EPC 2

UNDERSTANDING SELF, PERSONALITY AND YOGA

Introduction

Relaxation has been defined as a neutral state, or the ‘mental and physical
freedom from tension & stress’. Although the term is used liberally and widely,
relaxation as a construct has no established meaning of measurement.
Clinically the state of relaxation tends to be determined more by the absence
or reduction of anxiety and symptoms of physiological arousal than by the
presence of an agreed upon measurable criteria.

Sweeny believes that for relaxation to be an effective nursing intervention, the

concept must be clearly defined both operationally and conceptually.

Body Relaxation Techniques

Body relaxation is a process that decreases the stress effects on your mind
and body. Relaxation techniques can help you cope with everyday stress. And
these techniques can help with long-term stress or stress related to various
health problems, such as heart disease and pain.

Need of Body Relaxation

“Sometimes the most productive thing you can do is relax” Mark Black

This is such an inspiring yet simple quote! At times, we get so embroiled in our
hectic lifestyles with deadlines to meet and work-life pressure that we actually
forget to relax! Yet relaxing for just 5 minutes periodically by stepping away
from what is causing our stress levels to rise, can give us the energy we need to
tackle our workload or problem we are facing.

Stress isn’t all bad! A certain amount of stress is necessary to deal with difficult
situations in our everyday lives. Physical changes in our bodies occur enabling
us to take action, which fades quickly once the problem encountered has gone.
However, if we stay in a state of high stress for too long, it can be damaging to
our health.
Stress can affect our physical, mental and emotional wellbeing and how we
react or behave!

Physical symptoms such as headaches, tension in the neck and shoulders,

dizziness, fatigue and poor sleep can all be a result of stress overload. Stress
can affect our mental state too as it elevates levels of cortisol; a hormone that
affects the function of the brain. This can result in worrying, poor
concentration, difficulty in making decisions and uncontrollable thoughts. And
to add to the list, emotional symptoms can present as irritability, feelings of
being overwhelmed, anxiety, low self-esteem and depression. A person in a
high state of stress can cause aggressive or defensive behaviour, avoiding
situations, poor communication, drinking too much alcohol and smoking. It can
exacerbate mood disorders too.

Being over stressed for long periods of time can also cause fatigue. According
to mentalhelp.net “By products of stress hormones can act as sedatives
(chemical substances which cause us to become calm or fatigued). When such
hormone by products occur in large amounts (which will happen under
conditions of chronic stress), they may contribute to a sustained feeling of low
energy or depression”

We are not always able to avoid stress but learning to manage stress is key!

Practicing ‘relaxation’ is paramount to managing stress. When we relax, the

flow of blood increases around our body giving us more energy. It helps us to
have a calmer and clearer mind which aids positive thinking, concentration,
memory and decision making. Relaxation slows our heart rate, reduces our
blood pressure and relieves tension. It also aids digestion as we absorb
essential nutrients more efficiently when relaxed, which helps to fight off
disease and infection.

Refresh throughout our day!

Not only should we start our day feeling refreshed but we should continue to refresh at
various points throughout our day! Schedule in 5 minutes a few times during your day to
reduce stress levels and give your energy levels a boost. Here’s a few relaxation techniques
that are quick and easy to do:

● Focus on your breathing

● Meditation – you can always use an app to help! We
love headspace.com
● Progressive muscle relaxation (tighten and relax your muscles
throughout your body),
● Visualisation – imagine a relaxing place and focus on the details.
● Take a gentle walk being mindful of your surroundings, keep your focus
on the plants, the trees, the sunshine, the clouds…

The three R’s of Relaxation- Relax, Reflect & Respond

During these stressful times, the 3 R's can help us remember to 1) slow
down and calm ourselves, 2) pay attention and think about the meanings
behind behaviours, and 3) respond with appropriate strategies and
empathy.

1. Relax

Stop what you are doing and BREATHE. Take a moment to calm
yourself. Be aware of your body, your thoughts and feelings. Be
fully present and check any past “baggage” at the door of your
thoughts. Don’t engage with power struggles. Think : “I can do
this”

2. Reflect

Listen with Full attention. Get to the other persons level and make
eye contact while conversing. Make no judgements to anything
your hear or see. Reflect on the meaning behind the behaviour
that you are seeing or hearing. Summarize and understand what
you heard or saw.

3. Respond

Don’t react. Use a calm and firm voice to put across your point.
Use simple communication. Focus on the positive. Offer a choice.
Encourage calm down strategies. Give personal space. Empathize
and agree wherever possible.
How Body Relaxation is helpful to a person

1. Improves Concentration
If stress begins to overpower your ability to focus, it may be difficult to
accomplish even simple tasks. Relaxation techniques can help give you
something else to focus on, allowing your mind a chance to clear.

2. Improves Digestion

According to our digestive experts, relaxation appears to help those with

GI disorders by lessening pain and helping to manage irritability.

3. Increases Blood Flow

Relaxation can help your arteries to widen slightly, allowing blood flow
to increase. That also increases the amount of oxygen reaching your
body tissues.

4. Lessens Anger and Frustration

Do your muscles sometimes tense up when you become angry or

frustrated? Muscle tension is a sign of stress, and relaxation techniques
can help you loosen those muscles and feel calmer.

5. Lowers Blood Pressure

As your body reaches a state of relaxation, your breathing becomes

slower and causes your body to slow down other functions. As your
heart rate slows, your overall blood pressure lowers.

6. Lowers Risk of Stroke

 According to a recent study, people who coped best with stressful
events had a 24% lower risk of stroke. Relaxation techniques can be a
beneficial coping mechanism.

7. Promotes Emotional Well-Being

Studies have linked chronic stress to killing brain cells. When the stress
hormone — called cortisol — is elevated, there can also be a reduced
amount of serotonin and dopamine present, and that has been linked to
depression.

8. Reduces Fatigue

Relaxation techniques, especially when combined with consistent sleep

schedules, limiting caffeine and alcohol, etc., can all contribute to getting
a better night’s rest. By clearing your mind of stressors before trying to
sleep, you may experience less restlessness.

9. Reduces Inflammation

Stress can impact your body’s ability to fight off common illnesses, such
as colds. Inflammation can build quicker when your stressed, which
could alter your body’s immune response. With a weaker immune
system and higher level of inflammation, you’re more likely to feel under
the weather.

10. Slows Heart Rate

Stress can increase your risk of high blood pressure, heart attacks and
other heart issues. When your body relaxes, you’re protecting your heart
by slowing your heart rate.

Unfortunately, many people see leisure time as something to sacrifice in

exchange for productivity. When they’ve reached a breaking point, they take a
vacation or flop onto the couch because they need some relief. But relaxation
should be part of a holistic approach to wellness. When you make time for
yourself, you hit the reset button and allow your body to come into balance. If
you’re working to maintain or improve your health, don’t neglect the power of
relaxation.
BODY RELAXATION TECHNIQUES

Relaxation techniques are practices to help bring about the body’s “relaxation
response,” which is characterized by slower breathing, lower blood pressure,
and a reduced heart rate. The relaxation response is the opposite of the stress
response.

Different types of Relaxation techniques

▪ Progressive Relaxation: Also called progressive muscle relaxation, this

technique involves tensing different muscles in your body and then
releasing the tension.

▪ Autogenic Training: Through a series of mental exercises involving

relaxation and ideas you suggest to yourself (autosuggestion), your mind
focuses on your body’s experience of relaxation.

▪ Guided Imagery or “Visualization”: In guided imagery, you picture

objects, scenes, or events that are associated with relaxation or
calmness and attempt to produce a similar feeling in your body.

▪ Self-Hypnosis: In self-hypnosis programs, people learn to produce the

relaxation response when prompted by a phrase or nonverbal cue
(called a “suggestion”) of their own.

▪ Breathing Exercises: For breathing exercises, you might focus on taking

slow, deep breaths—also called diaphragmatic breathing.
YOGA
Yoga is an ancient wealth of wisdom, which is a gift passed down to us from
our ancestors from over five centuries ago. It is unfortunate that in today’s
world this tradition of yoga is only confined to the practice of asanas or
physical postures. Though in reality, the meaning of the word yoga
encompasses so much more.

The word yoga is derived from the Sanskrit root word ‘yuj’, which means to
unite. It symbolizes the union of the individual soul (jivatma) with the universal
soul (paramatma). In other words, it enables a state of consciousness where
the practitioner is in harmony with his or her surroundings.

According to an ancient text of yoga, the Pantanjali yoga sutras, yoga is said to
be consisting of eight limbs:

● Rules and observances (yama and niyama),

● postures (asana), breath regulation (pranayama),

● withdrawal of the senses (pratyahara),

● concentration (dharana),

● meditation (dhyana) and

● absorption into the supreme (samadhi).

THE CONCEPT OF HEALTH

The term ‘Health’ is an abstract concept which is hard to grasp. A fundamental
question arises, “Can an individual who does not suffer from any disease be
called healthy?”

In 1948, The World Health Organization (WHO) defined health as the state of
complete physical, mental and social well-being and not merely the absence of
disease or infirmity.
Health consists of physical, mental, social, vocational, moral, emotional and
spiritual dimensions.

From this definition, it is evident that health is a dynamic and multi-

dimensional state. And therefore, the achievement of optimum health is only
possible by the use of a holistic approach which caters to every one of its
dimensions. Yoga emerges as the perfect candidate for this purpose.

