Health Education

WelcomeYoga

A way to inner peace and harmony

There is a spiritual dimension for the science of yoga, which will lead a person to inner peace and harmony.A yogi remains in union with the Supreme Being, and at the same time remains united with earth, nature, animals and human beings.

INTRODUCTION

Etymology and Meaning of the TermThe word ‘Yoga’ comes from the Sanskrit root Yuj which means to join, to yoke, to connect etc.In spiritual sense the word means union which takes place on two levels. That is Union between soul, mind and body, and union between the individual self and the Supreme Self. This union leads one to the experience of harmony within oneself, harmony with others, including nature, earth, animals, birds, plants, trees and everything in this universe and harmony with God.

Yogic discipline is a unique way to beatific experience and supreme bliss. The vision of God is the highest goal in any spiritual life. Systematic and regular practice of yoga will make the body, mind and spirit of a person pure.

“Blessed are the pure in heart, for they shall see God” (Mt. 5:8).

[7:32] Say, "Who prohibited the nice things GOD has created for His creatures, and the good provisions? Such provisions are to be enjoyed in this life by those who believe.”

Standing PosturesThadasanaVrkshasanaTrikonasanaSurya Namaskar

Tadasana (Palm Tree) Steps 1. Inhaling, raise the arm to the side, keeping them straight.2. Interlock the fingers and stand on the toes while holding the breath.3. Stretch the body to its fullest extension. Exhaling, bring the arms down and stand flat on the feet.Benefits 1. It increases height. 2. Relieves constipation, obesity of the abdomen, hips and stomach, and helps to avoid laziness.

Vrkshasana (Tree posture) Stand in the balanced posture, balancing on the left leg, fold the right knee and place the foot at the thigh joint, toe in a slanted position. Raise both hands above the head, keep the palms together and breathe normally. Slowly come back to the balanced posture and do with the right leg. BenefitsThis asana improves the balance of the body by strengthening the leg muscles and joints.

Keep your feet about four feet apart, inhale and stretch out your hands parallel to your shoulders. Slowly exhale, twist your upper body and bend forward, place your right palm to the left side of your left foot. Twisting your back bone and bending forward have to take place simultaneously. The left hand is straight, twist your neck and look up to the raised left palm. The knee should not be bent and the feet should not be adjusted to facilitate the bending. One can breathe normally in this posture. Slowly come back to the standing posture. Then do it with the other hand.

Trikonsana (Triangle posture)

Benefits: Triangle posture gives attention and care to the spinal cord and numerous nerves connected with it. Twist gives fresh blood supply to vertebrae; the back bone is kept flexible and strong. This asana invigorates the appetite. People with lumbar problems should not practise this asana.

Surya Namaskar

1.Exhale slowly and fold your hands.

Inhale, stretch out the hands above the head and bend back a little.

Exhale and bend forward, place the palms beside the feet.

Inhale, move backward the right leg in full length, knee on the floor.

Hold the breath, left leg back while the body is in a slanted position, only the palm and toe touch the floor.

Exhale and lower the body to the floor in sastanganamaskar. Only toe, knee, chest, palm and forehead on the floor.

Inhale and bend back with the support of the hands.

Exhale, lift up your body like an arch keeping the feet and palm firm on the ground, head in between the hands.

Inhale, and bring back the right foot on par with the palm, right knee in between the hands, left knee and toe on the ground.

Exhale, bring back left leg, feet and palm together, bring forehead close to the knee.

Inhale, stretch out your hands parallel to your ears, slowly raise your hands above the head and bend backward.

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Exhale, fold your hands and put them down on both sides.

Sitting PosturesPadmasanaVajrasana UstrasanaSasankasanaSasankapranamasanaArdha-matsyendrasanaMarjariasana

Padmasana (lotus pose)

1.

Spread both the legs and keep them at a distance of 1 to 1.5 feet.

2.

Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg.

3.

Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg.

4.

Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.Benefit:One can achieve concentration of mind.

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Vajrasana (thunderbolt pose) 

•Fold the left leg in the knee and place the toe on the floor.•Fold the right leg in the knee and place the toe on the floor and join the two toes.•Place the palms on the knees.•Sit on the pit formed by the parted heels.

BenefitsThis Asana is preferred for meditation and concentration.

Ustrasana(Camel posture )

Steps Kneel on the floor, ankle and toe flat on the floor, keep your palm on your lower back and slowly arch your back bone backward and place the right palm on the right sole and left palm on the left sole. Contract the buttocks muscles and lower back muscles so that you can curve the lower back. Keep the body relaxed and do normal breathing. Slowly release your hands one by one and come back to kneeling position.

BenefitsPeople who sit and work continuously for long hours and those who have chest muscles not sufficiently developed may find the camel posture very helpful. This posture will help a person to strengthen the back muscles and to expand the chest muscles. The back bone will become more flexible, the spinal cord and the peripheral nerves will get a fresh blood supply. People with back pain should not practice this posture.

Shashankasana (Rabit pose)

StepsSit in vajrasana on your toes. Rest hands on thighs. While inhaling, raise hands over the head towards the sky. While exhaling, bend forward touching the hands and forehead to the floor.Retain this position. Breathe normally.Repeat.BenefitsThis posture makes high blood pressure normal.It calms anger and maintains peace. It strengthens the muscles of the legs, thighs and spine.

