Unit- IV Yoga and Exercise

Unit- IV

Yoga and Exercise

          Meaning, Definition of yoga, Eight limps of yoga, need and importance, practice of yoga and physical exercise, exercise type Anaerobic effects of exercise, on various systems- circulatory, Muscular, Digestive & Respiratory systems difference between physical excercises and yoga.                                                          

 The Meaning and Purpose of Yoga
Like many arts and sciences that are profound, beautiful, and powerful, yoga has suffered from the spiritual poverty of the modern world--it has been trivialized, watered down, or reduced to cliches. The deep and eternal essence of yoga has been misrepresented and packaged for personal profit by clever people. At the hands of some, yoga has been reduced to the status of just another exercise program available on videotape. In other contexts, yoga has been presented as a cult religion, aimed at attracting "devotees." Such a haze of confusion has been created around the clear and pure concept of yoga that it is now necessary to redefine yoga and clarify its meaning and purpose.

Yoga defines itself as a science--that is, as a practical, methodical, and systematic discipline or set of techniques that have the lofty goal of helping human beings to become aware of their deepest nature. The goal of seeking to experience this deepest potential is not part of a religious process, but an experiential science of self-study. Religions seek to define what we should believe, while a practical science such as meditation is based on the concrete experience of those teachers and yogis who have previously used these techniques to experience the deepest Self. Yoga does not contradict or interfere with any religion, and may be practiced by everyone, whether they regard themselves as agnostics or members of a particular faith.

Throughout history, yogic techniques have been practiced in both the East and West, so it would be an error to consider yoga an "Eastern import." In fact, yoga, with its powerful techniques for creating a sense of inner peace, harmony, and clarity of mind, is absolutely relevant to the modern world--both East and West. Given the increasing pace and conflict present in modern life, with all its resulting stress, one could say that yoga has become an essential tool for survival, as well as for expanding the creativity and joy of our lives.

THE LIVING TRADITION 

Although yoga does not "belong" to the East, it is easiest to trace its roots there, because cultural change has not obscured the origins of the science, and an ongoing tradition of yoga has continued to the present day. No one person "invented" yoga--yoga is a living tradition, a set of practices that dates back for centuries. These practices were codified by a scholar and teacher named Patanjali in The Yoga Sutras, written about the second century B.C.

The most important teaching of yoga has to do with our nature as human beings. It states that our "true nature" goes far beyond the limits of the human mind and personality--that instead, our human potential is infinite and transcends our individual minds and our sense of self. The very word "yoga" makes reference to this. The root, "yuj" (meaning "unity" or "yoke"), indicates that the purpose of yoga is to unite ourselves with our highest nature. This re-integration is accomplished through the practices of the various yoga disciplines. Until this re-integration takes place, we identify ourselves with our limitations--the limitations of the body, mind, and senses. Thus we feel incomplete and limited, and are subject to feelings of sorrow, insecurity, fear, and separation, because we have separated ourselves from the experience of the whole.

In the modern world we have become quite successful in our external achievements--we have created powerful technologies and a variety of products, we are obsessed with accumulating power, wealth, property and objects--and yet we have not been able to create either individual or social peace, wisdom, or happiness. We have only to look around and see the destructiveness of our weapons, the emptiness of our pleasures and entertainments, the misuse of our material and personal resources, the disparities between rich and poor, and above all, the loneliness and violence of our modern world. We see that amid all our success in the external world, we have accomplished little of lasting value. These problems will not be solved through new technological developments. Instead, the resolution to these human problems will come only when we discover within ourselves that for which all of mankind is searching--inner peace, tranquility, and wisdom. This attainment is the goal of yoga, for yoga is the practical science intended to help human beings become aware of their ultimate nature.

AN ASCENT INTO PURITY 

The process of yoga is an ascent into the purity of the absolute perfection that is the essential state of all human beings. This goal requires the removal of our enveloping personal impurities, the stilling of our lower feelings and thoughts, and the establishment of a state of inner balance and harmony. All the methods of yoga are based on the perfection of our personalities and may help to create a new world order.

In the beginning of our work, the greatest problem we experience is our inherent restlessness of mind. Mind, by its very nature, is outgoing and unsteady. The highest state of meditation, however, requires a calm, serene, one-pointed mind, free from negative emotions and the distractions created by cravings, obsessions, and desires. To reach the subtler levels of consciousness and awareness, we need willpower, clarity of mind, and the ability to consciously direct the mind towards our goal. This is possible only when we turn away from preoccupation with external acquisition and seek to stop all inharmonious or negative mental processes. To achieve this, we do not need to give up our homes and society and retire to a monastery. Instead, we can achieve a state of peace, harmony, and contentment in our daily meditation, and thus, go on carrying out our life's duties and activities with the love and devotion that emerges from our meditative experience.

For those who want to follow the path of yoga towards peace and evolution, there are a few prerequisites. We need good health, a calm mind, sincerity, and a burning desire to rise above our human imperfections. Our health is maintained by a simple and well- regulated diet, adequate sleep, some physical exercise, and relaxation. Imbalance or excesses in food, exercise, sleep, or our personal relationships produce physical and emotional disruptions that disturb the practice of yoga and meditation.

If the aspects of our daily lives are well balanced, then certainly we can make progress in yoga in the modern world. Regardless of where we live or what we do, we can create a life conducive to yoga.

PATHS TO THE SUMMIT 

As we indicated earlier, there is much confusion about exactly what yoga is, especially since there seem to be so many approaches, all described by the name "yoga." A mountain climber may take a variety of routes to reach the top of a mountain. From the plain at the base of the mountain, all these paths seem distinct and different, but from the mountain summit, the view is always the same! The same is true of the seeming diversity of the yogic paths. These different paths are not mutually exclusive or conflicting, but are intended to accommodate the various inclinations, personalities, and temperaments of individual students, and yet they all have the same goal. These various paths of yoga include: 

1) Hatha yoga, which deals mostly with body and breathing exercises that help the student to become aware of his or her internal states. Hatha yoga exercises help to make the body a healthy and strong resource for the student. 

2) Karma yoga, which means "the yoga of action." This path teaches us to do our own duties in life skillfully and selflessly, dedicating the results of our actions to humanity. Practicing this aspect of yoga helps us to live unselfishly and successfully in the world without being burdened or distressed. 