• Asanas (postures) and shat kriyas (cleansing procedures) improve the

physical component of health.
• Dhyana (meditation) and dharana (concentration) improve mental health.
• Yama (discipline) and niyama (observance) are universal rules of morality and
social conduct laid down by sage Patanjali. They are similar to modern
principles of public health and community medicine.
• The practices of pranayama (breath regulation) and pratyahara (withdrawal
of the senses) improve emotional health.
• Yoga also strongly advocates the importance of surrender to the almighty or
ishvarapranidhana. This encourages the development of spiritual health in an
individual.

Therefore, the conventional concept of optimum health can be achieved by the

practice of yoga.

THE YOGIC VIEW OF HEALTH

The knowledge of composition of the human body is inherently necessary for

understanding the yogic concept of health. The structural aspect of a human
body is derived from the ancient text of Taittareeya Upanishad. This text says
that the human body is composed of five sheaths called as the pancakoshas.

Optimum health is said to be achieved when health is achieved at each of

these five levels.

1. Annamayakosha or Physical body

The physical body is made of the manifestation of the five great elements or
pancamahabhootas. These five elements are then further organized to form
the seven basic tissues of the human body called as the saptadhatus. They
include rasa (lymph), rakta (blood), mamsa (flesh/muscle), majja (bone
marrow), medas (fat), asthi (bone) and sukra (semen).

2. Pranamayakosha or Energy body

It is predominantly made of energy channels running throughout the human

body called as Nadis. These nadis are channels that facilitate the flow of the
life force called as prana. There are said to be 72,000 nadis running throughout
the human body adopting the path of least resistance. These nadis meet at
certain energy centers of the body called as chakras and they are seven in
number. The prana that flows through these nadis is of five types based on its
functions (udana, prana, samana, apana, vyana), and they are further sub-
classified into five upa-pranas (naga, koorma, krikara, devadatta, dhananjaya).

3. Manomayakosha or Emotional body

It consists of the three gunas or personality traits of an individual. Sattva, rajas

and tamas. The overall personality of an individual is determined by the
relative predominance of these three gunas.

4. Vijnanamayakosha or Intellectual body

This kosha is the faculty by which an individual is able differentiate the right
from wrong.

5. Anandamayakosha or Bliss body

The awareness of this kosha only arises in certain deep yogic states. It is a state
of ecstasy or bliss.

THE BHAGAVAD GITA

The Bhagavad Gita defines yoga as follows:

Samatvam yoga ucyate (2.48)

The statement says that equanimity is yoga. This indicates that yoga enables a
state of both physical homeostasis and mental equanimity. Yoga is a state of
harmony where the body’s physiological functions are maintained and the
mind remains in moderation, not overly reacting to either aversion or desire.

The Bhagavad Gita also enumerates mental health in great detail. A mentally
sound and healthy individual is referred to as a sthitaprajna, which means a
man of steady wisdom. The qualities of a sthitaprajna are elaborated in depth
throughout the second chapter called as the Sankhya yoga. They include
tranquility, situational stability, emotional stability, free from desires, complete
self-control and oneness with brahman or knowledge of the ultimate.

https://yoga.ayush.gov.in/blog?q=61

https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-
benefits-of-yoga

SIGNIFICANCE OF YOGA

(https://www.researchgate.net/publication/
320086473_Significance_of_yoga_in_modern_life)

It’s important first to understand the characteristic of modern life to

explain the significance of yoga in modern life.

Soewondo (1996) [6], pointed out the characteristics of modern life in terms of
work life, Eating style and family life in the following way.

In terms of a busy life the people of the city have much work to do, as a result,
they leave early in the morning and back home late, the time they have for
rest is very short because they are driving in a very stressful traffic jam. The
modern man involves not in a single activity but in diversities of activities
for earning their life, and involve in strong business activities driven by
technologies which makes the activities faster.

In terms of eating style the modern men have no sufficient time to cook his
own food, and hence he/she consume from fast food restaurants which lack
nutritional diet.
Family life, the family life is in most cases nuclear family type, and the time
the father, the mother and children meet are very short, the role of both the
mother and father play to fulfill the family demand is difficult and stressful.
Above all, due to the competitiveness especially that of advertising agencies,
the demand for children increased which is a headache for the parents to
fulfill their demand.

The change in the lifestyle of the individual has positive contribution for
physical, mental and spiritual health. This requires behavioural adjustment
and attitudinal change. The adjustment and change is a positive contribution
to our health. Hence, Practising Yoga brings change in all walks of life. It is
useful for creating emotionally, physically and mentally healthy citizens.

The importance of yoga in modern life can be categorized under physical,

mental, spiritual benefit. In practicing Yoga several people related Yoga with
Physical exercise only but that is not correct it goes beyond the physical
fitness or posture, it is whole sided system of thought that can provide
valuable understanding of how to make our life best, including not only the
concern of the physical, but also the emotional, mental, and spiritual parts of
of life. In general Yoga is a “way of life”(Claire: 2004) [2].

There is an interrelationship between the mind and the body “when the body
is physically healthy, the mind is clearly focused and stress is under control"
(Sunil, 2015) [7]. Hence, practicing yoga in the day to day life helps to
maintain a healthy relationship between the mind and the body. The
development and balance of the two is important for mental, physicaland
emotional development in all aspects of our life. There is a need for finding the
right science of living to cope up in the present life situation. And no doubt,
Yoga is the science of right living because its focuse is on both holistically
integrated aspects of individual such as spiritual, physical, mental and
social wellbeing. Yoga helps in “reducing stress, maintaining and improving
your health and physical fitness,and forming more harmonious and satisfying
personal and sexual relationships”(Claire 2004) [2]. It is also useful to be more
fruitful in work (Ibid).

In order to understand the importance of yoga in modern life, it is vital to

understand the situation of life in modern time. Which is an economic,
social, and environmental situation that human being is suffering both
mentally and physically. In modern society, structure and values shift
quickly and family life has undergone a good deal of restructuring in their era.
All of us know that Yoga improves posture, increases the intake of oxygen
enhances the Functioning of the respiratory, digestive, endocrine and
reproductive and excretory systems. Its effects on the emotions are equally
beneficial by calming the mind, tuning us to the environment and
diminishing insomnia caused by mental restlessness. Yoga is highly
recommended for people in competitive, stressful working environments,
for those who suffer from headaches, back and shoulder aches, allergies and
asthma. Yoga also cures the behavioral disorder, nervous breakdown, and
manic depression. The regular practice of Yoga helps us to accept whatever
physical or mental conditions we might be suffering from, by increasing our
immediate sense of wellbeing, concentration, and calmness(Anita:2014) [1].

Yoga is what is mainly experienced in practice and this helps the modern man
to gain much from the daily practices. “due to its metaphysical nature, yoga
adepts have suggested that Yoga cannot be explained or understood by our
intellectual faculties and that it can only be experienced as such” (Heerman
2014).

Yoga in this modern time provided as the best solution for the sufferings of
the modern man due to his/her dependency nature on modern
technology and sedentary behaviours. Though the development of science
and technology simplify life it also has an adverse effect on our life. In this
modern times, physical labour is highly reduced which makes the modern
man change his lifestyles. The change in lifestyle creates competition for
survival which leads to suffering from stress both psychological and physical.
Yoga provides a solution to such problem with the systematic exercises that it
provides to those who are practicing.

According to WHO – “Health is a state of complete physical, mental and social

well-being and not merely an absence of disease or infirmity” (WHO 1964).
Hence the contribution of yoga in providing this integrated whole benefit to
individuals who practicing yoga in the day to day life is huge. Regular yoga
practice builds mental lucidity and coolness, boost body awareness,
relieves stress patterns, relaxes the minds and sharpens concentration.
Yoga provides tools through which one can manage which the pain and
helps contradict with the feeling of helplessness and depression (Verma
2015) [8].

In yoga, the other important thing is the breathing exercise. The breathing
exercise performed in practicing yoga is a solution for stress and anxiety. It
is obvious that the modern life driven by science and technology resulted in
such problem as stress and anxiety. Hence, while exercising the breathing
exercise the anxiety and stress we are faced are gradually reduced.

Yoga helps to live in harmony with our environment; it helps us to give

recognition for ourselves, the natural environment we are living and help us
to peacefully interact with the society to which we belong. In maintaining
the physical health it is essential to balance our diet. The type of food we are
eating has an effect on our body.

Yoga teaches as an ethical principle we have to be selective of the food we eat

and focus on vegetable food, and we have to avoid meat foods, and alcohols,
drugs, and nicotine.

In yoga, there are different ways of maintaining mental health. "An important
tool in self-investigation and self-knowledge is the technique of "Self-Inquiry
Meditation", a step-by-step meditation technique of Self-Analysis. In this
meditation practice, we come into contact with our subconscious, the
source of our desires, complexes, behavioural patterns and prejudices”
(Sunil 2015) [7].

In general, yoga is significance in modern life in “improving postures,

increases the intake of oxygen enhances the functioning of the different
system of our body such as the respiratory, digestive, endocrine and
reproductive and excretory system” (Anita, 2014) [1]. Yoga is highly suggested
for people in competitive, stressful working atmospheres, (ibid), which is
characteristics of modern life.

