A WAY TO WELLNESS: YOGA

(A Glimpse in Botswana)

Managed Managed Managed

Mind Breathing Body

Dr Bindeshwar Prasad Yadav

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 A WAY TO WELLNESS: YOGA
(A Glimpse in Botswana)

Author: Dr Bindeshwar Prasad Yadav

Copyrights : Dr Bindeshwar Prasad Yadav

Published by: Self, electronically

Date of Publication: 25 December 2012 (Christmas Day 2012)

Place of Publication: Gaborone, Botswana

ISBN : : 978-99912-948-6-5

Authors contact details:

Cell: ++ 267 75236246

Email: bpyadav66@yahoo.com

bp9yadav@gmail.com

P.O. BOX: 1463 AAD Poso House

Gaborone

Botswana

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 Dedicated for

To those all people and everyone;

irrespective of place, race, age and gender,

who practice this ancient science and art of yoga

to achieve optimum wellness, holistic health and blissful happiness.

For it contributes to create a happy, healthy and blissful community/world .

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ACKNOWLEDGEMENT

This book is a collection of experiences of practicing yoga with objectives to achieve employee
wellness in the Ministry of Health Botswana, and International Training and Education Centre
for Health (I-TECH) Botswana. Employees from other Ministries and institutions, (besides
mentioned above) also participated in yoga practice. I extend my deepest gratitude and kind
thanks to the Ministry of Health & I-TECH Botswana to providing this opportunity. It was a great
motivation and encouragement for me to play the role of a yoga practice facilitator.

Thank you all, each and every participant, without you it was not possible. I admire your love
for healthy living, your beautiful spirits, and your contribution to uplifting humanity through
practicing no cost wellness strategy yoga.

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TABLE OF CONTENTS

Preface

Wellness definition and dimensions

Global growing burden of non communicable diseases

Physical inactivity and physical activity

Yoga is a grand way to wellness

May Yoga transform human living practices!

Yoga beyond wellness

Yoga and Misbelieve

Yoga Prayer

Yoga Practices

Asana

Sukhasana

Sahajasan (Siddhasan)

Virasana & Bajrasana

Padamasana

Mandukasan

Sasank Asan

Bhujang Asan

Salbhasan

Utanpadasan

Pawanmukt Asan

Markat Asan

Some Specific Asanas

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Kati saundryasana

Pashu vishramasana

Konasana

Triyak Tadasana

Balasana (Child Pose)

Makarasana (Crocidle Pose)

Shashakasana (Moon Pose)

Cow Face Pose

Savasana (Corpose Pose)

Sun Salutation

Tree Pose

Some Easy Movement

Ankle Movement

Butterfly movement

Wrist movement

Shoulder movement

Neck movement

Head and Hand

Shoulder Stand (Sarvangasana)

Plough Pose

Head Stand

Pranayam
Preparation For Pranayam

Bharstika Pranayam

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Kapalbhati Pranayam

Bahya Pranayam

Anulom Bilom Pranayam

Bhramari Pranayam

Udgeeth Pranayam

Ujjayani

Sitali Pranayam

Sitkari Pranayam

Meditation

Mind

Light (Jyoti) Meditation

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PREFACE

Practice of yoga to achieve and maintain holistic health (i.e. physical, mental,
social/psychological and spiritual heath) is not a new invention. To enjoy a good state of holistic
health, and to prevent some diseases yoga was practiced in ancient India. With wide spread of
non-communicable chronic diseases (it is also known as life style diseases, because it is widely
related with human life style) such as diabetes, heart disease, chronic respiratory diseases its
practice has become relevant.

It is a natural way to produce stretches in the body muscles, keep joints fully mobile and
flexible. It is easy to learn and practice. It requires negligible cost, and no specific instrument. It
is based on anatomy and physiology of the vital organs (such as lungs, heart, digestive organs
and others) of the body.

Presently it is widely, almost worldwide, practice to enjoy good health and prevent life style
diseases.

In Botswana, Ministry of Health, International Training and Education centre for Health (I-TECH)
and other organizations have included in their employee wellness programme. By taking care of
health through health promotion and prevention of diseases, yoga contributes significantly in
productivity of the organization, and also reduces drastically expenditure on health, thus
contribute to economic development of the organization and individuals. Similarly, if it is
practice on community and country level, it will be proved a great assistance to the economic
development of the community and country.

Dr Bindeshwar Prasad Yadav

25th December 2011, Christmas Day

Gaborone, Botswana

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Chapter 1

Wellness definition and dimensions

Wellness definition and dimensions,

Wellness is defined as a dynamic process of becoming aware of and making conscious choices
toward a more balanced and healthy lifestyle. It includes learning new life skills that address
both the positive and negative aspects of human existence. Over the past decade, the concept
of wellness has expanded into seven dimensions. (WHO)

Followings are the seven dimensions of wellness:

Social
Physical
Emotional
Career
Intellectual
Environmental
Spiritual.

Development of wellness is a continuous ongoing process.

Social Wellness is the process of creating and maintaining healthy relationships through the
choices we make. It embraces relationships at home and work, friendships, and our
relationships with all people and future generations. The social dimension encourages
contributing to your human and physical environment for the common welfare of your
community.

Physical Wellness is the process of making choices to create flexible, cardiovascularly fit,
energetic, strong bodies. The choices we make are related to exercise, nutrition, rest and sleep,
intentional and responsible sexual choices, stress management, management of injury and
illness, and the responsible use of alcohol and other drugs.

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Emotional Wellness is the process of accepting our worth, creating, recognizing, and expressing
our feelings, and talking to ourselves in healthy ways. Creating and maintaining a positive,
realistic self-concept is also part of this process, as is realistically assessing potential and
limitations. Emotional wellness also includes the practice of talking about feelings--fear, anger,
sadness, and joy, and selecting healthy behavioral expressions of those feelings.

Career Wellness is the process of making and maintaining choices related to work which
include choosing a job for which we are well-suited, well-trained, and from which we gain
satisfaction. It also includes staying current in ones chosen field, helping to create a healthy
organizational environment which contributes to your own and others well-being. Career
wellness also requires balancing work with the rest of your life.

Intellectual Wellness is the process of using our minds to create a greater understanding and
appreciation of the universe and ourselves. Intellectual wellness is not dependent on
intelligence or ability; rather it requires making connections, appreciating natural connections,
examining ones opinions and judgments, and questioning.

Environmental Wellness is the process of making choices which will contribute to sustaining or
improving the quality of life in the universe. This dimension includes responsible choices
regarding the use of air, water, land and energy so that future generations of each species may
survive and thrive. The recognition of interdependence of humans, other animals, plants and all
of nature is a central tenet of environmental wellness.

Spiritual Wellness is the process of discovering meaning and purpose in life, and demonstrating
values through behaviors. Spiritual wellness includes acceptance of the concepts of wholeness,
unity, diversity, individual uniqueness, and the need for community as well as personal
responsibility to oneself and that community.
(reference: World Health Organization) (http://www.paho.org/english/ad/dpc/nc/7-
dimensions-wellness)

Global growing burden of non communicable diseases

In the present time chronic non communicable diseases (NCD), mainly four - cardiovascular
diseases (like heart attacks and stroke), cancer, chronic respiratory diseases (such as chronic
obstructed pulmonary disease and asthma) and diabetes have become leading health
problem worldwide, and kills three in five people globally. As result it causes great harm to

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socioeconomic development of the country, and greater effects are seen in mainly the
developing nations. It affects men and women equally, among all races of people worldwide.

These are chronic diseases and progress slowly. Treatment and care of NCD are ruinous
expensive and drags family into disastrous poverty.

Therefore, NCDs are not only major health problem, but also as a major challenge for
socioeconomic development of the family, community and the country overall.

In the present world, above four non communicable diseases the leading cause of death,
causing 63% (36 million out 57 million global deaths) each year. More than 9 million deaths
attributed to NCD occurs below the age of sixty. Approximately 80% of all NCD related deaths
occur in low- and middle-income countries.

There are mainly four risk factors for the four non communicable diseases:

1. Unhealthy diet
2. Harmful (irresponsible) use of alcohol use
3. Tobacco use
4. Physical Inactivity (Lack of physical activity)

Window of hope

There is a great window of hope. Risk factors are preventable, and under control of people
choice. If the major risk factors for chronic disease were eliminated, at around three-quarters of
heart disease, stroke and type 2 diabetes would be prevented; and 40% of cancer would be
prevented.

Physical inactivity and physical activity

Physical inactivity is fourth leading risk factor for NCD, and has been recognized as a global
public health problem. It attributed to estimated 3.2 million (6% of global death) death
globally each year. Moreover, physical inactivity is estimated to be the main cause for
approximately 2125% of breast and colon cancers, 27% of diabetes and approximately 30% of
ischemic heart disease burden.