3) Jnana yoga is the path of knowledge and wisdom. This path involves intense mental discipline. Knowledge dawns as we learn to discriminate between the real and the unreal, between the transient and the everlasting, between the finite and the infinite. This path is meant for only a fortunate few, who are aware of the higher and subtler realities of life. 

4) Bhakti yoga is the yoga of devotion. This path is the way of love and devotion. It is the path of self-surrender, of devoting and dedicating all human resources to attaining the ultimate reality. 

5) Kundalini yoga is a highly technical science. The guidance of a competent teacher is required to learn methods for awakening the serpent-like vital force that remains dormant and asleep in every human body. 

6) Mantra yoga, which involves meditation and the use of certain sounds called "mantras," which are traditionally transmitted to the student, and are used as objects of concentration. Mantras help the student in self-purification, concentration, and meditation. These mantras were discovered in deep meditation by highly advanced sages and teachers.

Finally, there is raja yoga, the "royal path" which is very scientific and thorough. By following this path methodically, we learn to refine our desires, emotions, and thoughts, as well as the subtle impressions and thoughts that lie dormant in the unconscious mind. Raja yoga helps us to experience the inner reality by using an eight-runged ladder. The ultimate goal is for the aspirant to attain the eighth rung, samadhi.

 

Eight Limbs of Yoga

The art of right living and the foundations of yoga philosophy were written down in The Yoga Sutra of Patanjali, approximately 200 AD. Compiled by Maharishi Patanjali in the Yoga Sutras, the Eight Limbs of Yoga are a progressive series of steps or disciplines that purifies the body and mind, ultimately leading the Yogi (one who practices Yoga) to enlightenment. While the physical part of yoga is certainly of significance, the eight conventional limbs of Yoga practice have meditation of God as their underlying principle. The practice of yoga is both an art and science, which creates unification of the body and mind with the spirit.

The main objective of Yoga is to help the practitioner cultivate an awareness of self. In other words, it is about making balance and creating calmness to live in peace, good health and harmony. Yoga describes the inner workings of the mind and provides eight steps to control its restlessness to enjoy the lasting peace. Each part ultimately brings completeness to the individual. They tend to find their connectivity to the divine. Being a different individual, a person can emphasize one branch and then move on to another according to their understanding. These are the eight limbs of the system found in the famous Yoga Sutras of Patanjali.

Eight Limbs Of Yoga
Yama
It is known as Moral observances for interactions with others. Broken down into five wise characteristics, they tell us about our fundamental nature that of being compassionate, generous, honest and peaceful. It teaches the directives of Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (celibacy) and Aparigraha (non-covetousness)

Niyama
It is known as Moral observances for interactions with yourself. The word itself means rules that are prescribed for personal observance. The niyamas are far more than an attitude, and are more intimate and personal. The directive include Shaucha (internal and external purity), Santosha (contentment), Tapas (austerity), Svadhyaya (study of religious books and repetitions of Mantras) and Ishvarapranidhana (self-surrender to God, and His worship). 
Asanas
It is the practice of physical postures and is the most commonly known aspect of yoga. The practice of moving the body into postures helps in improving health, strength, balance and flexibility. On a deeper level, the practice of asana, which means staying or abiding in Sanskrit, is used as a means to calm the mind and move into the inner essence of being.

Pranayama
It controls the energy, in order to restore and maintain health and to promote evolution. Pranayama is the measuring, control, and directing of the breath. It further provides perfect relaxation and balance of body activities are realized.

Pratyahara
In yoga, the term pratyahara implies withdrawal of the senses from attachment to external objects. It is most commonly known for sensory inhibition.

Dharana 
Immovable concentration of the mind is the underlying principle of Dharana. The essential idea is to hold the concentration or focus of attention in one direction. The mind needs to be stilled in order to achieve this state of complete absorption.

Dhyana
Dhyana focuses on Meditation. It means worship, or profound and abstract religious meditation that involves concentration upon a point of focus with the intention of knowing the truth about it. The concept holds that when one focuses their mind in concentration on an object the mind is changed into the shape of the object. 

Samadhi
It is the final step in the eight-fold path of Yoga. It means pleasurable fascination of one's individual consciousness in the essence of God. Samadhi means to bring together to merge. In this state, the body and senses are at rest, but the faculty of mind and reason are alert. You need to control the feelings of Avidya (ignorance), Asmita (egoism), Raga-Dvesha (likes and dislikes), Abhinivesha (clinging to mundane life).

Six Branches of Yoga

  Hatha Yoga or Yoga of Postures
Hatha Yoga is perhaps the path of Yoga you are most familiar with since this is the most popular branch of Yoga in the West. This branch of Yoga uses physical poses or Asana, Breathing Techniques or Pranayama, and Meditation to achieve better health, as well as spirituality. There are many styles within this path - Iyengar, Integral, Astanga, Kripalu, and Jiva Mukti to name a few. 

If what you want is a peaceful mind and a healthy body to go along with it, Hatha Yoga may just be the path for you.

  Bhakti Yoga  or Yoga of Devotion
Bhakti Yoga is the path most followed in India. This is the path of the heart and devotion. Yogis who practice this branch sees the "One" or the Divine in everyone and everything. Bhakti Yoga teaches a person to have devotion to the "One" or to Brahma by developing a person's love and acceptance for all things.

  Raja Yoga or Yoga of Self-Control
Raja means "royal". This path is considered to be the King of Yoga and this may be due to the fact that most of its practitioners are members of religious and spiritual orders. Raja Yoga is based on the teachings of the Eight Limbs of Yoga found in the Yoga sutras.

A Raja Yogi sees the self as central, and as such, respect to oneself and for all creation are vital to this path. They achieve self-respect by first learning to be masters of themselves. 

If you wish to learn discipline, then Raja Yoga would perfectly suit that need.

  Jnana Yoga or Yoga of the Mind
Jnana Yoga is the path of Yoga that basically deals with the mind, and as such, it focuses on man's intelligence. Jnana Yogis consider wisdom and intellect as important and they aim to unify the two to surpass limitations. Since they wish to gain knowledge, they are open to other philosophies and religion for they believe that an open and rational mind is crucial in knowing the spirit.