Yoga is a tool to get rid of the deceptive curtain that positions in the middle of
us and vibrant energy of life (Farhi 2005) [3]. Unlike other physical exercises
yoga does not require running field, stadium or the like, we can easily practise
in small space which is enough for yoga mat nearby your bed or any places in
your home.

Therefore, practicing yoga is significant in controlling all the problems resulted

from modern life situation. Yoga is holistic which provide physical,
psychological, social and spiritual benefits.
https://www.artofliving.org/in-en/yoga/yoga-poses/sitting-
standing-recumbent-yoga-poses

YOGASANAS
Yoga means the union or communication or unity with our inner being. 'Asana’
means a state of being in which we can remain steady, calm, quiet and
comfortable with our physical body and mind.
Asanas are an integral part of yoga. Yoga uses the body to exercise and
controls the mind so that at a later stage the body and the mind together may
harmonize with the soul. The yogasanas affect and penetrate every single cell
and tissues making them come to life.

YOGASANS

STANDING SITTING YOGA

YOGA POSES POSES

LYING DOWN LYING DOWN

ON STOMACH ON BACK
YOGAS POSES YOGAS POSES
STANDING YOGA POSES

Konasana-2

This posture requires bending sideways using both arms. The yoga pose
stretches the spine and tones the arms, legs, and abdominal muscles.

How to Do:

● Stand with feet about 2-feet apart. Balance weight equally on feet.
● Breathing in, raise your arms overhead and join the palms together,
interlacing the fingers to form a steeple position. Keep the arms
touching the ears.
● Breathing out, bend to the right. Focus on straightening the elbows,
pressing feet firmly into the ground and moving the pelvis to the left.
● Hold. Feel the stretch on the side, relax in this posture. Inhale, exhale
deep gentle breaths
● Breathing in, return to standing position.
● Breathing out, bring the arms down.
● Repeat bending to the other side.

Benefit:

● Stretches the sides of the body and the spine.

● Tones the arms, legs, and abdominal organs.

Contradictions:

● People suffering from severe back ache or spondylitis should avoid this
pose.
Katichakrasana or Standing Spinal Twist Pose

Kati = Waist; Chakra = Wheel, Circular Rotation; Asana = Posture,

PoseKatichakrasana or the Standing Spinal Twist relieves constipation,
strengthens the spine, neck, and shoulders.

How to Do:

● Stand up straight with your feet together.

● As you breathe in, stretch your hands to the front, palms facing each
other, parallel to the ground.
● Checkpoint: Are your palms at shoulder-width distance from each other?
● Exhale and gently twist from the waist to the right and look back over
the right shoulder.
● Keep the distance between your palms constant. Do you
feel the stretch in your lower back?
● Breathing in, come back to the center.
● Breathing out, turn to your left and repeat the yoga posture on your left
side.
● Breathing in, come back to the center.
● Repeat this yoga pose a few times on both sides and then breathing out,
bring your hands down.

Benefits:

● Good for relieving constipation

● Strengthens and improves the flexibility of the spine and waist
● Good for arm and leg muscles
● Opens up the neck and shoulders and strengthens the abdominal
muscles and lower back
● Beneficial for those with sedentary or deskbound jobs

Contradictions:
 ● Avoid practicing Standing Spinal Twist (Katichakrasana) during
pregnancy, or if you have hernia, slip disc, or have had an abdominal
surgery recently.
● Consult your doctor before practicing this yoga posture if you have
chronic spinal disorders.

Hastapadasana or Standing Forward Bend Pose

Hastapadasana or the Standing Forward Bend Pose invigorates the nervous

system, makes the spine supple, and stretches all the muscles of the back.

How to do:

● Stand straight with feet together and arms alongside the body.
● Balance your weight equally on both feet.
● Breathing in, extend your arms overhead.
● Breathing out, bend forward and down towards the feet.
● Stay in the posture for 20-30 seconds and continue to breath deeply.
● Keep the legs and spine erect; hands rest either on the floor, beside the
feet or on the legs.
● On the out breath, move the chest towards the knees; lift the hips and
tailbone higher; press the heels down; let the head relax and move it gently
towards the feet. Keep breathing deeply.
● Breathing in, stretch your arms forward and up, slowly come up to the
standing position.
● Breathing out, bring the arms to the sides.

Benefits:
● Stretches all the muscles of the back of the body.
● Invigorates the nervous system by increasing the -blood supply.
 ● Makes the spine supple.
● Tones the abdominal organs.
Contradictions:
Back injury: People suffering from lower back injuries, Spondylitis, Cervical pain or
any kind of back and spinal problems should not do this pose.

Ardha Chakrasana or Standing Backward Bend Pose

Ardha Chakrasana or the Standing Backward Bend Pose stretches the front
upper torso and tones the arms and shoulder muscles.

How to do:

● Stand straight with feet together and arms alongside the body.
● Balance your weight equally on both feet
● Breathing in, extend your arms overhead, palms facing each other.
● Breathing out, gently bend backwards pushing the pelvis forward,
keeping the arms in line with the ears, elbows and knees straight, head
up, and lifting your chest towards the ceiling.
● Hold. Breathing in, come back up.
● Breathing out, bring the arms down and relax.

Benefits:

● Stretches the front upper torso.

● Tones the arms and shoulder muscles.

Contradictions:

● Those with serious hip or spinal problems should avoid this asana as well
as those with high blood pressure and brain ailments.
● Peptic or duodenal ulcers and hernia patients should avoid this pose.
 ● Pregnant woman should avoid this pose

Trikonasana or Triangle Pose

Trikonasana or Triangle Pose improves digestion, reduces anxiety, stress, and

back pain. It also increases physical and mental balance.

How to Do:

1. Stand straight. Separate your feet comfortably wide apart (about 31/2 to
4 feet).
2. Turn your right foot out 90 degrees and left foot in by 15 degrees.
3. Now align the center of your right heel with the center of your arch of
left foot.
4. Ensure that your feet are pressing the ground and the weight of your
body is equally balanced on both the feet.
5. Inhale deeply and as you exhale, bend your body to the right, downward
from the hips, keeping the waist straight, allowing your left hand to
come up in the air while your right hand comes down towards floor.
Keep both arms in straight line.
6. Rest your right hand on your shin, ankle, or the floor outside your right
foot, whatever is possible without distorting the sides of the waist.
Stretch your left arm toward the ceiling, in line with the tops of your
shoulders. Keep your head in a neutral position or turn it to the left, eyes
gazing softly at the left palm.
7. Ascertain that your body is bent sideways and not backward or forward.
Pelvis and chest are wide open.
8. Stretch maximum and be steady. Keep taking in long deep breaths. With
each exhalation, relax the body more and more. Just be with the body
and the breath.
9. As you inhale, come up, bring your arms down to your sides, and
straighten your feet.
10.Repeat the same on the other side.

Benefits:

1. Strengthens the legs, knees, ankles, arms and chest

2. Stretches and opens the hips, groins, hamstrings, calves, shoulders,
chest and spine
 3. Increases mental and physical equilibrium
4. Helps improve digestion
5. Reduces anxiety, stress, back pain and sciatica

Contradictions:

Avoid doing this pose if you are suffering from migraine, diarrhea, low or high
blood pressure, or neck and back injuries. Those with high blood pressure may
do this pose but without raising their hand overhead, as this may further raise
the blood pressure.

Virabhadrasana or Warrior Pose

Virabhadrasana or Warrior Pose increases stamina, strengthens arms, and

brings courage and grace. It is an excellent yoga pose for those in sedentary
jobs. It is also very beneficial in the case of frozen shoulders.

How to do:

● Stand straight with your legs wide apart by a distance of

at least 3-4 feet.
● Turn your right foot out by 90 degrees and left foot in by
about 15 degrees.
● Lift both arms sideways to shoulder height with your
palms facing upwards.
● Breathing out, bend your right knee.
● Turn your head and look to your right.
● As you settle down in the yoga posture stretch your arms further.
● Make a gentle effort to push your pelvis down. Hold the yoga posture
with the determination of a warrior. Keep breathing as you go down.
● Breathing in, come up.
● Breathing out, bring your hands down from the sides.
 ● Repeat the yoga posture for the left side (turn your left foot out by 90
degrees and turn the right foot in by about 15 degrees).

Benefits:

● Strengthens and tones the arms, legs and lower back.

● Improves balance in the body, helps increase stamina.
● Beneficial for those with sedentary or deskbound jobs.
● Extremely beneficial in case of frozen shoulders.
● Releases stress in the shoulders very effectively in a short span of time.
● Brings auspiciousness, courage, grace and peace

Contradictions:

● Practice Warrior Pose (Veerabhadrasana) only after consulting your

doctor if you have experienced spinal disorders recently or just
recovered from a chronic illness.
● High blood pressure patients should avoid this posture.
● Veerabhadrasana especially benefits pregnant ladies in their second and
third trimester provided they have been practicing yoga
regularly. Practice Virabhadrasana while standing close to a wall so you
can support yourself if required. However do consult your doctor before
doing this yoga posture.
● Avoid this posture if you are suffering or had recently suffered from
diarrhea.
● If you have knee pain or arthritis, use some support at the knee to hold
this yoga posture.