World Health Organization survey shows that Globally, around 31% of adults aged 15 and over
were insufficiently active in 2008 (men 28% and women 34%). Approximately 3.2 million deaths
each year are attributable to insufficient physical activity.

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In the modern world low level of physical activity is the result of sedentary way of life , and a
socio-cultural behaviour during occupational and household activities, such as use of passive
mode of transportation- motor car, and insufficient participation in physical activity for health
promotion. Another important cause is result of developing urbanization, such as violence,
heavy traffic, polluted air, lack of recreational grounds discourage physical activity during
leisure hours.

Physical activity is defined as any bodily movement produced by skeletal muscles that requires
energy expenditure. Physical activity includes exercise as well as other activities which involve
bodily movement and are done as part of playing, working, active transportation (cycling) ,
house chores and recreational activities. We must know that exercise is a part of physical
activity.

Recommendations of physical activity for an adult aged 18- 64 and older people

Following are recognized benefits of regular and adequate levels of physical activity in adults:

reduce the risk of

- hypertension, coronary heart disease, stroke, diabetes, breast and colon cancer,
depression and the risk of falls;
improve bone and functional health; and
helps in body weight control

Minimum 150 minutes of moderate-intensity physical activity throughout the week

(30 minutes of moderate-intensity physical activity five days per week). However, accumulation
of 30 minutes can be achieved in many ways. As example, the activity can be accumulated over
the course of the day: a 10 minute three times a day; or 20 minutes in the morning and 10
minutes later that day.

OR
Minimum 75 minutes of vigorous-intensity physical activity throughout the week OR
an equivalent combination of moderate- and vigorous-intensity activity.

Physical activity should be performed in bouts of at least 10 minutes duration.

For additional health benefits, adults should increase their moderate-intensity physical
activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity

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 physical activity per week, or an equivalent combination of moderate- and vigorous-
intensity activity.

Muscle-strengthening activities should be done involving major muscle groups on 2 or

more days a week.

Physical activity and older people

Many non communicable diseases (NCDs) prevalent in older adults can benefit from
participation in regular physical activity.

(I) Its prevention benefits attributed to: cardiovascular disease, osteoarthritis,

osteoporosis, hypertension, falls prevention.
(II) It positively contributes to improve mental health and cognitive function, and to the
management of disorders such as depression and anxiety.
(III) Social benefits such as an active lifestyles often provide older persons with regular
occasions to make new friendships, maintain social networks, and interact with
other people of all ages.

Physical activity and young and adolescent people

Under five children by nature have so much energy, they most of the time remain active in
walking around, playing etc.

Children and youth aged 5 to 17 should accumulate minimum 60 minutes of moderate- to

vigorous-intensity physical activity every day to ensure healthy development. Due to
increasingly common sedentary ways of life, such as going schools in bus / car, and playing
computers games (instead of outdoor games) and watching television physical activity is decline
among this age group. School-based physical activities have also been decreasing.

While being active from an early age can help prevent many diseases, regular movement and
activity can also help relieve the disability and pain associated with these conditions.
Importantly, the benefits of physical activity can be enjoyed even if regular practice starts late
in life.

(http://www.who.int/dietphysicalactivity/factsheet_inactivity/en/ and other related sites)

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Health Promotion, as defined by the American Journal of Health Promotion, is the science and
art of helping people change their lifestyle toward an optimal state of health.

Health Protection is also defined as those professional activities designed to prevent or reduce
occupational illness and injury as well as enhance health and well-being.

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Chapter 2

Yoga is a grand way to wellness

Background

Physical activity can be done in many ways. Yoga is one of the significant ways to achieve the
desired health and wellness benefits of physical activity. In fact, yogas benefits are far beyond
of commonly thought physical activity. It is available at very minimum cost, or even without
cost. It does not required special dress or shoes or machine or place. It is natural combined art
and science of human body, breath and mind to achieve holistic health, and optimum wellness.
It can be done anywhere at work place, at home, individually or in group.

Health is wealth is a very old proverb. Now it is well recognized that good health of people is
an important factor for the development.

Dilemma of development in 21st century has affected negatively workforce with stress, long
work hour, over weight / obesity, and life style diseases, such as heart diseases, cancer,
obstructive pulmonary diseases and diabetes. Employees, who eats unhealthy food, and do not
do regular required physical activity and fails to regular health check up are most likely to be i.
less productive, miss more working days and incur higher medical expenditure due to sickness.
It results into more turn over of employees and high medical care cost on the companies.

Work place wellness programme has brought significant economic benefits to the companies. It
reduces the incidence of employee illness, which results in a reduction of employer-paid over
all health care costs. Examples: Motorolas wellness programs saves the company $3.93 for
every $1.00 invested in employees wellness programme. Johnson & Johnsons Health and
Wellness Program has produced average annual health care savings of $244.66 per employee
claims by $1,400,000.

A Comprehensive review of Over 120 Studies reveals: Benefit-to-cost ratios: $3.48 in reduced
health care costs and $5.82 in lower absenteeism costs per $1.00 invested.

ROIs: At least $3 to $8 per $1 invested within 5 years of program implementation.

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 (Source: Center of Prevention and Health Services, National Business Group on Health, Health
Improvement: A Comprehensive Guide to Designing, Implementing, and Evaluating Worksite
Programs Nov. 2004)

Research findings on yoga

Research from Yale University School of Medicine (New Orleans), 2004, research findings
show that people who practice yoga and meditation at least three times a week may reduce
their blood pressure, pulse rate and most important - the risk of heart diseases. The yoga and
meditation program included 40 minutes of postural yoga, 20 minutes of deep relaxation, 15
minutes of yoga breathing, and 15 minutes of meditation. The study required them to practice
yoga and meditation for an hour and a half at least three times a week for 6 weeks.
Source: http://www.webmd.com/heart-disease/news/20041108/yoga-gets-hearts-healthy

Scientists at the Fred Hutchinson Cancer Research Center showed that regular yoga practice
helped:

prevent middle-age spread in people of healthy weight

promote weight loss in those who were overweight

Human body in view of yoga philosophy

According to yoga philosophy the body is made up of three layers and five sheaths.

3 layers are:

The Causal body (Karana sharira)

The Subtle body (Suksma sharira)

The Gross body (Karya sharira)

5 sheaths are:

The Anatomical sheath (Pranamaya kosha) : it is taken care by asanas in yoga practices.

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The Life force sheath (Pranamaya kosha) : it is taken care by pranayama in yoga practices.

The Psychological sheath (Manomaya kosha) : it is taken care by meditation in yoga practices.

The Intellectual sheath (Vijnanamaya kosha) : it is taken care by studying spiritual scriptures,
spiritual discussions and other spiritual activities with sincerity and discrimination.

The Bliss sheath (Anandamaya kosha) : once the above four needs are addressed optimally,
automatically the sheath of Bliss is achieved.

Quality Yoga practices integrate the 3 layers with 5 sheaths, enabling a person to transformed
and developed as a whole (complete / total) human being. It changes the direction of thinking
process, and transform individuals life by bringing away from body consciousness to soul /
spirit consciousness. Person starts living a pure divine life.

Asthanga yoga & Hatha yoga

Yoga is also known as Astanga Yoga. Astanga means 8 limbs, because yoga is described /
practiced into 8 limbs / steps which are divided into 3 disciplines.

Following are 8 limbs:

1. Yama (Moral codes / ethical desciplines)

2. Niyama (Self control / Control of senses)
3. Asanas ( Physical poses / postures / body management)
4. Pranayama (Breath management)
5. Pratyahara ( Mind management / Control of mind / Withdrawal of mind from senses /
Preliminary meditation)
6. Dharana (Concentration of mind / Meditation)
7. Dhyana (Deep Meditation)
8. Samadhi (Union of the individual self / soul with Universal Self / Soul)

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 For wellness purpose 3 limbs of yoga namely Asanas ( Physical poses / postures / body
management), Pranayama (Breath management) and Pratyahara (Withdrawal of mind from
senses / Mind management / Control of mind /Preliminary meditation) are considered. This
package of yoga practices (3 limbs) is interchangibly used as Yoga or Hatha yoga.

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Following are 3 disciplines:

1 Bahiranga Sadhana (Outer Sadhana): It comprises of Yama (Moral codes / ethical

desciplines), Niyama (Self control / Control of senses) and Asanas ( Physical poses /
postures).
2. Antaranga Sadhana (Internal Sadhana): It is a call for Mental Detachment (Withdrawal
of mind from senses) : It comprises of Pranayama (Breath management) and
Pratyahara.
3. Search for Soul Sadhana: It comprises of Dharana (Concentration of mind / Priliminary
meditation) Dhyana (Deep Meditation) and Samadhi (Union of the individual self / soul
with Universal Self / Soul). A practice for self realization.