  Karma Yoga or Yoga of Service
Karma Yoga is the path of service for in this path, it is believed that your present situation is based on your past actions. So by doing selfless service now, you are choosing a future that is free from negativity and selfishness. Karma Yogis change their attitude towards the good and in the process, change their souls, which leads to a change in their destiny.

  Tantra Yoga or Yoga of Rituals
Perhaps the most misunderstood of all the paths, Tantra Yoga is about using rituals to experience what is sacred. Although sex is a part of it, sex is not the whole of it since this path aims to find what is sacred in everything we do. Tantra Yogis must possess certain qualities like purity, humility, devotion, dedication to his Guru, cosmic love, and truthfulness among other things. 

There are still a lot of misconceptions about Yoga, for instance, Yoga being a religion. Yoga is not a religion. It is more of a set of techniques for us to find spirituality. In fact, Yoga is being practiced by a lot of people from different religions like Christians, Jewish, Buddhists, and Muslims. 

Another misconception is that Yoga is an exercise, a way for us to keep fit. It is partly true, but if you think that Yoga is just that then you are greatly mistaken. Yoga develops the body since a weak one is a hindrance to spiritual growth. It does not simply focus on the physical but on the mental and spiritual aspects as well.

Yoga Benefits

The benefits of Yoga are numerous. In terms of energy Yoga is like a universe in itself. Some of the important Yoga benefits include anti-ageing, balance and flexibility of body, increase in knowledge and wealth, improvement in mental health and development of personal and social values. This is not the end of story; Yoga also helps in improving strength, sexual life and reducing weight. Yoga makes you feel good. Yoga is relaxing. It's energizing. It's strengthening. 

Healing benefits of Yoga are so great that you feel better at the end of every Yoga session than before you began and life runs effortlessly when you keep up a steady discipline than when you don't. Yoga enhances your understanding of life. Yoga changes an individual's perspective about life. After coming in the fold of Yoga a person finds himself taking up a broader view of life. Yoga helps a person to know who he is, how life works, who is God and so on. One starts looking at things differently, with less confusion. It helps in more peace of mind, better health, more keenness for life, and an ever-growing sense of internal well-being. 

As one practices Yoga, positive effects of Yoga begin to show. The sense of feeling good envelops around the individual. This feeling is so natural and so genuine that it goes entirely in an individual's life. In this way it helps clarify deepest cravings, motivations and aspirations, thereby restoring confidence, hope, meaning and rationale to life. We all like feeling good, peace of mind, being joyful, peaceful, animated and calm. There can't be two opinions about this. But the sad part is that most of us know that we are not feeling as good as we should. 

The driving force of yoga is aimed at the monumental, life-changing discovery of who and what you actually are. This is precisely how yoga works, how it makes you feel good. Yoga helps you experience the truth. The truth- which, you discover is goodness. The implications of knowing the truth is massive. Thus Yoga gives you the strength to unravel the truth with which you will begin to live

with security, confidence and inner psychological peace. Such great are the benefits and properties of Yoga. Yoga changes your life.

Anti Aging
In the present times, very few people retain their strength and vitality till the middle age. More and more people we come across look much older than they actually are.

Balance
Most of us suffer from problems of asymmetry and imbalance. The irregularity and imbalance create a lot of stress and strain in our body. At times, it also leads to injury, pain, or just simple discomfort.

Flexibility
what comes to your mind when you think of Yoga? Stretching, isn't it? Half of you must have run away from the yoga, with the thought that your body is unfit, too old or maybe too inflexible to perform Yoga.

Personal Values
With an ever-increasing cut throat competition in the present times, personal values seem to be inexistent. People are so engrossed in attaining material success that they fail to realize the host of inappropriate values and principles that have made home in both the mind and heart.

Love
Yoga can play a definitive role in fine-tuning our love life. Our emotional well-being depends on how we interpret various events of life and react to them. In other words, feelings and emotions manifest in one form or the other in our body and life.

Mental Health
Yoga has tremendous positive effect on our mental health. Before moving ahead to describe the benefits Yoga bring, let us define what mental health is.

Social Values
Yoga and social values are two sides of the same coin and go side by side. Social values are a set of philosophy that an individual carries throughout his life.

Strength
Yoga is a like a blessing for those who love to have fit body. It is extremely beneficial in strength and endurance building. Sages and saints from centuries in India have performed this miraculous art to achieve a stress free temper and disease free body.

Yoga & Beauty
Yoga is the art of meditation aimed at training a human soul the consciousness for a state of perfect spiritual insight and tranquility. It is basically achieved through the three paths- the path of actions, knowledge and devotion.

Yoga Healing
Yoga is an ancient art of meditation in India. It is considered that a regular practice of Yoga is very beneficial for achieving healthy body and sound mind.

Yoga & Sex
According to Yoga philosophy, sex is a very natural function, extremely necessary in an affectionate relationship and also vital for the persistence of the human race on the earth.

Yoga & Knowledge
Yoga is an ancient art that focuses on the spiritual enlightenment and physical fitness of a human being. This art has derived its principles from the 'Patanjali Shastra' and focuses on the concept of healthy being and healthy living.

Weight Reduction
Yoga is an effective way to gain and maintain a healthy body. This ancient Indian meditation art is a great way to get rid of extra flab from the body

39Tips for Practicing Yoga

• The most appropriate time for practicing Yoga is in the morning, before breakfast. This is because it is the time, when our mind is calm, composed and fresh and the body movements can be performed, with considerable ease and vigor.
• To get started, you need to have the urge and confidence in yourself.
• To practice Yoga, the place chose must be calm, quiet, ventilated, dust free, moisture free and also distraction free.
• Before you start practicing Yoga, it is very important for you to clear your bowels and bladder as well as clean your nostrils and throat of all mucus. You must also drink a glass of lukewarm water.
• Yoga clothing should be loose and as comfortable as possible. Form-fitting cotton/Lycra pants and shirts are the best.
• Wait for a few minutes and then you can start.
• Like all other work outs, you must begin with easy poses, thereafter you can advance to the tough ones. Be methodical and systematic.
• Remember, to start with your movements should be light and if you feel fatigue in between you must discontinue.
• Yoga must energize and not cause weariness and depression.
• You must take breaks in between, if a particular step or exercise proves tiring.
• For a person performing Yoga, the diet should be a balanced and you should eat after an interval of 4 hours.
• The quantity of food should be such that it satisfies your appetite. Generally, the ratio composition of meals should be - grains and cereals (30% of the calorific value), dairy products (20%), vegetables and roots (25%), fruits and honey (20%) and nuts (5%).
• Over eating and fasting should be avoided. At the same time, you must try to avoid stale food.
• While performing Yoga, your breathing should be long and deep. You must remember to keep your mouth close and inhale and exhale, only through the nose.
• You should always keep a Yoga mat, made of some comfortable materials. For lying postures use a woolen carpet and spread a clean sheet over it.
• Remember, while doing yoga, you should not get a feeling of pain or discomfort. If you do, you are not doing it in the right manner or you need to adjust your pose to suit you better.