Vrikshasana or Tree Pose

Also called the tree pose, Vrikshasana is an excellent yoga pose to increase
focus. It makes the legs strong, improves balance, and opens the hip. It also
helps those suffering from sciatica.

How to do:

● Stand tall and straight with arms by the side of your body.
 ● Bend your right knee and place the right foot high up on your left thigh.
The sole of the foot should be placed flat and firmly near the root of the
thigh.
● Make sure that your left leg is straight. Find your balance.
● Once you are well balanced, take a deep breath in, gracefully raise your
arms over your head from the side, and bring your palms together in
‘Namaste’ mudra (hands-folded position).
● Look straight ahead in front of you, at a distant object. A steady gaze
helps maintain a steady balance.
● Ensure that your spine is straight. Your entire body should be taut, like a
stretched elastic band. Keep taking in long deep breaths. With each
exhalation, relax the body more and more. Just be with the body and the
breath with a gentle smile on your face.
● With slow exhalation, gently bring down your hands from the sides. You
may gently release the right leg.
● Stand tall and straight as you did at the beginning of the posture. Repeat
this pose with the left leg off the ground on the right thigh.

Benefits:

● This pose leaves you in a state of rejuvenation. It stretches the legs, back
and arms, and invigorates you.
● It brings balance and equilibrium to your mind.
● It helps improve concentration.
● This posture has been found to relieve some cases of sciatica.
● It makes the legs strong, improves balance, and opens the hips.
● Helps those who are suffering from sciatica.

Contradictions:

Avoid doing this posture if you are suffering from migraine, insomnia, low or
high blood pressure (those with high blood pressure may do this pose but
without raising their hands overhead, as this may further raise their blood
pressure).

Garudasana or Eagle Pose

Garudasana or the Eagle Pose is an excellent yoga pose for rheumatism and
sciatica. The yoga pose stretches the hips, thighs, shoulders, and upper back.
How to do:

● Begin by standing in Tadasana.

● Bend your knees and lift your left foot up to cross it over the right one.
● Ensure that right foot is firmly placed on the floor and the left thigh is
over the right thigh. Your left foot’s toes should be pointing downwards.
● Bring your arms forwards while keeping them parallel to the floor.
● Cross the right arm over the left one and bend your elbows so that your
arms are now perpendicular to the floor. Ensure that the back of your
hands are facing each other.
● Slowly turn the hands so that the palms face each other.
● Pressing the palms together, stretch the fingers upwards.
● Keeping your gaze focused at one place, stay in this pose for a couple of
breaths.
● Slowly release the hands and bring them to the side of your body.
● Raise your left leg and place it back on the floor and slowly come back
into Tadasana.
Benefits:
● Stretches the hips, thighs, shoulders and upper back.
● Improves balance.
● Strengthens the calves.
● Helps alleviate sciatica and rheumatism.
● Loosens the legs and hips, making them more flexible.
Contradictions:
Avoid practicing this pose if you’ve had a recent knee, ankle or elbow injury.

Utkatasana or Chair Pose

The literal meaning of Utkatasana is intense posture or powerful
posture.

How to do:
 1. Stand erect with your feet slightly apart.
2. Stretch your hands to the front with palms facing downwards. Do not
bend your elbows.
3. Bend the knees and gently push your pelvis down as if you are sitting in
an imaginary chair.
4. Be comfortable or at least try to be! To get a better feel of the Chair
Pose, imagine reading a newspaper or typing on a laptop as you remain
seated.
5. Ensure that you keep your hands parallel to the ground.
6. With awareness, sit straight and lengthen your spine. Relax.
7. Keep breathing and flip through the pages of the newspaper, enjoying
national and international news.
8. Sink deeper into the chair by gradually going down but ensure that your
knees don’t go beyond your toes.
9. Keep going down slowly and then sit down in Sukhasana (cross-legged
posture). If you want, you may lie down on your back and relax.
Benefits:
● Exercises the spine, hips and chest muscles

● Helps strengthen the lower back and torso

● Tones the thigh, ankle, leg and knee muscles

● Balances the body and brings determination in the mind

Contradictions
● Do not practice this yoga posture if you have chronic knee pain, arthritis,
sprained your ankle; any knee problem or damaged ligaments; headache
or insomnia (sleeplessness).
● Take special care and proceed gently with this yoga posture during
menstruation or if you have pain in the lower back.

SITTING YOGA POSES

Paschimottanasana or Seated Forward Bend

Paschimottanasana or the Seated Forward Bend Pose massages pelvic and
abdominal organs and tones the shoulders.
How to Do:

● Sit up with the legs stretched out straight in front of you, keeping the
spine erect and toes flexed toward you.
● Breathing in, raise both arms above your head and stretch up.
● Breathing out, bend forward from the hip joints, chin moving toward the
toes. Keep the spine erect focusing on moving forwards towards the
toes, rather than down towards the knees.
● Place your hands on your legs, wherever they reach, without forcing. If
you can, take hold of your toes and pull on them to help you go forward.
● Breathing in, lift your head slightly and lengthen your spine.
● Breathing out, gently move the navel towards the knees.
● Repeat this movement two or three times.
● Drop your head down and breathe deeply for 20-60 seconds.
● Stretch the arms out in front of you.
● Breathing in, with the strength of your arms, come back up to the sitting
position.

Benefits:
● Stretches lower back, hamstrings and hips.
● Massages and tones the abdominal and pelvic organs.
● Tones the shoulders.

Ardha Matsyendrasana or Half Spinal Twist

Ardha Matsyendrasana or the Half Spinal Twist Pose makes the spine
more elastic and increases the oxygen supply to the lungs.

How to Do:
● Sit up with the legs stretched out straight in front of you, keeping the
feet together and the spine erect.
● Bend the left leg and place the heal of the left foot beside the right hip
(optionally, you can keep the left leg straight).
 ● Take the right leg over the left knee.
● Place the left hand on the right knee and the right hand behind you.
● Twist the waist, shoulders and neck in this sequence to the right and
look over the right shoulder.
● Keep the spine erect.
● Hold and continue with gentle long breaths in and out.
● Breathing out, release the right hand first (the hand behind you), release
the waist, then chest,lastly the neck and sit up relaxed yet straight.
● Repeat to the other side.
● Breathing out, come back to the front and relax

Benefits:
● Makes spine supple.
● Increases the elasticity of the spine.
● Opens the chest and increases the oxygen supply to the lungs.

Badhakonasana or Butterfly Pose

Badhakonasana or the Butterfly Pose helps in bladder issues, relieves

menstrual discomfort, and aids in bowel movement.

How To Do:

● Sit with your spine erect and legs spread straight out.
● Now bend your knees and bring your feet towards the pelvis. The soles
of your feet should touch each other.
● Grab your feet tightly with your hands. You may place the hands
underneath the feet for support.
● Make an effort to bring the heels as close to the genitals as possible.
● Take a deep breath in. Breathing out, press the thighs and knees
downward towards the floor. Make a gentle effort to keep pressing
them downward.
 ● Now start flapping both the legs up and down like the wings of a
butterfly. Start slow and gradually increase the speed. Keep breathing
normally throughout.
● Fly higher and higher, as fast as you comfortably can. Slow down and
then stop. Take a deep breath in and as you exhale, bend forward,
keeping the chin up and spine erect.
● Press your elbows on the thighs or on the knees, pushing the knees and
thighs closer to the floor.
● Feel the stretch in the inner thighs and take long, deep breaths, relaxing
the muscles more and more.
● Take a deep breath in and bring the torso up.
● As you exhale, gently release the posture. Straighten the legs out in front
of you and relax.

Benefits:

● A good stretch for the inner thighs, groins and knees,

improving flexibility in the groin and hip region
● Helps in intestine and bowel movement
● Removes fatigue from long hours of standing and walking
● Offers relief from menstrual discomfort and menopause symptoms
● Helps in smooth delivery if practiced regularly until late pregnancy

Contradictions:

If you are suffering from groin or knee injury, make sure you keep a blanket
under the outer thighs for support. Do not perform this pose without blanket
support. Also, sciatica patients should either completely avoid the pose or sit
on a cushion to raise the hips. If you have any lower-back disorders, do the
posture only while keeping the spine erect. Avoid rounding up the spine by
bending forward.

Padmasana or Lotus Pose

Padmasana or Lotus position is a cross-legged yoga posture which helps

deepen meditation by calming the mind and alleviating various physical
ailments.
How To do:

1. Sit on the floor or on a mat with legs stretched out in front of you
while keeping the spine erect.
2. Bend the right knee and place it on the left thigh. Make sure that the
sole of the feet point upward and the heel is close to the abdomen.
3. Now, repeat the same step with the other leg.
4. With both the legs crossed and feet placed on opposite thighs, place
your hands on the knees in mudra position.
5. Keep the head straight and spine erect.
6. Hold and continue with gentle long breaths in and out.

Benefits:

1. Improves digestion
2. Reduces muscular tension and brings blood pressure under control
3. Relaxes the mind
4. Helps pregnant ladies during childbirth
5. Reduces menstrual discomfort

Contradictions:

● Ankle or knee injury: Perform this pose only with the supervision of an
experienced teacher.

Shishuasana or Child Pose

This yoga pose calms the nervous system and relieves constipation.