Role of yoga to facilitate process of achieving and maintaining optimum wellness

Yoga contributes directly to achieve physical, emotional and spiritual wellness; and it indirectly
contributes to achieve social, carrier, intellectual and environmental wellness.

With reference to wellness, yoga could be known as Management of Breath (Breathing),

Body and Mind (MBBM). Benefits of yoga on physical, emotional, intellectual, and spiritual
dimensions of wellness is well known. However, in broad yogas goal is far beyond wellness. (it
will be discussed in brief further)

Hence, YOGA is:

Management of Breathing is known as Pranayam in yogic language.

Management of Body is achieved through practice of yogic postures (yogic exercises).
Management of Mind is initiated through meditation.

Above 3 all managements are interrelated and have synergistic effect on others.

Figure: 1. Interrelationship of Breathing, Body and Mind Management

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 Managed Managed Managed
Mind Breathing Body

MBBM helps to achieve wellness through followings:

1. Preventing stress,
2. Preventing risk factors for heart diseases, such as hypertension
3. Prevention of diabetes
4. Prevention of being over weight
5. Promoting positive health
6. Promotes safe sexual practice and health
7. Promotes positive attitude and practice in life style

How does yoga practices work to achieve wellness?

Regular Yoga practices (MBBM) bring following benefits:

Tone up muscles, ligaments of joints and nerve cells

Relax body and mind through recovery from fatigue and releasing stress of day to day
life activities
Brings recovery from physical and mental weakness and fill up with strength
Promotes body metabolism through better regulation of hormonal secretions

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 Promote oxygenated blood flow to cells and bring back deoxygenate blood from the
cells
Revitalize nerve cells
Transform apprehensiveness into courage
Indecision and poor judgment into positive decision making skills
Emotional instability into confidence and metal equilibrium
Yoga practices helps to integrate body, breath, mind and intellect
Yoga directly leads to physical, emotional and spiritual wellness

Astanga yoga play role in preventions of main four non communicable diseases (life style
diseases) and HIV transmission

Regular practice of yoga (MBBM combined with 2 more components namely ethical discipline
and control of senses) helps in prevention of main four non communicable diseases mainly
four - cardiovascular diseases (like heart attacks and stroke), cancer, chronic respiratory
diseases (such as chronic obstructed pulmonary disease and asthma) and diabetes have mainly
four risk factors namely 1.Unhealthy diet, 2.Harmful (irresponsible) use of alcohol use,
3.Tobacco use and 4.Physical Inactivity (Lack of physical activity). Unsafe sexual behavior is
main cause of HIV transmission in many countries of the world.

Lack of control of mind is a major factor among several factors which stimulate the practice of
above risk factors. Further uncontrolled senses agitate mind. Patients of these diseases report
despite knowing the danger they practice these unhealthy practices, because they fail to
control senses and their mind.

Further, people also report that they engage in risky / unsafe sexual behavior because they are
not able to control their mind, which results into transmission of HIV infection from infected to
uninfected partner.

Over helming evidences support that knowledge does not get translated into practice. It is due
to lack of control of senses and mind.

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May Yoga transform human living practices!

Elevated / Devine

Human are Spiritual being Human Experience

having

Degraded (inhuman)

Human are spiritual being having human experiences. However, some people elevated
themselves and have elevate/divine experiences; and some degraded themselves and have
degraded / inhuman experience. It can be better understand with example of water, Ice and
steam (vapor). Spiritual education trains mind to be free from anxiety and worry, hate and fear;
and to be with higher thoughts and moral desires. Pleasure is not in the act (sex), it is in the
feeling of mind. A spiritually teemed and trained mind has ability to be disciplined. Hence,
eating , drinking, smoking, activity and sexual activity become regulated and healthy. People
become able to derive pleasure without abusing earlier said activities.

Yoga practices influences mind, and make mind disciplined through informing, educating and
training the mind to think, create desires and wishes for welfare of the individual and the
community.

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Mind is like a strong wild elephant, which can be teemed, trained and used for human
purpose.

It is nature of mind to merge in whatever it contacts; it craves for it. Through providing moral ethical
information and education, training and regular practice mind can be shaped as desired. With exposure
of negative / poisonous stimulus it craves for this and get it. Several great men including USA President
Mr Bill Clinton have mentioned about poisonous (greater than alcohol) forces in mind which drive
people to debasement.

On the other hand with exposure of moral ethical information and education, mind craves for this and
learns to merge in elevated dimension, and it derives immense pleasure out of it. Depending upon
varieties of exposure, training and practice mind creates desire, thoughts and vision. The soiled mind
dulls the brilliance of moral and ethical excellence.

Yoga beyond wellness

Yoga is a Sanskrit (ancient Indian language) word, which means to join. Hence, literally
meaning of yoga is to join or to unite. In Spiritual / philosophical term yoga leads to union
of the individual self (individual soul of a person) with the Universal Self (Universal Soul / God).

Walking on the yoga ladder

For yoga regular practicioners to achieve the final goal, four stages of yoga are described:

First stage: Arambhavastha (Beginning stage) in this stage yoga is practiced at the level of
body.

Second stage: Ghatavastha : it is advanced yoga stage, when mind learns to co-ordinate with
the body. Vision, thought, speech and action of the person moves on the same linear line.

Third stage: Parichayavastha: it is further advanced stage of yoga, when the intelligence, mind
and body moves on the same linear line. No more stage of confusion / undecided stage.

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Fourth stage: Nishpattyavastha it is the final stage. It is a stage of perfection. In this stage
spiritual awareness flows into the practitioners of yoga. Duality, misery and pain vanishes.
Science and art of living in simplicity, harmony, peace with inner joy is realized.

Yogic mind (mind evolved after yoga practice) spontaneously rejects negative thoughts,
feelings and vision; and look for positive thoughts, feelings and vision.

The goal of yoga practice is

to achieve a state of mental equilibrium and inner peace,

to achieve a state when an individual becomes one with his / her inner being (a state of
seedless Samadhi)

While achieving this state a practitioner must continue its practice for sustainable state.
Otherwise he / she will miss the grace of yoga. Yoga practitioner lives to love and serve the
world, which is the essence of human life.

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Yoga and Misbelieve
Misbelieve is a very common happening in the human society. In some community people also
have misbelieves about yoga. The misbelieve is that yoga is a Hindu thing, hence people
practicing other religion should not practice it. Below are facts to correct the misbelieves:

In fact, firstly yoga is not related to any religion. It is not a Hindu thing.

Secondly, It is a way of life invented by ancient Indian human scientists, called Rishies. It is
based on ancient knowledge of human bodys anatomy, physiology and psychology.

Thirdly, discovery belongs to the human communities of whole world for the welfare of whole
humanity.

Fourthly, as example, electricity was discovered by Sir Thomas Addison, does electricity today
belong to his religion only? Are people of other community are not getting benefitted by it?

Finally, anatomical structure and functioning of body organs and thinking, feeling processes of
human beings in each and every community in the world are almost similar. Therefore, people,
irrespective of religion, geographical boundaries, should get benefitted of yoga practice, which
leads to reduce disease burden and provide healthy people for community and country to
enhance productivity and economic development.

Present society, where world is a global village, learns from every corner. Health has become
very expensive. Treatment of non communicable disease requires life- long treatment,
medicines are expensive, get complicated by complications, care is also exhaustive and
expensive. Ultimately management and care of such patients are beyond reach of a large group
of population. But, hope is they are preventable. Regular practice of yoga significantly
prevents, and also help in management. It brings changes in behavior and life style by enabling
/ empowering people for self control and controlling the mind. Hence, we should adopt the
components of yoga which help in promotion of health and prevention of diseases and gaining
wellness.

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 YOGA PRACTICES

Yoga Prayer

We begin our yoga practices with yoga prayer, which comprises with 4 parts

Following are 4 parts of the prayer:

1. Yoga has a goal and objectives to achieve: holistic health, blissful happiness and
productive life;

2. There is best wishes for a disease and disability free world with full of happy and healthy
individuals

3. There is a humble request (prayer) to the Al Mighty / Nature for pure, bright and able
intelligence, which guides mind to practice a healthy and meaningful life style.

4. There is expression of gratitude to Al Mighty / Nature for oppourtunity to practice

regularly successful yoga.

O Al Mighty / Nature, we pray to you, we thank you,

you have provided us opportunity to practice yoga to
achieve optimum wellness, holistic health and blissful
happiness. May everyone be happy and healthy; May
none be diseased or disabled. We pray you, kindly
provide us intelligence with discriminatory ability and
stability of mind to practice healthy life style.

MUST NOT DO DURING YOGA PRACTICE

DO NOT PRACTICE UNDUE STRESS ON ANY ORGAN DURING YOGA PRACTICE

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ASANA

SUKHASANA

It is a very common pose. Commonly people when sit on ground (untrained in yoga) follow this
pose closely naturally.