If you are a beginner, do not just impinge on doing the tough tasks. Remember, you need to always begin with the easy postures and then, proceed to the difficult ones. You should follow the graded steps of Yoga

Benefits of Yoga to Your Bones, Muscles, and Joints

• The physical benefits of yoga are myriad. Yoga keeps your body strong, as it involves all the muscles in your body to hold and balance yoga asanas (poses). The various yoga postures strengthen your feet, legs, hands, abdominals, lower back, legs, and shoulders.
• Yoga's stretching and breathing exercises improve your flexibility, helping joints, tendons, and muscles stay limber. People suffering from osteoarthritis or rheumatoid arthritis will see a noticeable improvement in their stiffness, pain, and other arthritic symptoms by practicing yoga poses and postures.
• Yoga improves your endurance, especially the more athletic forms of yoga such as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorous yoga practices follow a specific sequence of poses (asanas) that become more challenging as you progress. Unlike the more gentle hatha yoga, the forms of ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require you to keep your body in constant motion between poses, resulting in a strenuous cardiovascular workout and improved core strength.
• Hatha yoga can relieve chronic back and neck pain, since the poses and postures gently stretch and strengthen your back and neck muscles.
• Yoga is often prescribed to help heal various injuries, including repetitive strain injuries, knee and back injuries, pulled hamstrings, even minor skin burns. Of course, you should consult your physician before using yoga as a treatment for any injury!
• Yoga is an excellent weight-bearing exercise that can improve your bone density. This is particularly beneficial for women approaching menopause, since yoga can help ward off osteoporosis, or thinning of the bone

 

+Benefits of Yoga to the Cardiovascular System

Yoga has tremendous health benefits for your heart. Most notably:

• The gentler forms of yoga lower your blood pressure because the asanas (yoga poses, postures, and yoga positions) keep blood flowing evenly throughout your body while you focus on your breathing.
• People suffering from hypertension can benefit from yoga tremendously, as hatha yoga can lower your heart rate and blood pressure.
• Many practitioners claim that yoga has also lowered their cholesterol.
• Power yoga is an excellent form of cardio conditioning, which strengthens core muscles while it keeps blood and oxygen circulating throughout your body.

Benefits of Yoga on Mental Health

• Yoga benefits anyone's mental health by helping him or her relax, and it is an effective form of psychological therapy. Yoga reduces anxiety and stress, resulting in better health, better mood, and better concentration throughout the day. Yoga has been used to help treat a wide variety of emotional and mental disorders, including acute anxiety, depression, and mood swings.
• Even children can benefit from yoga. Those with attention deficit disorder and hyperactivity can learn to relax and get control by using yoga breathing and yoga asanas.
• Because yoga is a form of meditation, it results in a sense of inner peace and purpose, which has far-reaching health benefits.
• Yoga has been used to help heal victims of torture or other trauma.

Benefits of Yoga on Other Health Conditions

• Do you have frequent headaches? Yoga can rid you of tension headaches and migraines because yoga circulates blood and oxygen to your head, which can often prevent headaches from starting.
• A regular yoga practice helps boost antioxidants throughout your body, resulting in a stronger immune system and improved ability to heal quickly from disease or injury.
• Yoga can help you lose weight and maintain a healthy weight throughout your life. Power yoga is a vigorous form of yoga that burns calories, resulting in weight loss.
• Many women going through menopause report an easing of symptoms when they begin practicing yoga.

Benefits of Yoga in Everyday Life

• Yoga can help cure insomnia, as regular yoga practice leads to better and deeper sleep.
• Yoga can help fight fatigue and maintain your energy throughout the day.
• Yoga is an effective treatment for a variety of autoimmune diseases because it can reduce the symptoms these diseases often cause, such as stiffness, malaise, fatigue, and weakness.

Regular yoga practice will create multiple and noticeable benefits to your health. Try some yoga postures today! And as your instructor will no doubt tell you at the end of your practice: Namaste.

Benefits of Yoga to Your Bones, Muscles, and Joints

• The physical benefits of yoga are myriad. Yoga keeps your body strong, as it involves all the muscles in your body to hold and balance yoga asanas (poses). The various yoga postures strengthen your feet, legs, hands, abdominals, lower back, legs, and shoulders.
• Yoga's stretching and breathing exercises improve your flexibility, helping joints, tendons, and muscles stay limber. People suffering from osteoarthritis or rheumatoid arthritis will see a noticeable improvement in their stiffness, pain, and other arthritic symptoms by practicing yoga poses and postures.
• Yoga improves your endurance, especially the more athletic forms of yoga such as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorous yoga practices follow a specific sequence of poses (asanas) that become more challenging as you progress. Unlike the more gentle hatha yoga, the forms of ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require you to keep your body in constant motion between poses, resulting in a strenuous cardiovascular workout and improved core strength.
• Hatha yoga can relieve chronic back and neck pain, since the poses and postures gently stretch and strengthen your back and neck muscles.
• Yoga is often prescribed to help heal various injuries, including repetitive strain injuries, knee and back injuries, pulled hamstrings, even minor skin burns. Of course, you should consult your physician before using yoga as a treatment for any injury!
•  
• Yoga is an excellent weight-bearing exercise that can improve your bone density. This is particularly beneficial for women approaching menopause, since yoga can help ward off osteoporosis, or thinning of the bone

+Benefits of Yoga to the Cardiovascular System

Yoga has tremendous health benefits for your heart. Most notably:

• The gentler forms of yoga lower your blood pressure because the asanas (yoga poses, postures, and yoga positions) keep blood flowing evenly throughout your body while you focus on your breathing.
• People suffering from hypertension can benefit from yoga tremendously, as hatha yoga can lower your heart rate and blood pressure.
• Many practitioners claim that yoga has also lowered their cholesterol.
• Power yoga is an excellent form of cardio conditioning, which strengthens core muscles while it keeps blood and oxygen circulating throughout your body.