How To Do:

● Sit on your heels. Keeping your hips on the heels, bend forward, and
lower your forehead to the floor.
 ● Keep the arms alongside your body with hands on the floor, palms facing
up. (If this is not comfortable, you can place one fist on top of another
and rest your forehead on them.)
● Gently press your chest on the thighs.
● Hold.
● Slowly come up to sit on the heels, uncurling vertebra by vertebra and
relax.

Benefits:

● Deeply relaxing for the back.

● Relieves constipation.
● Calms down the nervous system.

Contradictions:

● In case of serious back or knee injuries avoid this yoga pose.

● Pregnant women should avoid doing this pose.
● Avoid this pose if you suffering from are or had recently suffered from
diarrhea.

Gomukhasana or Cow Face pose

This yoga pose relieves anxiety, high blood pressure, and cures sciatica.

How to Do:

1. Sit on the yoga mat with your back straight and legs extended in
front of you. Put your feet together and place your palms next to
your hips.
2. Bend your right leg and place the right feet under your left
buttock.
3. Stack your left knee over your right knee.
4. Raise the left arm above your head and bend the elbow.
Simultaneously, bring the right arm behind your back and
interlock both hands.
5. Take deep ujjayi breaths and stay as long as you are comfortable.
6. Now, as you exhale, release your arms.
 7. Uncross your legs and repeat for the other leg.

Benefits:

1. Cures sciatica
2. Helps in high blood-pressure
3. Reproductive organs are toned and massaged with regular practice
4. Cures stiff shoulders
5. Elongates spine
6. Beneficial for those with bad postur
7. Reduces stress and anxiety
8. Strengthens back muscles
9. Stimulates kidneys
10.Strengthens muscles of ankles, hips, thighs, shoulders, triceps, inner
armpits and chest

Contradictions:

1. Shoulder pain or injury: If you are experiencing excessive shoulder

pain, refrain from doing Gomukhasana. If the pain in the shoulder is
not much, do the posture under the supervision of a trained yoga
teacher
2. Pain in any of the key body parts: It is advisable not to do the asana
when any of the body parts which are stretched while doing the
posture are in heavy pain
3. Soft tissue injury in leg: Soft tissue injury means the damage of
muscles, ligaments, and tendons. It generally arises from a strain or
sprain
4. Muscle tear or pain in thighs
5. Bleeding piles
6. Spondylitis

LYING DOWN ON STOMACH POSES

Vasisthasana or Side Plank pose

This yoga pose strengthens the abdomen and improves balance.

 How To Do:

● Come into Dandasana (Plank pose).

● Slowly shift your weight on the right arm and foot as you swing your left
arm and foot on it.
● Rest the left foot on the right foot and let the left arm rest on the hip.
● The right hand should be a little in front of the shoulder and not exactly
below it. Also, ensure that the palm is pressed firmly against the floor
and the arm is not bent.
● As you inhale, slowly raise your left arm till it is perpendicular to the
floor with fingertips pointing towards the ceiling.
● Now turn your neck towards the raised arm and gaze at the fingertips
for a few breaths.
● As you exhale, bring the arm down to rest on the hip.
● Slowly come back into Dandasana and rest for a few breaths.
● Repeat the process on the other side.

Benefits:

● Strengthens the arms, wrists and legs.

● Strengthens the abdomen.
● Improves balance.

Contradictions:

People with wrist injuries should avoid doing this pose. Those with
elbow and shoulder injury are also advised to avoid this pose.

Adho Mukha Svanasana or Downward Facing Dog Pose

This yoga pose lengthens the spine, calms the mind, and helps relieve
headache, insomnia, and fatigue.

How to Do:
1. Come onto your fours. Form a table such that your back forms the table
top and your hands and feet form the legs of the table.
2. As you breath out lift the hips up, straightening the knees and elbows,
form an inverted V-shape with the body.
3. Hands are shoulder width apart, feet are hip width apart and parallel to
each other. Toes point straight ahead.
4. Press your hands into the ground. Widen through the shoulder blades.
Keep the neck lengthened by touching the ears to the inner arms.
5. Hold the downward dog pose and take long deep breaths. Look towards
the navel.
6. Exhale. Bend the knees, return to table pose. Relax.

Benefits:

● his yoga pose leaves you energized and rejuvenates the body
● It lengthens the spine, strengthens the muscles of the chest increasing
lung capacity.
● It brings strength throughout the body especially the arms, shoulders,
legs, feet.
● Helps to tone muscles
● It increases circulation to the brain
● Calms the mind and helps relive headache, insomnia and fatigue.

Contradictions:

avoid doing this asana if you suffer from high blood pressure, Carpel tunnel
syndrome, detached eye retina, weak eye capillaries, dislocated shoulder /
shoulder injury or diarrhea.

Urdhva Mukha Svanasana or Upward Facing Dog Pose

this yoga pose strengthens the back and improves body posture

How to Do:

● Lie flat on your belly with the top of your feet facing downwards. Your
arms should be stretched down the length of the body.
● Bend your elbows and spread your palms beside the lowest rib.
● As you inhale, press your palms firmly on the mat and slowly lift your
torso, hips and knees off the mat. The entire weight of the body should
be resting on the palms and top of the feet.
● You may look straight ahead or tilt your head slightly backwards.
● Ensure that your wrists are in line with your shoulders and the neck is
not strained.
● Stay in this pose for a couple of breaths.
● As you exhale, slowly lower your knees, hips and torso back on the mat.

Benefits:

● Stretches and strengthens the back, thus relieving the body of lower
back ache.
● Most of the body weight is borne by the arms and wrists, thus
strengthening them.
● This yoga pose helps improve the body posture and also stimulates
the abdominal organs.

Contradictions:

Avoid doing this posture if you suffer from Carpel Tunnel Syndrome or
a back injury that is aggravated due to extension. Pregnant women
should also refrain from doing this asana.

Makara Adho Mukha Svanasana or Dolphin Plank Pose

This yoga pose improves digestion and relieves menstrual discomfort.

How to do:

● Begin in Adho Mukha Svanasana and slowly shift the weight of the body
to the front.
● Ensure that your shoulders are aligned with your wrists.
● Slowly, lower your arms till the forearms touch the floor. Your palms
should be pressed to the floor.
● Keeping your legs straight, position your heels directly above the toes.
● Fix your gaze on the floor and keep your back and knees straight.
 ● If possible, the palms should be facing each other.
● As you inhale, slowly pull your abdominal muscles in and relax them as
you exhale.
● Stay in this posture for a few breaths before returning back to Adho
Mukha Svanasana.

Benefits:

● Effectively relives the body of headache, fatigue and back-ache

● Strengthens the arms and legs
● Tones the abdominal muscles
● Improves digestion
● Relieves menstrual discomfort

Contradictions:

● Back injury, neck injury, or spinal injury: Perform this pose only with the
supervision of an experienced teacher.

Dhanurasana or Bow Pose

This yoga pose relieves menstrual discomfort, constipation, and helps people
with renal disorders.

How to do:
1. Lie on your stomach with your feet apart, in line with your hips, and your
arms by the side of your body.
2. Fold your knees, take your hands backward, and hold your ankles.
3. Breathe in, and lift your chest off the ground and pull your legs up and
towards the back.
4. Look straight ahead with a smile on your face.
5. Keep the pose stable while paying attention to your breath. Your body is
now curved and as taut as a bow.
6. Continue to take long, deep breaths as you relax in this pose. But, bend
only as far as your body permits you to. Do not overdo the stretch.
7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to
the ground. Release the ankles and relax.
Benefits:
1. Strengthens the back and abdominal muscles
 2. Stimulates the reproductive organs
3. Opens up the chest, neck, and shoulders
4. Tones the leg and arm muscles
5. Adds greater flexibility to the back
6. Alleviates stress and fatigue
7. Relieves menstrual discomfort and constipation
8. Helps people with renal (kidney) disorders

Contradictions:
Ladies should avoid practicing this yoga pose during pregnancy. Also, do not
practice Dhanurasana (Bow Pose) if you have
● High or low blood pressure

● Hernia

● Neck injury

● Pain in the lower back

Bhujangasana or Cobra Pose

This yoga pose reduces fatigue and stress and is useful for people with
respiratory disorders.

How to Do:
1. Lie down on your stomach with your toes flat on the floor, soles facing
upwards; rest your forehead on the ground.
2. Keep your legs close together, with your feet and heels lightly touching
each other.
3. Place both hands in such a way that palms are touching ground under
your shoulders, elbows should be parallel and close to your torso.
4. Taking a deep breath in, slowly lift your head, chest and abdomen. Keep
your navel on the floor.
5. Pull your torso back and off the floor with the support of your hands.
Make sure that you are putting equal pressure on both the palms.
6. Keep breathing with awareness, as you curve your spine, vertebra by
vertebra. If possible, straighten your arms by arching your back as much
as possible; tilt your head back and look up
7. Maintain the pose while breathing evenly for 4-5 breaths.
8. Now, breathe out, and gently bring your abdomen, chest, and head back
to the floor and relax.

Benefits:
1. Opens up the shoulders and neck to relieve pain
2. Tones the abdomen
3. Strengthens the entire back and shoulders
4. Improves flexibility of the upper and middle back
5. Expands the chest
6. Improves blood circulation
7. Reduces fatigue and stress
8. Useful for people with respiratory disorders such as asthma

Contradictions:
1. Avoid practicing Bhujangasana if you are pregnant.
2. Do not practice it if you have fractured ribs or wrists, or have recently
undergone abdominal surgeries, such as for hernia.