Steps

Sit on the ground, cross your legs, and slip each foot beneath the opposite knee (right foot
beneath left knee joint and left foot beneath right knee), and widen your knees as much as you
feel comfortable, and draw foots in towards yours torso, and relax. Sit with your pelvis in a
relatively neutral position.

Lay your hands on your knee, palms up, closed ring

with thumb and first finger. Alternatively stack your
hands in your lap, palms up.

Sit comfortably and firmly, making back bone and neck

bone straight. (Avoid bend of back bone or neck bone.)

Notice the followings as identification of Sukhasana:

Outer edges of the both feet rest comfortably on the floor. Outer part of shins rest on arch of
the opposite foot (right shin rests on inner part of left foot and left shin rests on inner arch of
right foot).

Between pelvis and legs , there is a triangular space formed by two thighs and cross legs.

There is a gap between the pelvis and feet. (It is important point to differentiate from
Sahajasana pose in which ankle is close to sitting bone.)

To test neutral position of sitting:

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Press both hands (by the sides) against the floor and lift your hip slightly off the floor. Hang for
10-20 seconds (4-6 breaths), then slowly release the pressure of the hands and sit back to the
floor.

To Remember

For any length of time you can sit in this pose.

For regular practitioner, it is advised to change the position of legs, to alternate the legs. One
day left leg is out then following day right should be out. If you practice for long time, then half
time one leg is out, and in following half time another leg is out.

Benefits (Feel these during practice)

Stretches the knees and ankles

Strengthens the back

Promote peace of mind

Use

To prevent stress

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SAHAJASAN (SIDDHASAN)

Steps

Sit on the ground, draw the heel of the left foot very close to your tail bone. Bring your right
foot on the left foot. Outer meloleous of the right foot is close to the inner melolious of left
foot. Widen the knees comfortably. Sit with your pelvis in a relatively neutral position.

Lay your hands on your knee, palms up, closed ring with thumb and first finger.

Sit comfortably and firmly, making back bone and neck bone straight. (Avoid bend of back bone
or neck bone.)

Notice the followings as identification of Sahajasana:

Heel of the left foot touches the pelvis.

Both knees and outer parts of thighs rest on the floor. If one knee is above the floor then
adjust widening of the knees.

There is a no gap between the pelvis and feet. (It is important point to differentiate from
Sukhasana.)

To test neutral position of sitting:

Press both hands (by the sides) against the floor and lift your hip slightly off the floor. Hang for
10-20 seconds (4-6 breaths), then slowly release the pressure of the hands and sit back to the
floor.

To Remember

For any length of time you can sit in this pose.

For regular practitioner, it is advised to change the position of feet, to alternate the foot. One
day left foot is below and right foot is on up. Following day do the opposite. If you practice for
long time, then half time you may have left foot below and next half right foot below.

Benefits (Feel these during practice)

Stretches the knees and ankles

Strengthens the back

29
Promote peace of mind

Use

To prevent stress

VIRASANA & BAJRASANA

Steps

Neel on the floor. Bring both knees together. Slide feet apart, slightly wider than the hips.
Keep tops of the feet flat on the floor. Angle big toes slightly inward.

Practicing Virasana

Rest buttocks comfortably on the floor. Lay your hands on your thighs , palms up , thumb and
first figure making circle. Exhale and sit down between the feet.
Inhale and, like a victorious warrior, lift the chest bones (sternum and ribs) upward and forward
; and widen the color bones .

Observe

Thighs are perpendicular to floor. A thumb space between the

inner heels and the outer hips.

Practicing Bajrasana

30
Duration of pose

In the beginning sit for a minute approximately. Increase practice up to five minutes.

Coming out of Virasana and adopting the pose of Bajrasana

To come out, press your both hands simultaneously against the floor, and lift hips slightly above
the heels, cross your feet underneath the buttock and sit back over the feet as long as you feel
good. This posture is known as Bajrasana. You may like to bounce your knees up and downs
few times on the floor.

Benefits (Feel these during practice)

Stretches the thighs, knees and ankles

Strengthens the arches of feet
Relieve gas problem
Improves digestion
Help to relieve menopause signs and symptoms
Beneficial to relief swelling during pregnancy
Facilitate to manage high blood pressure

Who should not practice Virasana

Person having ankle and or knee injury

Headache
Heart problem

Use

Hypertension

Digestion problem

To remember

If ankles are painful, use towel to keep underneath.

Variation

Clasp your hands, extend forward (parallel to the floor and perpendicular to the torso) and
reverse the cup of the hands (cup of hand faces outward and thumbs face to the floor). Inhale
and raise the hand above the head perpendicular to the floor, palm facing the ceiling.

31
PADAMASANA (LOTUS POSE)

Sit on the floor in your normal comfortable position with crossed legs.

Straight legs in front. Bend the right knee and bring the right foot towards your torso while right
foot is on the floor. Bend the left knee and bring the left foot close to your right thigh. Pick the
left foot up off the floor, and lift the left leg in front of right. Hold the left foot or left shin in
your right hand (or on both hands). Carefully, comfortably and slowly slide the left leg over
right thigh, snuggling (settle into a comfortable position) the heel / edge of the foot deep into
the right groin. Hold the right foot up and draw outward and lift the right leg off the floor.
Further, carefully, comfortably and slowly slide the right leg over left thigh, snuggling the heel /
edge of the foot deep into the left groin.

Notice: Both soles are perpendicular to the floor.

Straight backbone through applying pressure on feet to press the groins towards the floor.

Rest your hands on the same side thighs / knees. It is advisable to place the hands palms up in
the jyana mudra, with the thumbs and first fingure touching.

Focus

Hip and spine

Shin and ankles

Benefits

Stretches the ankles and knees

Stimulate the pelvic organs, such as bladder, abdominal organs and spine,

Eases menstrual discomfort

If practice regularly during pregnancy then ease normal child birth.

Dont do it if

Ankle , foot, leg and knee injury.

32
 To test neutral position of sitting:

Press both hands (by the sides) against the floor and lift your hip slightly off the floor. Hang for
10-20 seconds (4-6 breaths), then slowly release the pressure of the hands and sit back to the
floor.

Testing neutral position of sitting. This test can be done with other asanas, such as Sidhdhasana
(Sahajasana), Sukhasana.

MANDUKASAN

Position

33
Sit in Bajrasan position. Soles of feet face outward and ankles and forelegs are together.

Pose I of Mandukasana

Position

Muthi closed with thumbs of both hands inside and

other fingers outside. Place both muthis above / on the
umbilicus region.

Action

Gently press the belly with muthies.

Bend forward with exhaling air out and touch the

ground with head. Raise head with inhading air in.
continue taking deep inspiration till you resume
normal position.

Repeat the process of bending forward and rising up.

Advantage:

Prevent diabetes.

Facilitate management of diabetes.

Pose II of Mandukasana

Position

Put left hand on the umbilicus. Put right hand upon the left hand.

Action

Gently press the belly with hands.

Bend forward with exhaling air out and touch the ground with head. Raise head with inhading
air in. continue taking deep inspiration till you resume normal position.

Repeat the process of bending forward and rising up.

Benefits

Prevention and management of diabetes.

34
On bending completely exhale. Thus hands/ pals have oppoourtunity to message abdominal
organs more closely.

SASANK ASAN

Position

Sit in bajrasan

Raise both hands up above the head, palms facing forward. Look upward.

Action

Bend forward with extended hands and touch the ground with palms and head.

Exhale during bending.

Rise up with extended hands & inhale deep breath during rising up

Repeat the process

Advantages

BHUJANG ASAN

It provides strength to the arms.

Pose I

Lye on the ground on belly. Both legs are extended but close to each other . Both hands rest by
the side of the chest.

Action

Raise head and chest up while taking deep breath

in. Rest with the support of both hands.

Come down to normal position while exhaling air

out.

35
Pose II

Lye on the ground on belly. Both legs are extended but close to each other . Both hands rest
under the chest.

Action

Raise head and chest up while taking deep breath in. Rest with the support of both hands.

Come down to normal position while exhaling air out.

Pose III

Lye on the ground on belly. Both legs are extended but close to each other . Both hands rest
by the side of the chest.

Action

Raise head and chest up while taking deep breath in. Hands also lift up from the ground. Rest
with the support of belly (not with hands).

Come down to normal position while exhaling air out.

Pose IV

Lye on the ground on belly. Both legs are extended with a gap between both legs. Both hand
rest by the side of the chest.

Action

Raise head, shoulder and chest up while taking deep breath in. Rest with the support of both
hands.

Bend neck left side and see right foot.

Bend neck right side and see left foot.

Come down to normal position while exhaling air out.