Benefits of Yoga on Mental Health

• Yoga benefits anyone's mental health by helping him or her relax, and it is an effective form of psychological therapy. Yoga reduces anxiety and stress, resulting in better health, better mood, and better concentration throughout the day. Yoga has been used to help treat a wide variety of emotional and mental disorders, including acute anxiety, depression, and mood swings.
• Even children can benefit from yoga. Those with attention deficit disorder and hyperactivity can learn to relax and get control by using yoga breathing and yoga asanas.
• Because yoga is a form of meditation, it results in a sense of inner peace and purpose, which has far-reaching health benefits.
• Yoga has been used to help heal victims of torture or other trauma.

Benefits of Yoga on Other Health Conditions

• Do you have frequent headaches? Yoga can rid you of tension headaches and migraines because yoga circulates blood and oxygen to your head, which can often prevent headaches from starting.
• A regular yoga practice helps boost antioxidants throughout your body, resulting in a stronger immune system and improved ability to heal quickly from disease or injury.
• Yoga can help you lose weight and maintain a healthy weight throughout your life. Power yoga is a vigorous form of yoga that burns calories, resulting in weight loss.
• Many women going through menopause report an easing of symptoms when they begin practicing yoga.

Benefits of Yoga in Everyday Life

• Yoga can help cure insomnia, as regular yoga practice leads to better and deeper sleep.
• Yoga can help fight fatigue and maintain your energy throughout the day.
• Yoga is an effective treatment for a variety of autoimmune diseases because it can reduce the symptoms these diseases often cause, such as stiffness, malaise, fatigue, and weakness.

Regular yoga practice will create multiple and noticeable benefits to your health. Try some yoga postures today! And as your instructor will no doubt tell you at the end of your practice: Namaste.

Yoga Postures
Sanskrit Name	English Translation
Adho Mukha Svanasana	Downward-Facing Dog
Adho Mukha Vrksasana	Handstand (Downward-Facing Tree)
Ajali Mudra	Salutation Seal
Ardha Chandrasana	Half Moon Posture
Ardha Matsyendrasana	Half Spinal Twist
Baddha Konasana	Bound Angle
Bakasana	Crane Pose
Balasana or Garbhasana	Child's Pose
Bharadvajasana	Bharadvaja's Twist
Bhujangasana	Cobra Pose
Chakrasana	Wheel Posture
Chaturanga Dandasana	Four-Limbed Staff
Dandasana	Staff pose
Dhanurasana	Bow
Eka Pada Rajakapotasana	One-Legged King Pigeon
Garudasana	Eagle Posture
Gomukhasana	Cow Face
Halasana	Plow
Hanumanasana	Monkey (named after Lord Hanuman)
Janusirsasana	Head-to-Knee Forward Bend
Kakasana	Crow Pose
Krauncasana	Heron Posture
Kukkueasana	Cockerel Pose
Kurmasana	Tortoise Pose
Makarasana	Crocodile Posture
Matsyasana	Fish Posture
Matsyendrasana	Lord of the Fishes
Mayurusana	Peacock Pose
Natarajasana	Lord of the Dance
Padahastasana	Standing Forward Bend
Padmasana	Lotus Pose
Paripurnanavasana	Full Boat Posture
Parivrttaparsvakonasana	Revolved Side Angle
Parivrttatrikonasana	Revolved Triangle
Pasasana	Noose
Pascimottanasana	Seated Forward Bend
Prasaritapadottanasana	Intense Spread Leg Stretch
Pavana Mukta-Asana	Wind-releasing Posture
Salabhasana	Locust Posture
Sarvangasana	Shoulder Stand
Shavasana / Mrtasana	Corpse Pose
Sethubandasana	Bridge, Half Wheel
Siddhasana / Muk-tasana /Guptasana	Perfect Pose
Simhasana	Lion Posture
Sirsasana	Head Stand
Sukhasana	Auspicious Pose
Suptabaddhakonasana	Reclining Bound Angle
Suptapadangusthasana		Reclining Big Toe
Suptavirasana		Reclining Hero
Surya-Namaskar		Sun Salutation
Svastikasana		Prosperous Pose
Tadasana / Samasthiti		Mountain Pose
Trikonasana		Triangle
Upavistakonasana		Open Angle
Urdhvadhanurasana		Upward Bow, Backbend, or Wheel
Urdhvamukhasvanasana		Upward-Facing Dog
Usthasana		Camel Pose
Uttanakurmasana		Upside-Down Tortoise
Utkatasana		Chair
Uttanasana		Standing Forward Bend
Utthitahastapadangusthasana		Raised Hand to Big Toe
Utthitaparsvakonasana		Extended Side Angle
Utthitatrikonasana		Extended Triangle Posture
Vasisthasana		Side Plank
Viparitakarani		Legs-up-the-Wall
Vajrasana		Thunderbolt Pose
Virasana		Hero
Vriksha-Asana		Tree Pose

Definition of Aerobics:

Using the same large muscle group, rhythmically, for a period of 15 to 20 minutes or longer while maintaining 60-80% of your maximum heart rate.

Think of aerobic activity as being long in duration yet low in intensity. Aerobic activities include: walking, biking, jogging, swimming, aerobic classes and cross-country skiing. Anaerobic activity is short in duration and high in intensity. Anaerobic activities include: racquetball, downhill skiing, weight lifting, sprinting, softball, soccer and football.

Aerobic means with air or oxygen. You should be able to carry on a short conversation while doing aerobic exercise. If you are gasping for air while talking, you are probably working anaerobically. When you work anaerobically, you will tire faster and are more likely to experience sore muscles after exercise is over.

Cardiovascular Benefits

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently. Exercise alone cannot prevent or cure heart disease. It is only one factor in a total program of risk

reduction; examples of other factors are high blood pressure, cigarette smoking and high cholesterol level.