Viparita Shalabhasana or Superman Pose

This yoga pose helps in improving blood circulation and works at the
mind level.

How to Do:

● Lie on your stomach with your toes flat on the floor; chin resting on the
ground.
● Keep your legs close together with your feet lightly touching each other.
● Now stretch your arms out to the front as far as you can.
● Take a deep breath in and now lift your chest, arms, legs and thighs off
the floor. You resemble a flying super hero - Superman! Spread the
smile on your face – superheroes are always happy, especially in flight.
Rather than making an effort to raise your hands and legs more, make a
gentle effort to stretch your arms and legs away from your torso. So, feel
the pull that is occurring at both ends. Ensure that your elbows and
knees are not bent.
● Keep breathing with awareness; keeping your attention on the stretch.
● As you exhale, gently lower your chest, arms and legs.

Benefits:
● Stretches and strengthens the muscles of the chest, shoulders, arms,
legs, abdomen and the lower back
 ● Tones the abdomen and lower back
● Massages the spine and keeps the back supple
● Helps stretch the chest
● Improves blood circulation
● Also works at the mind level – when you take off, you can't but stay in
the present moment. Even if you want to, you can't think about any
problem!
● Can be a good workout for the abs and stomach

Contradictions:
Do not practice this yoga posture if you have had an abdominal surgery
recently or if you are pregnant.

LYING DOWN ON THE BACK POSE

Natrajasana or Lying-Down Body Twist

This yoga pose brings deep relaxation to body and mind

How To Do:
● Lie on your back with arms horizontally stretched out in line with the
shoulders.
● Bend your knees and bring your feet close to your hips. The soles of the
feet are fully on the ground.
● Swing the knees to the left until the left knee touches the ground (the
right knee and thigh are resting on the left knee and thigh).
Simultaneously, turn the head to the right and look at your right palm.
● Checkpoint: Shoulder blades must touch the ground. While the body is
twisted, there is a tendency for one of the shoulder blades to get lifted
off the ground. One must work against this tendency for the stretch to
be effective.
● Feel the stretch in the thighs, groin, arms, neck, stomach and back as
you hold the pose. With each exhalation, relax deeper into the pose.
● After a few minutes, you may slowly turn the head back to the center,
and straighten the torso and legs.
● Mirror the pose on the other side.
Benefits:
 ● Stretches the spine and quadriceps.
● Brings deep relaxation to the body and mind

Contradictions:
● Avoid this posture in case of spinal injuries.

Halasana or Plow Pose

This yoga pose calms the nervous system and reduces stress.

How to Do:
1. Lie on your back with your arms beside you, palms downwards.
2. As you inhale, use your abdominal muscles to lift your feet off the floor,
raising your legs vertically at a 90-degree angle.
3. Continue to breathe normally and supporting your hips and back with
your hands, lift them off the ground.
4. Allow your legs to sweep in a 180-degree angle over your head till your
toes touch the floor. Your back should be perpendicular to the floor. This
may be difficult initially, but make an attempt for a few seconds.
5. Hold this pose and let your body relax more and more with each steady
breath.
6. After about a minute (a few seconds for beginners) of resting in this
pose, you may gently bring your legs down on exhalation.
Benefits:
1. Strengthens and opens up the neck, shoulders, abs and back muscles.
2. Calms the nervous system, reduces stress and fatigue.
3. Tones the legs and improves leg flexibility.
4. Stimulates the thyroid gland and strengthens the immune system.
5. Helps women during menopause.
Contradictions:
● Avoid practicing Plow Pose (Halasana) if you have injured your neck or
are suffering from diarrhea and high blood pressure.
● Ladies should avoid practicing Plow Pose
(Halasana) during pregnancy and during the first two days of
their menstrual cycle.

Matsyasana or Fish Pose

This yoga pose provides relief from respiratory disorders.

How To Do:
● Lie on your back. Your feet are together and hands relaxed alongside the
body.
● Place the hands underneath the hips, palms facing down. Bring the
elbows closer toward each other.
● Breathing in, lift the head and chest up.

● Keeping the chest elevated, lower the head backward and touch the top
of the head to the floor.
● With the head lightly touching the floor, press the elbows firmly into the
ground, placing the weight on the elbow and not on the head. Lift your
chest up from in-between the shoulder blades. Press the thighs and legs
to the floor.
● Hold the pose for as long as you comfortably can, taking gentle long
breaths in and out. Relax in the posture with every exhalation.
● Now lift the head up, lowering the chest and head to the floor. Bring the
hands back along the sides of the body. Relax.
Benefits:
● Stretches the chest and neck

● Helps relieve tension in the neck and shoulders

● Provides relief from respiratory disorders by encouraging deep breathing

● Tones the parathyroid, pituitary and pineal glands

Contradictions:
● Avoid this posture if you have high or low blood pressure. Migraine and
insomnia patients should also refrain from doing the Fish Pose. Those
who have had serious lower-back or neck injuries are strongly
recommended not to practice this pose.
Setu Bandhasana or Bridge Pose

This yoga pose calms the brain, reducing anxiety, and reduces thyroid
problems.

How To Do:
● To begin, lie on your back.

● Fold your knees and keep your feet hip distance apart on the floor, 10-
12 inches from your pelvis, with knees and ankles in a straight line.
 ● Keep your arms beside your body, palms facing down.
● Inhaling, slowly lift your lower back, middle back and upper back off the
floor; gently roll in the shoulders; touch the chest to the chin without
bringing the chin down, supporting your weight with your shoulders,
arms and feet. Feel your bottom firm up in this pose. Both the thighs are
parallel to each other and to the floor.
● If you wish, you could interlace the fingers and push the hands on the
floor to lift the torso a little more up, or you could support your back
with your palms.
● Keep breathing easily.

● Hold the posture for a minute or two and exhale as you gently release
this yoga pose.
Benefits:
1. Strengthens the back muscles
2. Relieves the tired back instantaneously
3. Gives a good stretch to the chest, neck and spine
4. Calms the brain, reducing anxiety, stress and depression
5. Opens up the lungs and reduces thyroid problems
6. Helps improve digestion
7. Helps relieve the symptoms of menopause and menstrual pain
8. Helpful in asthma, high blood pressure, osteoporosis, and sinusitis
Contradictions:
● Avoid doing this pose if you are suffering from neck and back injuries.

Naukasana or Boat Pose

This yoga pose is useful for people with a hernia.

How toDo:
● Lie on your back with your feet together and arms beside your body.

● Take a deep breath in and as you exhale, lift your chest and feet off the
ground, stretching your arms towards your feet.
● Your eyes, fingers and toes should be in a line.

● Feel the tension in your navel area as the abdominal muscles contract.

● Keep breathing deeply and easily while maintaining the pose.

● As you exhale, come back to the ground slowly and relax.

Benefits:
● Strengthens the back and abdominal muscles
● Tones the leg and arm muscles
● Useful for people with hernia

PRANAYAMS
The body is like the wick of a candle, and the mind is like the glow all
around it. Prana is the vital energy needed by our physical and subtle
layers, without which the body would perish. It is the pranaor life force in
us that nourishes the mind and keeps the body alive. Prana refers to the
universal life force and ayama means to regulate or
lengthen. Pranayama means working in the dimension of prana.

Understanding prana

Prana creates an aura around the body. It flows through thousands of

subtle energy channels called nadis and energy centers called chakras. The
quantity and quality of prana and the way it flows through
the nadis and chakras determine one’s state of mind.

If the prana level is high and its flow is continuous, smooth, and steady, the
mind remains calm, positive, and enthusiastic. However, the lack of
knowledge and attention to one’s breath could cause partial blockages in
the nadis and chakras. Unfortunately, this leads to a jerky and
broken prana flow. As a result, one experiences increased worries, fear,
uncertainty, tensions, conflict and other negative qualities. Every problem
first generates in the subtle and then surfaces on the physical level.
Sickness shows up in your prana (pranic body) much before you get sick
physically.

Types of Pranayama & How to do Pranayama

The ancient Indian sages knew that some breathing techniques were simple
to practice and brought great relaxation to the body and mind. These
breathing techniques can be practiced with ease and at any time of the day
on an empty stomach.

Kapalbhati

How to do:

1. Sit comfortably with your spine erect. Place your hands on the knees
with palms open to the sky.
2. Take a deep breath in.
3. As you exhale, pull your navel back towards the spine. Do as much as
you comfortably can. You may keep your right hand on the stomach to
feel the abdominal muscles contract.
4. As you relax the navel and abdomen, the breath flows into your lungs
automatically.
5. Take 20 such breaths to complete one round of Kapal Bhati.
6. After completing the round, relax with your eyes closed and observe the
sensations in your body.
7. Do two more rounds of Kapal Bhati.

Benefits:

1. Increases the metabolic rate and aids in weight loss.

2. Enhances the capacity of the lungs and makes them stronger.
3. Clears the nadis (subtle energy channels).
4. Stimulates the abdominal organs and thus is extremely useful to those
with diabetes.
5. Improves blood circulation and adds radiance to the face.
 6. Improves digestive tract functioning, absorption, and assimilation of
nutrients.
7. Results in a taut and trimmed down belly.