36
Repeat the process.

SALBHASAN

It provides strength to thighs

Pose I

Position

Lye on the ground on belly. Both legs are extended but close to each other . Both hands rest by
the side of the chest.

Action

Raise right leg up while taking deep breath in. Look up.

Come back to normal position while exhaling air out.

Repeat the process with left leg.

Repeat the whole process.

Pose I I

Position

37
Lye on the ground on belly. Both legs are extended but close to each other . Right hand extends
by the side of right ear, and left hand is on the back.

Action

Raise right hand and left leg above the ground while taking deep breath in. Look up.

Come back to normal position while exhaling air out.

Try to keep balance during the process.

Repeat the process with opposite hand and leg.

i.e.. Left hand extends by the side of left ear, and right hand is on the back.

Raise left hand and right leg above the ground while taking deep breath in.

Come back to normal position while exhaling air out.

Try to keep balance during the process.

Pose III

Position

Lye on the ground on belly. Both legs are extended but close to each other . Both hands place
on the back. Hold wrist of left hand with right hand.

Action

Raise head, shoulder and chest above the ground while taking breath in.

Keep both legs extended (no bending at knee joints) on the ground. Look up.

Bring head and chest down to the normal position while exhaling air out.

Repeat the process.

Pose IV

Position

Lye on the ground on belly. Both legs are extended but close to each other . Both hands place
on the back. Hold wrist of left hand with right hand.

Action

38
Raise head, shoulder and chest above the ground while taking breath in.

Raise both legs (dont bend at knee joints) above the ground. Look up.

Bring head and chest and legs down to the normal position while exhaling air out.

Repeat the process.

DHANURASANA (BOW POSE)

Position

Lye on the ground on belly. Both legs are extended and close to each other . Both hands place
on the side of the body.

Action

Bend knees and lift up both legs.

Raise both hands and try to hold corresponding legs closed to ankle joints.

Raise head, shoulder and chest above the ground and raised legs as much as you can do and
take breath in.

Look up.

Release hands from legs and bring head and chest and legs down to the normal position while
exhaling air out.

Repeat the process.

39
3 namely Utanpad, Pawanmukta, and Markat asans are conducted while lying in Sawasana
pose.

UTANPADASAN

Position

Lye down on the ground on the back. Both hands are by the side of chest and trunk palm facing
downward to the ground. Both legs extended and close to each other.

Action

Raise both legs approximately one foot above the ground at 30 degree. Press ground with both
hands.

Pose II

Position

Lye down on the ground on the back. Both hands are by the side of chest and trunk palm facing
downward to the ground. Both legs extended and close to each other.

Action

Raise both legs approximately one foot above the ground at

30 degree.

Raise head and chest.

Lie on the ground on your back (hands are also in air).

PAWANMUKT ASAN

It is beneficial for digestive system

Pose I

Position

40
Lie on the ground on the back.

Action

Bend right leg. Interlock bended leg with hands. Bring thigh close to the belly and chest. (during
the process head and chest also rise up above the ground). Try to touch knee with nose. Exhale
air out during the bending process.

Release interlock and extend right leg and come back to the normal pose while taking air in.

Repeat the process with bending of left leg.

Pose II

Position

Lie on the ground on the back.

Action

Bend both legs. Interlock bended legs with hands. Bring thighs close to the belly and chest.
(during the process head and chest also rise up above the ground). Try to touch knee with nose.
Exhale air out during the bending process.

Release interlock and slowly extend both legs and come back to the normal pose while taking
air in.

41
MARKAT ASAN

Pose I

Position

Lie on the ground on the back. Both hands are open , palm facing up, and extended at
perpendicular to the body. Bend both legs. Both legs are in close contact. One ankle touches
another ankle, one leg touches another leg. Toes are extended facing inward.

Action

Move neck and head right side and the bended legs left side (opposite to head) while taking
breath in. come back to normal position while taking breath out.

It is followed by movement of neck and head left side and movement of bended legs right side
while taking breath in. Come back to normal position while taking breath out. Repeat the
process.

42
Pose II

Position

Lie on the ground on the back. Both hands are open , palm facing up, and extended at
perpendicular to the body. Bend both legs. Both legs are approximately one foot apart. Toes
are extended facing inward.

Action

Move neck and head right side and the bended legs left side (opposite to head) while taking
breath in. come back to normal position while taking breath out.

It is followed by movement of neck and head left side and movement of bended legs right side
while taking breath in. come back to normal position while taking breath out.

Repeat the process.

Pose III

Position

Lie on the ground on the back. Both hands are open , palm facing up, and extended at
perpendicular to the body. Both legs are extended and
apart. Toes are extended facing inward.

Action

Raise right leg up at 90 degree and move towards left close

(as much as can) to the left hand. Simultaneously move neck
and head right side while taking breath in. To come back to
normal position raise right leg up 90 degree and place to
the ground while taking breath out.

It is followed by movement of neck and head left side and movement of left leg right side close
to right hand while taking breath in. come back to normal position while taking breath out.

Repeat the process.

43
Advantage:

Make spine flexible and strong.

Prevent back pain. Facilitate relief of back pain.

SOME SPECIFIC ASANAS

They help to reduce body fat.

3 asanas namely i. Griding , ii. Katisaundrya asana and iii. Pashuvishramasana can be done in
sitting posture; 2 namely Konasana and Triyak Tadasana are performed in standing position.

Grinding

Position

Join both legs and extend in front.

Extend both hands and interlock.

Action

Rotate hands forward and backward (with natural body

movement forward and backward) and make a big circle.
Do it clockwise, and also anticlockwise. During the process
always keep knees and elbows extended and legs on the
ground.

Precaution:

It is very important not to i. lift legs up, ii. Bend knee, and
iii. Elbows.

Kati saundryasana

Position

44
Extend both legs and open them to a optimum wide.

Extend both hands forward by the side of shoulder.

Action

Breath out and move body to touch left toes with right hand. While touching left hand remain
extended (no bend on elbow) and normally move backward with the body movement. After
touching toes raise head and hand up to the normal position while taking deep breath in.

Repeat the process of body movement to touch right toes with left hand. While touching right
toes right hand remain extended (no bend on elbow) and normally move backward with the
body movement. After touching toes raise head and hand up to the normal position while
taking deep breath in.

Repeat the process on both sides .

Pashu vishramasana

Position

Sitting position with both legs extended forward.

Fold legs in such a way that right foot touches knee of left foot. Toes of right foot face outward
while heel of the right foot faces inward. Left foot bends backward sole facing outward with
heel inside and toes outside. Left knee face inside.

Both hands rests on respective both knees.

Raise both arms up the head palms facing forward.

Action

Bend forward on right side (do not bend complete in front of the body) and touch the ground
with forehead and hands. During bending expel air out from the lungs.

Raise up head and hand (without bending at elbow) with taking deep breath.

Repeat process of forward bending on left side.

This process can be repeated several times, such as 5-15 times.

45
Now change the sitting position. Fold legs in such a way that left foot touches knee of right
foot. Toes of left foot face outward while heel of the left foot faces inward. Right foot bends
backward sole facing outward with heel inside and toes outside. Right knee face inside.

Both hands rests on respective both knees.

Repeat the process like earlier. Raise both arms up the head palms facing forward and bend
forward.

Konasana

Position

Stand up, and keep both feet apart optimally that you can touch toe of a foot with opposite
hand.

Raise both hands above the head.

Action

Start breathing out and bending forward. Touch toe of left foot with right hand while left hand
is straight up.

Raise up in normal position while taking deep breath in.

Repeat the process of bending forward and touch right foot toe with left hand.

The process can be repeated and it can be done with rapid pace.

Triyak Tadasana

Position

Stand up, and keep both feet apart

Both hands raised above the head and interlock fingers of both hands palm facing upward.

Action

46
Bend on right side as much as you can, keeping both elbows and both knees straight. During
bending breath out.

Start taking deep breath in with raising in the normal position. Now bend on opposite (left)
side.

You can repeat the practice 5 50 times depending upon severity of fat accumulation on the
side of the body.

Precautions

Dont bend either elbow of knee. Dont bend either forward or backward.

BALASANA (CHILD POSE)

Pose I

Position

Sit on legs on the floor (not necesserly Bajrasana pose)

Action

Bend forward that your chest should rest on your knees and forehead touch the ground

Stretch your arms forwards or backwards

Take deep and prolong breaths. Repeat breathings.

Stay in the pose for approximately 5 minutes.

47
Pose II

Position

Lie on your back

Raise both legs up

Raise / stretch both hands up and hold both legs

Take deep and prolong breaths

Stay in this pose for approximately 5 minutes.

MAKARASANA (CROCIDLE POSE)

Position

Lie on your belly

Action

Stretch out both legs

Raise the head above the floor and hold it with both your palms with the elbows rested on the
ground.