Additional Benefits of Aerobic Exercise

In addition to cardiovascular benefits, other benefits of aerobic exercise include:

- Psychological benefits - exercise improves mood, reduces depression and anxiety. - Control of body fat. (Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.)
- Increased resistance to fatigue and extra energy.
- Toned muscles and increased lean body mass.
- Decreased tension and aid in sleeping.
- Increased general stamina.

Avoid the Aerobic Curve.

The aerobic curve occurs when you begin exercising, increase your intensity level, hit the high point and gradually decrease your intensity level. The goal when exercising aerobically is to hit your target heart rate and maintain it for the entire exercise session. This works the heart muscle more effectively and burns more calories. Think of riding a bike, running or swimming - you start, hit your pace (or target zone), then you maintain your pace until the cool down. As your heart becomes conditioned, you will have to work harder to reach the target zone. Less conditioned athletes will reach their target zones quickly because their heart muscle isn't used to the workload.

Aerobic Classes (step, hi/low, slide, interval etc...)

In an aerobic class, you can do moves in low intensity or high intensity. The level of intensity depends upon how high you bring your arms (not whether the class is low impact or high impact). Aerobic instructors should show class members how to do moves in high or low intensity. Participants should choose their own level of intensity dependent upon their level of fitness and how frequently they exercise.

If you are too tired to continue exercising in an aerobic class, march in place for a while until you can resume exercising. IT IS NOT OK to stop in the middle of an aerobic class because your body is sending extra blood to the muscles. Stopping suddenly can lead to muscle cramping and dizziness (this is why all aerobic classes have a cool down at the end of the aerobic section).

Exercise Frequency

Cardiovascular fitness is an ongoing process and requires consistent reinforcement. To maintain your current level of fitness you should do aerobic exercise at least 3 times a week. To increase your level of fitness, try exercising 4 to 5 times per week.

SparkPeople’s ExerciseReference Guides offer an in-depth look at the principles of fitness. 

We often hear a lot about aerobic or “cardio” exercise and how it improves fitness, reduces one’s risk of lifestyle diseases, and helps with weightmanagement. What we hear much less about is another type of cardiovascular exercise known as anaerobic exercise. 
What is Anaerobic Exercise? 
While “aerobic” means “with oxygen,” anaerobic means “without air" or "without oxygen." Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise. 

What are the Benefits of Anaerobic Exercise? 
Anaerobic exercise uses your muscles at a high intensity for a short period of time. As a result, it can help:

·         Develop stronger muscles

·         Improve your VO2 max (the highest amount of oxygen one can consume during exercise) and thus improve your cardio-respiratory fitness

·         Increase your capacity to withstand the buildup of waste substances (such as lactic acid) and remove them from the body. This means your endurance and ability to fight fatigue will improve.

Overall, anaerobic exercise burns fewer calories than does aerobic exercise and may be somewhat less beneficial for cardiovascular fitness. However, it is better at building strength and muscle mass and still benefits the heart and lungs. In the long run, increased muscle mass helps a person become leaner and manage his weight, because muscle uses large amounts of calories. 

How Does Anaerobic Exercise Work? 
When you begin to work out vigorously, there is a temporary shortage of oxygen being delivered to the working muscles. Lactic acid is a by-product of producing energy anaerobically. When lactic acid accumulates at high levels in the blood, it causes muscular fatigue. This is why anaerobic exercises cannot last very long. 

But with training, the body becomes better equipped to handle lactic acid. Several efficient changes occur that result in decreased production of lactic acid and increased removal of it from the bloodstream. The body also produces “buffers” that delay the onset of fatigue during anaerobic exercise. Studies have shown that with anaerobic training, the muscle’s buffering capacity is increased by 12% to 50%. With this increased buffering capacity, more lactic acid can accumulate during high intensity exercise without causing fatigue. 

How to Add Anaerobic Training to Your Program
Anaerobic interval training is primarily reserved for those who are very fit and desire to increase speed, lactate threshold, and overall aerobic power. Such training usually results in greater lactic acid concentrations in exercising muscles and is accompanied by greater muscular discomfort. This can be a very intense type of training and should not be attempted by a beginning exerciser. Before you train anaerobically, always do a considerable aerobic warm up first, and stretch before and after vigorous activity. 
Interval training is a great way to incorporate anaerobic exercise. It can be done with many types of exercise (for example, running, biking, or swimming). An interval is done by increasing your pace for a short period of time (for example, between 10 to 60 seconds) then having a slow recovery period that is at least 3 times as long as the interval. Learn more about basic interval training and a more advanced form known as High Intensity Interval Training (HIIT).If you are new to exercise, do not immediately start with high intensity activity like anaerobic exercise. Beginners should start with lower-intensity aerobic exercise for several weeks to build a base level of fitness.

·         Always check with your doctor before adding anaerobic exercise to your fitness program.

·         Anaerobic exercise is not recommended if you are pregnant.

·         Always warm up before starting any anaerobic exercise, and cool down for 5-10 minutes after your workout session.

The Difference Between Yoga and Exercise

Like regular exercise, yoga strengthens and tones the body. Regular exercise typically makes a body stronger and less flexible. Weight training for example, builds strength by breaking down and rebuilding muscle tissue. That bulky, muscle bound look and tighter muscle mass is a result of this breaking down and rebuilding of muscle. Yoga strengthens the body by toning the muscles and creates longer, leaner muscles due to the stretching. Yoga creates a body that is stronger and more flexible. Often the goal of regular exercise is to increase the heart rate.

While yoga can be practiced vigorously to increase heart rate, it can also be practiced in a way that reduces the heart rate and lowers blood pressure. Typically one exercises to a point of fatigue. At the end of a yoga practice, you feel as though you have had a workout, but are more relaxed and energized. Hatha yoga is not just a series of exercises, but a principle of exercise that involves concentration, breathing and movement.

Yoga offers many additional benefits as well. Bending, stretching and twisting the body massages and soothes the internal organs aiding digestion and elimination. Our hormones are brought into greater balance due to the toning of the endocrine system. The respiratory system is strengthened and the nervous system is soothed. Stress relief is also a major benefit of practicing yoga. In fact, all systems of the body are affected by a yoga practice. A qualified yoga teacher can advise you on the most appropriate yoga practice for you, regardless of age, health issues and fitness level.

Whether practicing vigorously with challenging poses or practicing gently with soothing poses, yoga is balanced action of the body, awareness of breath and steadiness of mind. This is yoga in action, union of the body/mind.