Bhastrika pranayama (bellows breath)

Bhastrika Pranayama is the process of rapid inhalation and exhalation
which gives a boost to the body and hence is aptly called the yogic
breath of fire.

How to Do:

1. Sit in vajrasana or sukhasana (cross-legged position).

2. (Pranayama can be more effective in vajrasana as your spine is erect and
the diaphragmatic movement is better.)
3. Makes a fist and fold your arms, placing them near your shoulders.
4. Inhale deeply, raise your hands straight up and open your fists.
5. Exhale slightly forcefully, bring your arms down next to your shoulders
and close your fists.
6. Continue for 20 breaths.
7. Relax with palms on your thighs.
8. Take a few normal breaths.

Nadi Shodhan Pranayama(Aunlom

vilom)
How To do:
● Sit comfortably with your spine erect and shoulders relaxed. Keep a gentle smile on
your face.
● Place your left hand on the left knee, and palms open to the sky or in Chin Mudra
(thumb and index finger gently touching at the tips).
● Place the tip of the index finger and middle finger of the right hand in between the
eyebrows, the ring finger and little finger on the left nostril, and the thumb on the
●

● right nostril. We will use the ring finger and little finger to open or close the left
nostril and thumb for the right nostril.
 ● Press your thumb down on the right nostril and breathe out gently through the left
nostril.
● Now breathe in from the left nostril and then press the left nostril gently with the
ring finger and little finger. Removing the right thumb from the right nostril, breathe
out from the right.
● Breathe in from the right nostril and exhale from the left. You have now completed
one round of Nadi Shodhan pranayama. Continue inhaling and exhaling from
alternate nostrils.
Benefits:
1. Excellent breathing technique to calm and center the mind.
2. Our mind has a tendency to keep regretting or glorifying the past and getting anxious
about the future. Nadi Shodhan pranayama helps to bring the mind back to the
present moment.
3. Works therapeutically for most circulatory and respiratory problems.
4. Releases accumulated stress in the mind and body effectively and helps to relax.
5. Helps harmonize the left and right hemispheres of the brain, which correlates to the
logical and emotional sides of our personality.
6. Helps purify and balance the nadis - the subtle energy channels, thereby ensuring a
smooth flow of prana (life force) through the body.
7. Maintains body temperature.

Benefits of doing Pranayam

The regular practice of breathing exercises can completely change the quality
of life that one is leading.

1. Increases and enhances the quantity and quality of prana, thereby

increasing our energy levels
2. Clears blocked nadis and chakras, thereby expanding your aura and
heightening the spirit
3. Makes one energetic, enthusiastic, calmer and positive. Such a state of
mind helps us in making better decisions, having mental strength when
dealing with adversities and feeling happier
4. Brings harmony between the body, mind, and spirit, making one
physically, mentally and, spiritually strong
5. It brings clarity to the mind and good health to the body

MEDITATION. (https://www.everydayhealth.com/meditation/)
 In its simplest terms, meditation is the practice of deepening one’s
awareness or focusing one’s mind for a period of time.

TYPES OF MEDITATION

Mindfulness Meditation This is the process of being fully present

with what you are experiencing in the current moment — including
your body and your thoughts — in a way that is concentrated,
curious, and open. “I define mindfulness as paying attention to our
present moment experiences with an openness, curiosity, and a
willingness to be without experience,” Winston says.

Concentrative Meditation Different than mindfulness meditation,

which encourages being present in a curious and open way,
concentrative meditation keeps the mind fixated on one object, like
the body as it sits on a chair. “It typically has you focus on one thing
in order to concentrate, gather your focus, and calm your mind,”
Winston says.

Loving-Kindness and Compassion Meditation The practice of

directing well wishes toward others and wishes to help oneself or
another to suffer less. “You may wish them happiness or peace or
that they’re at ease, and what that does is it may affect the other
person, but it’s really about cultivating it within ourselves,” Winston
explains.

POTENTIAL HEALTH BENEFITS OF MEDITATION

A growing body of research has found that meditation is beneficial to

mental and physical health because of the effect it has on our stress
response.

“The primary health benefit from meditation appears to be related to

the general shift in the autonomic nervous system that decreases
sympathetic tone and increases parasympathetic tone,” Cohen says.

The sympathetic nervous system is our fight-or-flight response, while

our parasympathetic nervous system is rest-and-digest, she says.
“As humans, we’re wired to fight-or-flight very easily, since it’s a survival
mechanism,” Cohen explains. “So we want and need more
parasympathetic. When the parasympathetic system is stimulated,
heart rate and breathing slow, stress hormones decrease, blood vessels
dilate, and digestion is improved.”

In recent years, a growing body of scientific evidence has shown how a

meditation practice can help improve health, including mental and
emotional health.

Research suggests that people who practice meditation react better to

stressful situations and have lower stress-related hormone levels and
inflammatory responses than people who do not.

For many people, meditation can help with emotional regulation, as

well as improve attention, memory, and mood.

Additionally, some research suggests that a meditation practice can

help with managing negative emotions, such as anger.

KRIYAS (https://www.samyakyoga.org/6-yoga-kriyas)
Kriya refers to a set of practices, mainly breath control techniques and exercises,
that are practiced to achieve a specific outcome. The word is a Sanskrit term that
means "completed action."

SHATKRIYA

The Shat Kriyas, also known as Shatkarma Kriyas, is a set of yogic

cleansing practices that purify the internal body and restart the system.
This ancient yogic cleanse purges the body of accumulated toxins and waste,
creating a clean environment where positive thoughts flow and ordinary
experiences feel electric.
The 6 Yoga Kriyas (Six Cleansing Techniques) are known as Shat
Kriya or Shat Karma as outlined in the Hatha Yoga Pradipika. There
are six types of Yoga Kriyas for complete purification.

1. Dhauti – cleansing of the mouth & food pipe

2. Basti – Cleansing of the large intestine (lower abdomen)

3. Neti – cleansing of the nasal passages

4. Nauli – Strengthening of the abdominal organs

5. Trataka – purification of the eyes

6. Kapalbhati –Cleansing of the frontal area of the brain

Benefits of kriya
Attain Spiritual Peace: Many people practice kriya yoga for its spiritual
benefits. The kriya process helps in evolving the spiritual mind by creating a
tranquil and aware state. It also teaches you to be one with the soul. It also
makes us more compassionate and kind towards not just others but our own
self
 UNIT 2 : VISUAL ART AND CRAFT

VISUAL ART

Visual arts refers to art forms that express their message, meaning, and
emotion through visual means. Visual arts may be categorized as
decorative, commercial, or fine art, such as painting, photography, or
sculpture. Art is usually subjective and may be interpreted in various ways.
Still, one commonality of all visual art forms is to communicate visually,
without the need for the other senses such as hearing or touch.

The intent of visual art forms may be to visually please the viewer through
an artwork that is beautiful or calming. Some artworks aim to entertain the
viewer through interesting or amusing images or as a captivating visual
story. The intent of other artwork may be to shock or disturb the viewer to
provoke thought and discussion on an important topic or pressing issue.

Characteristics of Visual Arts

Some common characteristics of visual arts are:

● Line: the boundaries for shape

● Shape: the forms made from the lines, such as circles
● Color: the visual spectrum of light that is found in a rainbow
● Tone: the lightness or darkness of colors
● Size: smallness or largeness
● Perspective: the illusion of distance, such as near or far
● Pattern: visual repetition, such as polka-dots or stripes
● Texture: the look of flat, smooth, bumpy, or rough, without the need
to be touched

CLAY MODELLING

The most easily recognized form of sculpting is clay modeling, that is, the
creation of a 3-dimensional piece of art typically using some type of clay:
Plastilina (oil-based clay), self-hardening (non-firing) clay, ceramic/pottery
clay, wax or other polymer-based material.

Clay art with modeling clay is a good precursor to ceramic art with clay.
Modeling clay can be colourful and non-toxic. It does not require a kiln for
finishing, making it an easy material for younger children to work with. For
more permanent art creations, you can use polymer clay (which needs to
be baked in an oven to finish) or air dry clay.

Art Benefits of Clay Art

In addition to all the other benefits of art, clay modeling offers these added
benefits:

POSTER MAKING

A poster is a usually large sheet with images and text which aims at conveying
certain information and making it noticeable for the target audience. Also, they can
be presented small sizes, for example, digital version or postcards. Posters are
thought to be one the first directions of visual advertisement which appeared in the
19th century. First posters were politically oriented but in a short time people came
up with an idea of using them as product ads.

As posters grew their popularity, people started to apply them in many different
fields and created numerous styles and directions for poster design.

Common types of posters

Advertising posters
Posters are most commonly applied in the advertising field. One of the earliest
types of advertising posters were political posters which appeared during the First
World War as means of recruitment. Today political posters are mainly used before
the elections to encourage people to vote. They are usually based on typography
which delivers candidates’ slogans.

Movie posters
One of the most popular and beloved types is a movie poster. They are usually
original images or illustrations which give a quick glimpse at the idea of the film.
Designers need to emphasize the important details about the plot still keep the
intrigue uncovered. Also, movie posters often contain the name of director and
starring team so that film lovers couldn’t miss new masterpieces of their favorite
actors.