Take deep and prolong breath

Stay in this position for 5-10 minutes.

SHASHAKASANA (MOON POSE)

Position

Sit down in the Vajra asana , and keep your back, neck
and head straight and erect .

Action

48
Begin deep and breath and raise and stretch both arms over the head. Arms should touch both
ears.

Begin exhale slowly and bend forwards while hip rests on heels of the feet.

(Precaution: buttock should not raise from heels of feet.)

Rest your forehead and stretched hands on the floor

Breath normally

Stay in this position approximately 10 minutes.

Stretch arms and slowly back to original position to Vajrasana.

COW FACE POSE

Cow face pose is a relaxing calming pose. It stretches muscles with small amount of energy. It
provides some stretches to arms and chest muscles.

Sit on comfortably with your legs out in front.

Action

Bend your left leg and sit on the heel.

Bend your right knee, and cross right thigh over your left thigh, bringing your right heel beside
your left hip.

Or, sit in bajrasana pose

Lift up your right arm straight up above your head, and bend the
elbow of right arm to touch your back with fingers and palm of
right hand.

Sweep your left arm behind your back, and bend left elbow.

Try to touch or clasp both hands together through exercising

adjustment movement in both hands simultaneously at the
middle of your spine.

49
For beginners, if you dont succeed then hold opposite ends of a towel with both hands.

Precaution: During sitting keep spine and neck bones straight.

Repeat with changing position of hands (i.e. left hand lifts up above the head, and right hand
sweep behind back.)

SAVASANA (CORPOSE POSE)

Position

It is one of the important yoga practice to bring the body in a neutral position

Action

Lie on your back

Spread your legs and arms to about 45 degrees

Feel relax.

Relax head, hands, body and legs.

Make tension free each and every part of the body.

Visualize each and every part of your body from head to toe. With visualization of each part feel
that the part is relaxed and tension free.

Take deep and prolong breath and let your body (especially chest , belly and shoulder) rise and
fall with each breath. Stay in the position for 10-15 minutes.

50
Child pose, Crocodile pose, Moon pose and Corpose pose are very good yoga technique to
provide relaxation and to manage stress.

SUN SALUTATION

Sun salutation is a combination of several poses, namely Mountain pose (Tadasana), Raised
hand pose (Urdhva hastasana), Standing forward bend (Uttanasana), Half forward bend (Ardha
Uttanasana), Lunge pose, Downward facing dog (Adho mukha svanasana), Plank pose, Knees,
chest and chin (Ashtanga namaskara), OR (Chaturanga dandasana), Bhujangasana (Urdhva
Muhka svanasana). Every pose is conducted in a single step. Hence, lets describe Sun
salutation step by step. Below is brief description of pose involved in Sun salutation.

1st step

1. Mountain pose (Tadasana)

Position
Stand up comfortably with both big toes touching. In case ankles knock together,
separate your heels slightly to feel comfortable.
Let both hands hangs by the side of the body.

2nd step

Raised hand pose (Urdhava Hastasana)

Raise your arms up, and press palms together.

Keep arms straights, and bend head slightly back and

gaze (look at) your thumbs.

Maintain the alignment.

51
3rd step

Uttanasana

Begin exhalation slowly, and swan dive down. It is Standing forward bending.

During the process of dive down separate palms, and touch ground with fingers. Flat palms on
the ground on either side of your feet to Uttanasana. In order to make palm flat on ground,
according to need you may bend your knees. Then try to straight the legs.

4th step

Take the left leg behind and raise head to look forward.

Take right leg behind and keep together with left leg.

Stands on toes.

52
Develop position of adho mukha svanasana

(Downward facing dog) .

5th step

It heads towards Bhujangasana.

Swim with forward bending and head rise up. Precaution: knee, chest, belly or any part of the
body should not touch the ground.

6th step

Bring back left leg followed by right leg. Reassume the position of adho mukha svanasana
(Downward facing dog) / Uttasana .

53
7th step

Get up

Bring hands together with touching palm in raised hand pose.

8th step

Bring hand down by the side of the body.

Stands up in mountain pose.

TREE POSE

Position

Stand straight with both feet together and both arms hang by the side of the body and gazing
forward.

Action

Raise left foot from the ground and place the left sole over inner side of right thigh making 90
degree angle. Press right thigh with left sole.

Raise hands and bring in front of chest with touching palm. Have 2 deep breaths in this position.

With third breath raise hands up with touching palm and finger tips towards ceiling. Have 3-5
deep breaths in this position.

Switch side i.e. begin with right sole on left thigh.

It helps in weight reduction.

54
SOME EASY MOVEMENT

Ankle Movement

Sit comfortably with extended legs forward with feet together.

Bend feet (both foot together) backward and forward (flexion and extension of feet), followed
by rotation of both feet in round fashion clockwise and anticlockwise.

Butterfly movement

Sit comfortably with both heels closely to the tail

point of the body. Bring both soles together.

Hold each foot with corresponding hand, and begin

upward and downward movement of both knees.

Movement should be such that lateral part of the

legs must touch the ground.

Continue with movement process for 3-5 minutes.

Wrist movement

Sit comfortably.

55
Extend both hands in front and close fingers (make Mustika).

Rotate the mustika.

Shoulder movement

Sit or stand and remain in comfortable position.

Bring fingers of both hands on the top of respective

shoulders.

Expanse your chest and you will find your elbows are
lateral to the respective shoulders.

Rotate hands in circle.

After few minutes reverse the direction of rotational

movement.

Shoulder movement II

Sit or stand and remain in comfortable position.

Bring both hands on respective thighs.

Move shoulders upward with upper part of chest cage.

Neck movement

Both Hands up above the head. Make closed fist.

Bend on side alternately.

Exhale during bending on side and inhale during coming back to normal body state.

56
Head and Hand

Sit or stand comfortably.

Touch lateral side of head with respective palms of hands.

Move head and hand against each other and create pressure.

Repeat same action in other direction with other palm.

Next, bring palms in the front and back of the head.

Move head and hand against each other and create pressure in front par of head.

Repeat same action with back of head with other palm.

SHOULDER STAND (SARVANGASANA)

The shoulder stand is called the Queen or Mother of all asanas as it provides benefits to all
parts of the body.

Steps

Lie on the ground on your back with extended hands by the side of the body and palms facing
upward.

Raise your feet with extended legs @ approximately 60 degree.

Bring your palms close to your buttock. Lift the buttock with support of palms.

Further lift whole back with hip & back up; and shoulder touches the ground.

Try to extend both legs and torso of the body vertical. Support buttock and body with palm.
Hands rest on the ground. Stay for approximately 3-5 minutes. Beginners can stay for few
seconds to a minute; and increase the duration.

57
To come out of the pose, bend knees and hip joints; and bring knees close to the abdomen.
Now, extend legs parallel to the ground. Finally firstly back of the body touches the ground
followed by the legs making you lie on ground on back with hands by the side of the body.

Feel these during practice

Stretches the knees and ankles, thigh muscles, abdominal muscles, upper back muscles and
neck muscles.

As the body is inverted blood easily flows to the heart due to effect of gravitational force.

Benefits

Nourishes thyroid gland , thus improves body metabolism, heart rate, also provides benefits to
the digestive system and nervous system.

Blood flow increases to the brain and during this posture blood pressure in the brain is 110 mm
of Hg.

It relieves headache, mental and psychological stress.

Provides tranquilizing effect on mind.

Relief symptoms of menopause.

It also provide beneficial effect to asthma and sinusitis.

Who should not do shoulder stand

Avoid shoulder stand if you have Cervical spondylitis, as during the pose body weight comes on
neck and it may worsen the cervical spondylitis.

Glaucoma or detached retina, as it may worsen the condition.

People with high blood pressure.

58
PLOUGH POSE

It is an advance stage of shoulder stand.

Resume shoulder stand. Bend forward at the hip joint with extended legs. Adjust at neck and
try to bring extended legs down as much as you can. However, never force either at hip or neck
to bring feet to the ground. By practice elasticity of the body will increase and one day feet will
easily touch the ground.

To come out of this pose. Reverse the process. Firstly raise feet above the ground. Assume
shoulder standing pose. Finally come out of it.

HEAD STAND

The shoulder stand is called the King of all asanas as it provides benefits to all parts of the body,
especially head. It revitalize all organs and stimulate mind.

Steps

Sit in Bajrasana pose.

Bend forward; touch ground with elbows and fore hands; make a cup with interlocked fingers.

Bring head close to the hand-cup. Back part of the head should touch the hand cup.

(Caution: head should not be put on the hand cup.)

Raise back / buttock above the heels and bring feet closer to the head like mountain pose.

Take breath in; withheld the breath and lift both legs with bended knees in the air with care for
balance.