How is Yoga different from exercise? Yoga Exercise Reduces heart beat Enhances heart beat Charges energy leading to less food requirement Discharges energy leading to increased food requirement Reduces tension Increases tension Leads to calm and composure Gives went to aggression Stimulation and rejuvenation of the system can be achieved through pavana kth asana and pranayama (breathing exercises).

Regular exercise and yoga both help us to lead active, healthy lives. Yet, yoga is a life support system...a way of life that helps us to maintain a healthier body, a calmer mind and a more balanced and peaceful life.  

Difference Between Yoga And Exercise

Yoga and exercises are different from each other. Both have its own purposes to be performed. The basic differences between yoga and exercise are:

§  In the physical exercises, oxygen consumption is increased, but practice of yoga yogic exercises reduces oxygen consumption.

§  The respiration rate falls in yogic exercises as they are done slowly. In physical exercises, respiratory system is made to work hard as they are done quickly.

§  The temperature falls down in yoga whereas physical exercises increases temperature of body.

§  The metabolic rate will be less in practicing yogic exercises whereas it is increased in physical exercises.

§  Yoga practitioners require less food than people practicing physical exercise.

§  Yogic exercises activates parasympathetic nervous system while physical exercises activates sympathetic nervous system.

§  Yogic exercises helps in creating inner awareness, whereas physical exercises do not do.

§  Yogic exercises develop flexibility and the ability to adapt to new environment if practiced correctly and they help in developing stamina.

§  Yogic exercises help to coordinate the endocrinal secretions and balancing the reactions and develops positive attitude in life.

§  Physical exercises tend to develop toxins whereas yogic exercises help in removing them.

§  In practicing yogic exercises heart rate and blood pressure decreases but in physical exercise they increase as the heart is made to work hard.

The results of yoga might be slow, but they have long-term benefits compared to exercises.

Aerobic Fitness. Its Meaning and Significance
In aerobic work, oxygen is obtained from the air and is transferred from the lungs to the blood and then to the muscles via the circulatory system. Maximal oxygen uptake, or maximal aerobic power ( Vo2 max ) is the indicator of aerobic fitness. Vo2 max is determined by the measurement of oxygen uptake during the performance of maximal work, typically while running on a treadmill or while cycling. This is done by exercising for at least 12-minutes at submaximal loads, after which the maximal effort is performed for one or two minutes. Oxygen uptake during this time is measured, giving the value of Vo2 max. As Vo2 max increases, the level of aerobic fitness also increases. Aerobic fitness is dependent upon age and sex and it can be improved by training. It is highest at ages 18, 19 years in males and 15 to 20 years in females, and it decreases with age in adulthood. In general, males have higher Vo2 max than females. The main reason for this is that aerobic fitness is directly related to fat-free body weight, which consists mainly of the weight of muscles in the body, and on the average, males have a higher muscle mass than females. As with other physiological functions, there are large individual differences in Vo2 max of people of the same sex and age. Some people show high Vo2 max without exercising because of genetic and other factors, while other people who exercise regularly do not show high Vo2 max .

Yoga Benefits
The most important benefit of yoga is physical and mental therapy. The aging process, which is largely an artificial condition, caused mainly by autointoxication or self-poisoning, can be slowed down by practicing yoga. By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic process of cell deterioration. To get the maximum benefits of yoga one has to combine the practices of yogasanas, pranayama and meditation.

Regular practice of asanas, pranayama and meditation can help such diverse ailments such as diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins andheart conditions. Laboratory tests have proved the yogi's increased abilities of consciously controlling autonomic or into the effects of yogic practices on HIV is currently underway with promising results.
According to medical scientists, yoga therapy is successful because of the balance created in the nervous and endocrine systems which directly influences all the other systems and organs of the body. Yogaacts both as a curative and preventive therapy. The very essence ofyoga lies in attaining mental peace, improved concentration powers, a relaxed state of living and harmony in relationships.

Through the practice of yoga, we become aware of the interconnectedness between our emotional, mental and physical levels. Gradually this awareness leads to an understanding of the more subtle areas of existence. The ultimate goal of yoga is to make it possible for you to be able to fuse together the gross material (annamaya), physical (pranamaya), mental (manomaya), intellectual (vijnanamaya) and spiritual (anandamaya) levels within your being.

Physiological Benefits
Physicians and scientists are discovering brand new health benefits ofyoga everyday. Studies show it can relieve the symptoms of several common and potentially life-threatening illnesses such as arthritis, arteriosclerosis, chronic fatigue, diabetes, AIDS, asthma and obesity.

Asthma
Studies conducted at yoga institutions in India have reported impressive success in improving asthma. It has also been proved that asthma attacks can usually be prevented by yoga methods without resorting to drugs.

Physicians have found that the addition of improved concentration abilities and yogic meditationtogether with the practice of simple postures and pranayama makes treatment more effective. Yogapractice also results in greater reduction in anxiety scores than drug therapy. Doctors believe thatyoga practice helps patients by enabling them to gain access to their own internal experience and increased self-awareness.

Respiration Problems
Patients who practice yoga have a better chance of gaining the ability to control their breathing problems. With the help of yogic breathing exercises, it is possible to control an attack of severe shortness of breath without having to seek medical help. Various studies have confirmed the beneficial effects of yoga for patients with respiratory problems.

High Blood Pressure
The relaxation and exercise components of yoga have a major role to play in the treatment and prevention of high blood pressure (hypertension). A combination of biofeedback and yogic breathing and relaxation techniques has been found to lower blood pressure and reduce the need for high blood pressure medication in people suffering from it.

Pain Management
Yoga is believed to reduce pain by helping the brain's pain center regulate the gate-controlling mechanism located in the spinal cord and the secretion of natural painkillers in the body. Breathing exercises used in yoga can also reduce pain. Because muscles tend to relax when you exhale, lengthening the time of exhalation can help produce relaxation and reduce tension. Awareness of breathing helps to achieve calmer, slower respiration and aid in relaxation and pain management.
Yoga's inclusion of relaxation techniques and meditation can also help reduce pain. Part of the effectiveness of yoga in reducing pain is due to its focus on self-awareness. This self-awareness can have a protective effect and allow for early preventive action.