Ardha-matsyendrasanaStepsSit upright, and stretch out the legs. Fold the left leg at the knee so that the heel presses the pelvic bones (anus). Bend the right leg also at the knee.Bring it over the left leg. Catch the toes of the right foot with the fingers of the left hand. Place your left palm open on the floor behind your buttocks.Twist the shoulders and neck towards the spinal cord. Fix the eyesight on the elbow. Retain this pose. Repeat for the other side of the body.Rest it by the side of the bent knee.

Benefits 1. It massages the chest, ribs, neck, navel and abdominal organs.2. It strengthens and stretches the spine and every single vertebra.

Marjariasana (Cat Pose )Come onto the floor on your hands and knees. Bring the hands shoulders width apart and the knees hips width apart. Become aware of the length and quality of the breath.Continue to coordinate the breath and the movement of the spine, repeating this sequence and many times as is desirable. When you are ready to stop simply bring the spine back to a neutral position, parallel to the floor.

Exhale slowly and completely as you begin to arch the back upward. Tuck the tailbone and the crown of the head moving them towards each other. Use your hands and knees for support in the pose. Try to feel every part of the back, every vertebrae.Inhalation slowly and completely. Open the chest forward, arching the back downward. Feel the tailbone and the crown of the head lifting equally towards the sky. Try to feel every part of the back, every vertebra.

Benefits:•Excellent for creating a supple spine, preventing injury•Purifies the blood•Reinvigorates the spine and internal organs•Relieves tension in the low back

Lying PosturesMakarasana (crocodile pose) - ISalabhasana (Locust pose)Cobra posture (Bhujangasana)Noukasana (boat pose) Dhanurasana (bow pose) Uttanapadasana  PavanamuktasanaSavasana

Makarasana (crocodile pose) - ILie on your stomach.Bring the arms forward; place the right arm on the left. Then place the cheek on the arms.Spread the legs and keep them at a distance of a foot or so, with the heels inside and the toes outside. Then relax the legs.Keep the breathing normal and the head in a position which is comfortable.

BenefitsAs all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets good rest.

Makarasana (crocodile pose) -II

From the Makarasana - I posture, fold the hands at elbow and raise the face and place the chin in the arms. Bend the leg at knee and bring it closer to the buttocks.

BenefitGood relaxation for those who are having back pain. Feel the effect at the lower back.

Salabhasana

Lie on the stomach. Stretch the legs straight out behind. Place the palms under the thighs, facing upwards. Rest the chin to the ground. While inhaling, raise the right leg of the ground. Lift it as high as possible up to about 45° without bending at the knee While exhaling, lower it gradually. Repeat with the other leg. While inhaling, raise both legs of the ground as high as possible up to about 45 ° without bending the knees. While exhaling, bring the feet down slowly and gently. Keep the legs together during lifting and lowering.

Benefits: This asana tunes up the stomach, chest and neck. It removes sluggishness of the abdomen, stomach, bowel, liver, pancreas and brain. It is very helpful to removes leg pain

Cobra posture (Bhujangasana)Lie down on your stomach; place your palms close to your chest, elbows close to your body, feet together and toes flat on the floor. Slowly inhale and curve back your chest and shoulders. Slowly exhale and bring back your body to its normal position.Note:People with spondylitis or shoulder pain should not practice this asana.

Benefits:The back muscles are strengthened. The stretching out of the abdominal muscles will strengthen the intestines and increase the appetite.

Noukasana (boat pose)

Stretch both the arms forward, keep them on the floor with palms closed together. At the same time place the forehead on the floor. Exhale and inhaling, lift the arms & neck in the front and legs in the back upwards as much as possible without bending them. Continue normal breathing and try to maintain the posture steady.

Benefits: this asana acts on back muscles and helps to remove complaints related to digestive system.

Dhanurasana (bow pose) Lie on the stomach. Bend both the legs in knees. Catch both the legs firmly near the ankles. Exhale & inhaling pull the legs upward with the hands, allow the body to be stretched in a curve, push the neck backwards.

Uttanapadasana (Leg raising posture)Lie on your back. Place palms facing down to the floor at your side 4 to 6 inches away from the trunk. While inhaling, lift both legs to 30 degrees. Hold your breath in the posture as much as you can. While exhaling, brings your legs down to the floor without bending your knees. Again inhale and raise the legs to 60 degrees. Retain the breath for a while and exhale, bring the legs down to the ground. Ardha-Uttanapadasana can be performed in the same manner, by lifting one leg at a time.

Benefits This posture reduces obesity and abdominal disorders, and increases the speed of blood circulation in the body. It is good for constipation.

Pavanamuktasana (Gas releasing posture) Lie down on your back. Stretch your right legs out straight. Place your hands beside the body. While inhaling, bend the leg at the knee, bring it close to the chest and touch the heel to the buttock. While exhaling, clasp the fingers together at the knee, and touch the nose to the knee. While inhaling, lower the neck to the floor. While exhaling, release the fingers and stretch the right leg straight. Repeat the process using the left leg and then with both legs.

BenefitsThis posture releases excessive gas from

accumulating in the abdomen. It affects the entire system of the body, and strengthens the digestive system, purifies impure air, helps in diabetes and high blood pressure.

SavasanaSavasana is practiced at the end of yoga practice. Lie down on your backYou go through your body with self awareness, starting from your toes and relax your entire body. Savasana can be practiced at other times also.

Benefits:Savasana is very good for heart patients, people with high blood pressure or mental disturbances. Savasana will reenergize the human body.

God is not silent…!

He still speaks to us today…

The study & practice of Yoga leads us to ultimate union with God.

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