59
Once one successfully stand on head with bended knees; slowly extend both legs making
extended legs whole body perpendicular to the ground. Whole body weights come on the head
supported by hands.

For beginners should do it with help of wall or a colleague.

To come out of the pose:

Bend knees while standing on head. Bend body to fall that toes can touch the ground. Relax in
the position head, hands and feet on the ground.

Benefits

Increase blood flow to brain cells. Stimulate pituitary and pineal glands in the brain, and
facilitate proper production of growth and sex hormones.

It stimulates nervous system and help in clear thinking and mental alertness.

Increases memory ability of brain.

Help in good sleep.

Abdominal muscles, muscles of neck , legs and hands are tone up.

Improve digestive system, function of internal organs , such as liver, kidney, lungs, digestive and
reproductive organs.

Helps in relieving headache, anxiety, menopausal symptoms and asthma.

Who should not practice head stand

People suffering from cervical spondylitis, neck injury, glaucoma, retinal detachment,
thrombosis, arteriosclerosis and kidney problem should avoid head stand.

60
Learners (beginners) are trying to practice with support

61
PRANAYAM
Preparation for pranayam

- exhale air out during bending forward

- inhale air in during bending backward

- state of respiration would be normal during normal state of the body

- if you feel tied, please stop and take rest. Regain energy and again begin the practice.

- sit in a easy posture for you e.g. sahajasan, siddhasan, padamasan.

- Keep eye closed.

- Bring finfures in a mudra which you like.

- pranayam practice at slow speed does not bring benefit.

- do pranayam at medium speed.

- for those we are asthmatic or patients of chronic air way disease, do at slow speed. Medium
or fast speed of pranayam is not recommended for them.

- practice yoga in the given order.

1.BHARSTIKA PRANAYAM

Feel air deep into lungs till diaphragm.

Do not feel air in the abdomen.

(you notice that belly is also full, as the air filled lungs push the diaphragm below , which
pusses abdominal organs )

Exhale air completely.

Repeat the process for two minutes.

It is followed by Kapalbhati pranayam.

Remember

Dont withhold breath either during inhalation or exhalation.

62
2. KAPALBHATI PRANAYAM

Pranayama is the management of breathing, which consists of inhalation and exhalation. Type
of pranayama is described by the nature / characteristics of inhalation and exhalation.

Kapalbhati pranayama is characterized by active, forceful and short exhalation and passive ,
comparatively mild and longer inhalation. Exhalation is generated by voluntary powerful
contraction of lower abdominal muscles (belly). Thus diaphragm raises and air is forcibly
pushed out of the lungs. Exhalation is automatically followed by release of contraction
(relaxation) of abdominal muscles, which generates inhalation, therefore, passively air comes
back into the lungs.

Focus on lower belly

Voluntarily forcibly contract the muscles of lower belly; and release muscle tone in natural way.
(No need to force to take air.)

For beginners

In the beginning do for 1-2 minutes and take rest , begin again. If you can do continuously for 5
-10 minutes , go ahead.

Slow speed does not benefit. Average speed must be done (approx. 60 /minute).

Do with normal . No tension, no fear.

If you feel tired take rest. Begin again.

If you feel / experience challenge in contracting belly muscles.

Cup one hand in the other and press them lightly against lower abdominal muscle
(belly).
Now quickly pump your fisted hands against the belly, it leads to a burst of air out of the
lungs. Then quickly release your hands, so belly rebounds and air will enters into the
lungs.
With practice speed would be faster.
5-10 minutes of kapalbhati practice every day is advisable.

Benefits

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 Bring glow / shinging on face
Prevention and management of high blood pressure
Prevention of eye disease, especially preservation of eye sight
Liver, intestine, kidney, pancreas, ovary, reproductive organ get strength.
Prevention and management of Asthma, respiratory diseases, sinusitis

3.BAHYA PRANAYAM

Take deep inhalation, fill the lungs ( like Bharstika pranayam)

Exhale air out

Withhold breath. (Stop breath for few seconds 10-15 seconds).

Abdominal muscle comes closer to the back muscle. It is followed by agnisar action.

AGNISAR ACTION : movement of abdomen in state of exhaled and with hold breath.

Do Agnisar for 10 seconds. In Agnisar) Repeat the process 3-5 times.

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Benefits

Diabetes, digestion

4. ANULOM BILOM PRANAYAM

Anulom Bilom pranayam (Alternate nostril breathing)

Traditionally it is believed that right nostril is associated with body heating energy and
symbolized by the sun and; left nostril is associated with body cooling energy and symbolized
by the moon. It is hypothesized that in common person heating and cooling energies are not in
balance; and it causes disease. For health and wellness harmonization of both energies is
required.

Sit in comfortable asana. Set up the position of right hands finger to your nose. Bring right
hands thumb to right nostril and middle and fourth finger to the left nostril. Close right nostril
with right thumb and inhale through left nostril. Now, close left nostril with middle and fourth
finger and release thumb from the right nostril., which causes exhalation of air through right
nostril. Following exhalation, inhale air through right nostril and close the right nostril with right
thumb and release middle and fourth finger from the left nostril, which leads exhalation of air
through left nostril. It makes a complete cycle of anulom bilom. Inhale through left nostril and
repeat the complete cycle. (It is process for right handed person.)

For left handed person, adjust the position of left thumb and finger with nostril according to
your own convenience.

Inhale deeply

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 Exhale completely
Begin with left nostril and end with the left nostril
Dont withhold the breath

Benefits

Prevention and management of high blood pressure , diabetes , stress

Prevention of eye disease, especially preservation of eye sight

Practice for Anulom Bilom at the Ministry Of Health Wellness Workshop & MOH Wellness
place

5.BHRAMARI PRANAYAM

Thumb in the ear holes

Keep eye closed

First figure on the forehead and remaing three fingers over the closed eyes.

Feel air in lungs

Pronounce OM / AUM

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 2 are practicing Bhramari pranayam, while one is observing
3

6.UDGEETH PRANAYAM

Sit in meditation mudra.

Feel lungs with air. Close eyes.

Bring your concentration at your breath.

Exhale air out slowly with pronunciation of words AUM / OM (or whatever 2-3 syllable word
you like choose).

At the end of the Udgeeth pranayam take both hands up, bring both hands over the closed
eyes, open eyes under the cover of hands. Finally slide hands down on the face.

7. UJJAYANI

Inhale air in through nose with sound. Take air in through both nostril.

Sound will be created during inspiration. No sound during exhalation.

Withhold breath.

One may do jalandharband.

Close right nostril and exhale air out through left nostril . there will be no sound during
exhalation.

SITALI PRANAYAM

It is practiced during summer to feel cool and also to prevent from sun stroke.

Make tongue in a cup shape.

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Inhale air in through mouth. Feel air is passing through cupped tongue. Experience cool.

At the end of the inhalation close the mouth.

Exhale air out through nose (not through mouth).

Continue for few cycles (approximately 3 cycles).

SITKARI PRANAYAM

Bring upper and lower teeth together.

Inhale air through mouth with cleansed teeth. Feel air is passing in through teeth.

At the end of the inhalation close the mouth.

Exhale air out through nose (not through mouth).

Continue for few cycles (approximately 3 cycles).

GENERAL benefits of yoga. Yoga is a way of life. Make it life style.

Pranayama does in slow speed does not provide benefits. It must be done in medium speed.
E.g. kapalbhati 60/minute is medium speed.

Asana keep joints and vertebral column in good shape.

During yoga practice, join with universal force. We are children of immortality.

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Wellness Workshop organized by the Ministry of Health Botswana for men and women
separately at Gaborone, August 2011.

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MEDITATION

Meditation is management of mind.

Mind
Mind is like a field which can be cultivated with desired thought- plant. A mind without good
thought is always at risk of occupation of bad thoughts, as bush grows in an uncultivated land.
It is in line of a proverb empty mind is a devil workshop.

Mind is like an iron rod. Once it comes in contact of water, it gets rusted; while it shines in
contact with fire. It suggests the effect of company on the mind. For a pure/clean mind a good
company is mandatory.

Mind is like mad elephant, which pulls forcibly. It drives as forceful wind drives a boat in its
direction without caring of destination of the boat.

Mind is terrible shrew. It never halts at one place. It is very difficult to catch and hold it.
Peace is a noble product of pure mind. Mind is get polluted by anger, ego, greed, jealousy,
attachment, lust, frustration and depression.

Mind is like a serpent. Serpent has two rudimentary traits. One is its curved way of walking and
the second is its tendency to bite all that comes in its way. The mind has also the tendency to
get involved in whatever it associates. It craves for this. Therefore, it is always tense and
disturbed. It too seeks to grasp and acquire all that he likes. The mind hankers for a thing even
when there is no chance of securing it. Such strong infeasible desire is the characteristic of
mind, and it is called lust.