Back Pain
Back pain is the most common reason to seek medical attention. Yoga has consistently been used to cure and prevent back pain by enhancing strength and flexibility. Both acute and long-term stresscan lead to muscle tension and exacerbate back problems.

Arthritis
Yoga's gentle exercises designed to provide relief to needed joints had been Yoga's slow-motion movements and gentle pressures reach deep into troubled joints. In addition, the easy stretches in conjunction with deep breathing exercises relieve the tension that binds up the muscles and further tightens the joints. Yoga is exercise and relaxation rolled into one - the perfect anti-arthritis formula.

Weight Reduction
Regular yoga practice can help in weight management. Firstly, some of the asanas stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism. There are several asanas, such as the shoulder stand and the fish posture, which are specific for the thyroid gland. Fat metabolism is also increased, so fat is converted to muscle and energy. This means that, as well as losing fat, you will have better muscle tone and a higher vitality level.   Yogic practices that reduce anxiety tend to reduce anxious eating. In addition, yoga deep breathing increases the oxygen intake to the body cells, including the fat cells. This causes increased oxidation or burning up of fat cells. Yogic exercises induce more continuous and deeper breathing which gradually burns, sometimes forcefully, many of the calories already ingested.

Psychological Benefits
Regular yoga practice creates mental clarity and calmness, increases body awareness, relieves chronic stress patterns, relaxes the mind, centers attention and sharpens concentration.

Self-Awareness
Yoga strives to increase self-awareness on both a physical and psychological level. Patients who study yoga learn to induce relaxation and then to use the technique whenever pain appears. Practicing yoga can provide chronic pain sufferers with useful tools to actively cope with their painand help counter feelings of helplessness and depression.

Mental Performance
A common technique used in yoga is breathing through one nostril at a time. Electroencephalogram (EEG) studies of the electrical impulses of the brain have shown that breathing through one nostril results in increased activity on the opposite side of the brain. Some experts suggest that the regular practice of breathing through one nostril may help improve communication between the right and left side of the brain. Studies have also shown that this increased brain activity is associated with better performance and doctors even suggest that yoga can enhance cognitive performance.

Mood Change And Vitality
Mental health and physical energy are difficult to quantify, but virtually everyone who participates inyoga over a period of time reports a positive effect on outlook and energy level. Yogic stretching and breathing exercises have been seen to result in an invigorating effect on both mental and physical energy and improved mood.

Spiritual Benefits
When you achieve the yogic spirit, you can begin knowing yourself at peace. The value of discovering one's self and of enjoying one's self as is, begins a journey into being rather than doing. Life can then be lived practicing "yoga off the mat".

Pride
Pride, and especially anxiety about pride, is something which Hatha Yoga seeks to diminish or eliminate. To one who has been dejected because he cannot do his work properly when he becomes tired, irritable, or haggard, any degree of refreshment may be accompanied by additional degrees of self-respect. Furthermore, one who has benefited from yoga may be moved to help his friends who are obviously in need, he may instruct others and be rewarded with appreciation due a to teacher.

But if one succeeds in achieving skill which provides health and self-confidence, one may justly raise his self-esteem simply by observing himself living the improved results as an achieved fact.
Knowledge

Yogic theory and practice lead to increased self-knowledge. This knowledge is not merely that of the practical kind relating to

stechniques, but especially of a spiritual sort pertaining to grasping something about the nature of the self at rest.

Knowing the self at rest, at peace, as a being rather than merely as an agent or doer, is a genuine kind of knowledge which usually gets lost in the rush of activities and push of desires. The value of discovering one's self and of enjoying one's self as it is, rather than as it is going to be, is indeed a value as well as a kind of knowledge. 

Health &Hygiene – Adults were acquainted with the rules of health & hygiene and habituated to attend to the health of the members of the family. They were instructed by our staff  members and students to keep their house, neighbor and village neat and clean and thus save it from disease. For leading a happy civic life, good health is of utmost importance.

Recreational Activities- To get education through recreation is a modern method of teaching. Like children, adults also need recreation. Games, cultural activities, folk songs, skit etc were conducted for the adults in order to get sufficient knowledge through the organization of such activities.

Yoga and Meditation

Yoga

The villagers during the weekends were trained up in doing Yoga. First of all, the villagers were motivated with a speech on the importance of learning Yoga that has to do with our nature as human beings. Our health is maintained by a simple and well-regulated diet, adequate sleep, some physical exercise and relaxation. Imbalance or excesses in food, exercise, sleep , or our personal relationships produce physical and emotional disruptions that disturb the practice of Yoga and Meditation. Different kinds of Yoga such as Asanas,Pranayama, Pratyahara, Dharana,Dhyana, Samadhi etc were taught by our Physical Director. The benefits of Yoga are numerous. It includes anti-ageing, balance and flexibility of body, increase in knowledge and wealth improvement in  mental health and development of personal and social values. Yoga makes us feel good. It helps a person to know who is he, how life works, who is God and so on. It helps in more peace of mind, better health, more keenness for life and an ever graving sense of internal well being.

Some tips were given for Practicing Yoga such as-

-The most appropriate time for practicing Yoga is in the morning , before breakfast.

-To get started, you need to have the urge and confidence in yourself.

-To practice Yoga, the place chose must be calm, quite and ventilated.

Meditation

Meditation and its uses were also made aware to the villagers by our Physical Director. Before making them learn yoga the importance of Meditation and its benefits were explained that Meditation is universal. It transcends all divides like religion, country and culture. It is a gift given to mankind to access the infinite sprit not limited by any identity. It is the only tool that can aid a person to return to innocence.

Modern life style has high exposure to anger, hate, fear and other negative emotions. These human emotions have a high tendency to duplicate and spread. For example, when a person gets cheated, he starts to suspect everything around him. This also has an impact on people around him. These emotions form strong impressions and opinions on an individual and social level. The result of which is an insecure individual and an unstable society.

Meditation helps an individual overcome these emotions to facilitate a calm peaceful mind and a healthy and stress free body.Upon daily practice an individual will blossom into an unshakable personality. With increase in the number of people who are clam, peaceful and healthy will facilitate a social transformation, enabling a society that is trusting, happy and content.

Practice for both Meditation  and Yoga was given accordingly  to the villagers.

Yoga Postures Step By Step

 IT IS IN  SEPARATE PDF FILE

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