Event posters
The objective of event posters is the presentation of upcoming events, be it a music
concert or theatre play. To provide effective promotion, posters have to be eye-
catching and original, so designers often try to apply creative solutions. For
example, to advertise a music concert there is no need for concentrating attention
on the band’s picture. Many concerts come with a slogan which is usually based on
the name the latest album.

PAPER CRAFT
Paper craft has an aesthetic, educational and therapeutic value. This art form is
particularly popular with children because it's so approachable. It strengthens
understanding of geometry, develops problem solving skills, promotes multi-
cultural awareness, teaches patience and following instructions. Maybe most
importantly, paper craft also serves as a medium to express feelings and have
fun. Some common types of paper craft are origami, decoupage, card making,
scrapbooking, paper flowers, quilling, paper making, paper layering and
bookbinding.

IMPORTANCE OF PAPER CRAFT

# Paper-craft may not involve many
complicated tools like paint-brushes,
sketch pencils, and knowledge of using
them. It only requires paper that is
approachable and familiar to every kid.
# Paper-craft activity is less expensive, as you
may use any approachable paper-like waste-papers, newspapers, old books,
and magazines.
# Paper-craft activities also strengthen the geometrical knowledge of kids.
# It may be therapeutic, as well as educational.

PAPER QUELLING

Paper quilling, also known as paper filigree, is the art of rolling narrow strips of
paper into coils or scrolls and arranging them to form elegant filigree. Quilling
starts with rolling a strip of paper into a coil and then pinching the coil into
shapes that can be glued together.
Like many forms of craft, paper quilling can trace its origins back hundreds of
years to at least the 15th century (maybe earlier). It is believed to have been
created by French and Italian nuns and used to decorate religious objects in an
effort to save money.
Quilling has some amazing benefits for kids as well as adults. It works on fine
motor skills including coordination and strength. It is a great way to build hand
- eye coordination. It also helps in reducing anxiety. Quilling is also relaxing and
calming.
EMBROIDERY
Embroidery is the craft of decorating fabric or other materials using
a needle to apply thread or yarn. Embroidery may also incorporate other
materials such as pearls, beads, quills, and sequins. In modern days,
embroidery is usually seen on caps, hats, coats, overlays, blankets, dress shirts,
denim, dresses, stockings, scarfs, and golf shirts. Embroidery is available in a
wide variety of thread or yarn colour.
Some of the basic techniques or stitches of the earliest embroidery are chain
stitch, buttonhole or blanket stitch, running stitch, satin stitch, and cross stitch.
[1]
Those stitches remain the fundamental techniques of hand embroidery
today.

Benefits of Embroidery as an Art!

● Alleviate Stress. ...

● Reduce Anxiety. ...

● Lower blood pressure and a decrease heart

rate. ...
● Keep your brain healthy. ...

● Help the brain recover from injury. ...

● Keep your eyes sharp. ...

● Be mindful. ...

● Build confidence.

ART OUT OF WASTE

This type of art seeks to transform waste such as paper, cardboard, wood,
glass, plastics, metals and rubber into works of art. The concept, therefore,
goes beyond the conventional recycling of materials by creating objects that
exceed the economic, cultural and social value of the original product.
Waste material craft ideas
1. Plastic bottle craftwork. Art from waste ideas that can be applied to
plastic bottles.
2. Plastic bottle jewellery. Make fashionable earrings and bangles using
plastic bottles.
3. Eggshell art.
4. Art with CDs. ...
5. Cardboard box crafts. ...
6. Newspaper craft and artwork. ...
7. Bottle birdfeeder. ...
8. Pencil shaving craftwork.

This form of art is called Up cycled Art sometimes known as Recycled Art or
Recycl'Art is the transformation of waste or used materials and objects into art
pieces.
While recycle usually means the materials are remade into their originally form
e.g. recycle plastic bottles into plastic polymers which then produce plastic
bottles through manufacturing process, up cycle adds more value to the
materials as the name suggested. According to Watson & Wolfe "Up cycling,
also known as creative reuse, is the process of transforming by-products,
waste materials, useless, or unwanted products into new materials or products
perceived to be of greater quality, such as artistic value or environmental value

PERSONALITY
DEVELOPMENT
Personality development refers to the process by which the organized
thought and behavior patterns that make up a person's unique personality
emerge over time. Many factors influence personality, including genetics and
environment, how we were parented, and societal variables
Why is personality development important?

Personality development helps you gain recognition and acceptance from the
society as well as people around. Personality development plays an essential
role not only in an individual's professional but also personal lives. It makes an
individual disciplined, punctual and an asset for his/her organization.

PERSONALITY DEVELOPMENT IN A CHILD

Children are little adults who go through typical characteristics of growth—

emotionally, intellectually, and socially—on their way to becoming adults.
While they are going through these changes, parents can shape up their
personalities to make them prepared to face the cutthroat competitive world.

What Personality Development Entails in a child?

Personality determines not only career success but also the overall attitude
and behaviour towards life. Personality as a whole is a combination of various
characteristics and appearance that includes thought process, attitude,
behavior, communication abilities, and physical features. Here’s a roundup of
what personality entails:

Life Skills
● Conflict Management

● Stress Management

● Anger Management

● Positive Thinking

● Active Leadership Skills

● Interpersonal Skills

● Social Etiquettes & Pleasing Mannerisms

● Improving Concentration

● Being a Good Host

● Self-Presentation

● Being a Good Guest

 ● Personal Hygiene

Communication Skills
● Storytelling

● Public Speaking

● Daily Conversation Skills

● Presentation Skills

● Body Language

● Confidence Building

Leadership Skills
● Assertiveness

● Time Management

● Initiative Taking

● Etiquette training

● Decision Making

● Handling Peer Pressure & Bullies

● Developing Leadership Traits

Appearance
● Clothes & grooming

● Body language

● Facial expression

Phone Etiquette
● Receiving a phone call

● Making a phone call

● Taking a note of an important message

Benefits of Personality Development

A great overall personality is very important in the life of an individual.

Everyone is influenced by an attractive personality. Whether it is an interview
for a job or having a conversation within your friend circle, there are certain
traits and characteristics that you must possess to make your mark and have
an impressive conversation. Without influencing others you can’t get success in
today’s competitive world.

Some pointers of why Personality Development is important is listed below:

● Gives Confidence: A great personality tends to give a boost to your
confidence. Knowing the right things to say and how to conduct yourself
will increase your confidence. If you are in full confidence and well in
command of the situation then it becomes really easy for you to give out
your best performance.
● Improves Communication Skills: A lot of emphases is given to improving
communication skills during personality development. Possessing good
communication skills is very important both for personal and
professional life.
● Helps to develop Positive Attitude: Positive attitude is really important
for one to progress in life. A person with a positive attitude always looks
at the brighter side and is always on a developmental path.
● Makes you Credible: It is very important to have a proper dressing sense
and picking up right dress for you. Despite the saying that you don’t
judge a book by its cover, people do tend to judge people by their
clothing and how it is worn.

Activity – STINKY FISH

Purpose: The purpose is to create openness within a group. The stinky fish is a
metaphor for "that thing that you carry around but don’t like to talk about; but
the longer you hide it, the stinkier it gets." By putting stinky fish (fears and
anxieties) on the table, participants begin to relate to each other, become
more comfortable sharing, and identify a clear area for development and
learning.

Goal: Create openness within a group and allow ease of conversation leading
to team building.

Materials: Printed A4 papers with a large outline of a fish

Instructions:
 1. Introduce the purpose of the exercise in your own words. Explain
that the purpose is to explore and share our individual
worries/concerns about the future as a way to start a
conversation and begin to confront or overcome them.Hand out
one Stinky Fish template to each participant. Explain the
metaphor of the Stinky Fish: “The Stinky Fish that thing that you
carry around but don’t like to talk about; but the longer you hide
it, the stinkier it gets. It’s a metaphor for a fear or anxiety;
something that will only get worse if you don’t acknowledge and
deal with it.”

2. Give participants around 5 minutes to write down their personal

stinky fish for the context of the program.For example, if the
context is a Digital Master Class, the stinky fish could be about
fears and anxieties related to digital change. If the context is an
organisational change workshop, the stinky fish would be about
fears and anxieties related to change in our organisation. They
should write only a few words or a phrase inside the body of the
fish.

3. Once all participants have written their stinky fish, invite the group
back, sit in a circle, and have each participant share their fish with
the rest of the group. Ask participants to share one at a time, for
30 to 60 seconds each. Continue until all participants have shared.

4. Wrap-up the exercise by thanking participants and reminding

them that in the rapidly-changing world, uncertainty and worry
about the future are totally normal. Explain that "putting fish on
the table" is an important first step to confronting and dealing
with worries and fears. If relevant, explain that elements of the
program to follow will offer the chance to further explore some of
these stinky fish.

Conclusion of the activity:

Addressing the Stinky Fish of all the participants and confronting with worries
and fears definitely led to make everyone comfortable with each other in a
short period of time. The group members were all new to each other at the
start but this activity led to develop EASE OF CONVERSATION & TEAM
BUILDING SKILL of the personality. By doing this activity the members were
able to talk to each other openly now that they knew each other’s low points.
Also, it led to building a bond between them leading to building a good team
who understands each other well.

CONCLUSION

Understanding Self, Personality & Yoga