and place the sole of the left foot against the right

thigh so that the heel touches the perineum.

* Bend the right knee and put the right heel against the pubic bone.

* Keep hands with palms open if done between sunrise and sunset;

otherwise reverse the palms.

* The spine should always be held erect.

Padmasana

• The lotus position or Padmasana is a cross-legged sitting posture originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs.

• Padmasana is one of the oldest known Asanas in history, and is described in the Yoga Yajnavalkya (200 BC) the oldest extant text that describes Yoga Asanas. Almost all the Puranas, Itihasas and later Indian texts mention it at least in passing and it is well known even in the Buddhist tradition (as indicated by the iconic Padmasana posture of several Buddha statues).

Practice of Padmasana

A sequential process for the practice of Siddhasana is given below.

* Sit down with both the legs spread straight in front of the body and keep them at a distance of 1 to

1.5 feet and keep the spine erect.

* Then, slowly and carefully, bend the right leg and place the foot on top of the opposite thigh, the

sole facing upwards and the heel close to the pubic bone.

* When this posture feels comfortable, bend the other leg and place the foot on top of the opposite

thigh. Ideally, both knees should touch the ground in the final position. The head and the spine

should be held straight and the shoulders and arms should be undisturbed

* In the final posture, the torso of the Yogi is perfectly balanced and aligned. Hold the pose for five

to fifteen minutes.

Bhadrasana

• Bhadrasana is one of the meditative asanas that awakens the MuladharaChakra in human body.

• 'Bhadra' means 'auspicious in Sanskrit, thus making Bhadrasana "the posture of the blessing".

• Bhadrasana is one of the prominent asanas mentioned in the Hatha Yoga Pradipika, although it has been recorded in several older texts. The posture tones the lumbar region and flexes various muscles in the lower back.

Practice of Bhadrasana

A sequential process for performing Bhadrasana is given below.

* Be seated with your legs together in the front, hands by the side with

palms resting on the ground. The finger should remain together

pointing forward.

* Then folding the left and right legs slowly at the knees, join both the

soles with each other.

* Hold onto your ankles with your hands.

* Slowly bring the legs towards yourself till they reach under the

perineum. Knees should remain on the ground, the body erect and the

gaze in front.

* While returning back to the original position loosen the legs and

comeback to the first position.

Simhasana

• Simhasana is a meditative posture where the practitioner imitates the poise of a lion.

• Simhasana, translates as the 'Lion Pose', from Simha (lion in Sanskrit). The student imitates the lion with his jaws thrown wide apart and his tongue fully stretched out.

• Simhasana is one of the major meditative Yoga asanas, first described in the Yoga Yajnavalkya (200 BC). It alleviates a number of medical conditions including diabetes. It is one of the first four (and most important) of the 84 asanas taught by Lord Shiva, according to the Hatha Yoga Pradipika.

Practice of Simhasana

A sequential process for performing Simhasana is given below:

* The student has to fully stretch out his legs on the seat. Then he has to bend one of his legs;

suppose the right one in the knee, and folds it on the thigh.

* Now the right foot is to be moved below the left buttock, so that the individual can sit upon the right

heel without any discomfort.

* For this purpose, the sole of the right foot is turned upwards with the hands, and with the left knee

the right foot is raised and placed under the left buttock, all the while the student resting himself on

the right buttock only.

* When the right foot is satisfactorily arranged below the left buttock the individual lifts up the right

buttock from the ground, and puts his complete body weight upon the right heel.

• * In this position the upturned sole of the right foot will show itself partially from behind and the

toes will be seen to spread a little beyond the thigh.

* When one feels secure on his right heel, he shall bend his left leg, and anteriorly crossing

the right leg from below, sets the foot under the right buttock, so as to sit on the left heel.

* Then the left toes can be spread out beyond the right thigh and the individual finds himself

sitting evenly on both the heels.

* The final posture of Simhasana is considered to be of prime importance. The jaws are

thrown wide open and the tongue is to be stretched out to its utmost limit'. The eyes are fixed

either between the eyebrows as in the Frontal Gaze, or on the tip of the nose.

* Then, instead of the right leg, the left can anteriorly cross it from below.

Benefits of Yoga Asanas

• An improved function of body systems and better overall fitness, health and well-being.

• They also prepare practitioners for the higher stages of yoga practice.

• It is better to start with any meditative asana like sukhasana, vajrasana and so on. During asana concentration should be on the movement.

• Each asana should be done with complete attachment of mind. Nose and throat should be cleaned of all mucus before practicing asana so that breathing during asana remains comfortable.

• It is scientifically proved that the effort given to practice yoga asanas can bring about maximum contractibility of the entire muscular system and consequently raise the tone and increase efficiency

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•Yoga postural pattern play a vital role in yoga and is of greater significance with the effect of physical training on the nervous system.

• In Yoga, the physical body merely serves as a medium of education for the mind, and the nervous system, thus, assumes paramount importance.

• All the yoga asanas or postures, thus, aim at controlling, purifying and coordinating the nervous system rather than at muscular display and strength.

• They aid in achieving poise and controlling the body and the mind through non-fatiguing methods.

Role of Yoga Asana in Daily Life

• Role of Yoga Asana in daily life is instrumental in keeping

both mind and body in perfect shape

• One of the most integral principles in yoga asanas is that

Kama (ignorance), Krodha (anger), Bhaya (fear), Nidra

(sleep) and Svasa (breathing) are the faults, which reside in

the body and should be abolished in order to attain true

salvation through the yoga asanas or yoga poses.

The role of yoga asanas in daily life cannot be overlooked since the changes in

the practitioner's lifestyle in clearly seen. As the body is nurtured and conditioned

through regular, nonabrasive movement called asanas, the yogis believe that

these exercises expand mental faculties and develop spiritual capacity as well

> It is best to perform yoga asanas in an empty stomach, usually in the morning or three

hours after the last meal. > If the person needs energy, he can have a piece of fruit one

hour prior to exercising.

> Inhaling and exhaling through the nose is always preferable.

> To aid in concentration, it is better to exercise in a calm, warm environment.

BIBLIOGRAPHY

• http://www.indianetzone.com/52/definition_yoga_asana.htm

• http://www.indianetzone.com/42/types_yoga_asanas.htm

• https://www.gaia.com/yoga/practices

• ayush.gov.in/

• www.livestrong.com › Sports and Fitness