Mind is like the inner sky. There, Sun of Intelligence shines. When the clouds of ignorance, fog
of egoism ,smoke of attachment, and dust of lust come; illusion accompany them, as result the
Sun of Intelligence is hidden and things are not recognized correctly. If ignorance, egoism,
attachment, lust and illusion are removed from the mind then intelligence works perfectly and
truth appears.

Illusion is an attribute of mind. It makes man ignore the truth. It (illusion) makes person to
believe in body rather than life energy (Soul / Spirit). It is like mirage in the desert, a water level
that never was or is. It is like moss growing on water hiding the water itself, like darkness
arising in the room hiding the room, like cataract arising in the eyes hiding the
vision. Illusion attaches itself to whoever helps it to grow.
Intelligence is also get deluded with these factors. It is called as inner pollution. These are
peace breaker.

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Purity of mind is the prime thing for the protection of individual, society and even country in
the realm of nature. It is the vital to support and promote universal outlook in reality. The rules
and regulations, the restrictions and recommendations are all to defend the people from ruin.

Stages of mind according to yogic science:

Yogic science (according to ancient Indian yoga Scientist Patangali) mind is described into 5
following categories:

1. Dull and lethargic mind

2. Distracted mind
3. Scattered mind
4. Focused mind
5. Controlled mind

Dull and lethargic mind

As a result of several successive failures and traumatic experiences mind becomes dull and
lethargic.

Distracted mind

Such mind is full of useless and unnecessary thoughts, feelings and perceptions and beliefs. The
mind is unstable and unable to prioritize goal or objective. Hence, mind is neither focused nor
committed to carry out a task at a particular time. In other word, it is a mind without mental
equilibrium.

Scattered mind

In such mind, thoughts are present; however, the mind is plugged by doubts and fears.
Decisiveness and lack of confidences rule the mind. Therefore, the mind lacks direction.

Finally, both distracted and scattered minds become purposeless due to their own short
comings. Such minds are frequently become victim of past painful experiences and unrealistic
day dreamers for the future. They lack to enjoy and utilize present best moments.

Above 3 stages are considered as lower categories of mind.

Focused mind

It is a higher stage of mind. In this stage mind is free from duality: pain and pleasure, loss and
gain, respect and dishonor. It is a liberated stage of mind. Such mind has direction and purpose
and ability to concentrate on the purpose and direction with full awareness. People with such

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mind lives in the present without caught by the past and future, and remain in peace
undisturbed by the external circumstances.

Controlled mind: it is also known as restrained mind: it is the highest stage of mind. The mind
becomes immune to the disturbing factors. It has power to be linked exclusively with the object
and activity which has been prioritized. It has ability to totally absorbed in its purposeful
activities even in the unfavorable environment in presence of several disturbing factors. The
mind is quite, in peace, in pure consciousness.

Meditation is merging of individual into Absolute, as a water drop merge in the vast ocean.
Meditation is the merging of individuals all thoughts and feelings into Absolute.

Meditation includes any means whose end will be the disappearance of the delusion that
essence of the individual and the essence of the world are different. It brings the realization of
the Supreme Being, the essence of the individual and the essence of the universe are the
SAME?

As we know, air conditioner, freeze, fan, heater, microwave all are in different forms and doing
different functions, but the essence in all these objects making them to work is the same and
that is electrical energy.

In the state of true meditation all activities originate from the Inner Being (Soul / God
Consciousness) rather than from Mind; and the individual receives unlimited grace of God. It is
well documented that most people go through the external exercise only, they are unable to
merge their feelings and thoughts into Universal, so they are unable to win Grace of God.
Quality meditation is to achieve the mental state of union/merger with Supreme God through
LOVE. The love in us and the love that He has are one and same. Love is the state of mind.

Stages of Meditation
I. Concentration: Gazing at the Jyoti and firmly visualizing Jyoti in the mind.
II. Contemplation: Moving the jyoti from the particular body to the universe.
III. Meditation: Merging of the Self into the Absolute. Stage of Self realization, God realization,
Enlightens, Liberation, Nirvana.

Primary aims of meditation

Primary aims of meditation is:

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 To free mind from negative thoughts, emotions and feelings
To free mind from confusion, illusion and delusion
To train mind to feel with positive thoughts, emotions and feelings
To train mind to restore simplicity, peace and joy
To train mind for self realization

Meditation with other components of Astanga yoga facilitate to achieve above aims. There are
different types of meditation. In the beginning, lets go for light (Jyoti) meditation.

LIGHT (JYOTI) MEDITATION

Techniques of quality meditation are various. JYOTI meditation is safe and effective , and God
Himself will be our inner guide, if we will but call on Him.

Steps for Light Meditation

Preparation
I. Prayer to God: Loving God, Would you please guide and protect us in the process of
meditation, as well as, accept the action of meditation.
II. Light a JYOTI. In mind select a form of Lord (form or Formless God or Your Own Individual
Soul)) which you like most, and enshrine that form in the Jyoti. The Light It becomes Divine
Light.
III. Sit in front of Divine Light in a comfortable position: Spine straight, eyes partially closed, and
hands in the lap one over other touching tips of thumbs.
IV. Make breath calm and slow, and mind free from thoughts, feelings, and emotions.
V. Chant: SOHAM- with inhaling breath SO and exhaling breath HAM (SOHAM= HE IS I). (It
creates a feeling that we are divine / spiritual being)

Action
I. Gaze (look steadily and intently) through partly closed eyes at Light.
II. Visualize the Divine Light in the mind. Continue gazing till the Divine Light is firmly
established in the mind when eyes are closed.
III. Move this firmly visualized the divine Light to all parts of the body. Wherever it goes lights
similar Light. Wherever impurity is touched by the Light the impurity vanishes. First move the
Light in the head to purify thoughts and feelings. Move to eyes, to ears and to tongue to purify
vision, hearing and speech respectively. Let the Light go to heart: the spring point of love. Let
the light to purify love and the source of love that pure natural divine love will spring out of it.
No more artificial love for anyone.
IV. Move the Light to belly and limbs leading to away from the individual body to our family

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members, neighbours, friends, enemies and finally to entire world.
V. Bring the Light back to the body and emplace it in the heart the source of love. Let unite our
individual Light with universal light, our individual love with God love. Let merge individual
mind with universal God mind. It is said by saints that a true unified stage for 144 seconds (2
minutes 24 seconds) is sufficient to earn the grace of God.

Coming out of Light meditation

I. Remain quite, silent for a few moment
II. Offer prayer of gratitude to the Lord: Loving Lord, Would you please accept my prayer of
gratitude for guiding and protecting us during the process of meditation, as well as, accepting
the action of meditation.
III. Come out of posture silently and peacefully go for other needful activities of the day.

To practice daily meditation

It is suggested to a smooth start to the daily sitting meditation
I. Time and duration: Morning hours from 3 am are good, but not essential. For beginners 20-30
minutes are good.
II. Place: It is recommendable that meditation should be same time at same place every day. If
you are away from the place, continue the meditation at the same hour and, in imagination,
feel that you are seated in the accustomed place.
III. Position: One should not sit directly on ground. Take a mat or cloth as insulator to avoid
earth current, which naturally moves in the earth.

In stage of concentration and contemplation meditator is aware of his/her

body and its posture. In stage of true meditation she/he unites with infinite
and cant find her/his body and infinite expansion of the self happens. In
his meditation, the great swami Vivekananda was heard to exclaim,
Where is my body? I cannot find my body. Such was the expansion of his
previously limited self.

Effect of managed breathing on mind

If breath is made to move rhythmically, with a managed regulated sound, the mind
experiences calm. When you learn to focus on inhaled and exhaled breath, you experience
calmness of mind, a peace in mind, a thoughtless, feelingless, emotionless. In that environment
of calmness leads to super awareness Samadhi. In other words, a mind without external and

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internal thoughts experiences Samadhi. It is a great mile stone in yoga journey to achieve a
state of mental equilibrium and peace.

At I-TECH (International Training and Education Centre) Botswana Retreat, 2011 at Makalodi,
employees are performing yoga.

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Life is a highest valuable gift of nature; and nature takes care of it. Most important vital for life
is Air. Nature has provided air to each and every individual, everywhere @ no cost. Yoga is
scientifically based natural exercise for body, breath and mind. Regular practice of yoga
contributes significantly to achieve holistic health through prevention of life style diseases,
health promotion and infusion of positive thoughts for wellness of individual and community. It
can be practiced @ very little affordable cost by the individual alone or in group at the
institution / community hall or in private home or in open air. Promotion of yoga may reduce
health budget by decreasing morbidity, and improve financial status by increase productivity
through workers with healthy body and healthy mind.

A WAY TO WELLNESS: YOGA

(A Glimpse from Botswana)

ISBN 978-99912-948-6-5

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