Yoga meditation sandeep_mannan

YOGA & MEDITATION
13th July 2012

Yoga is a science that has been practiced for thousands of years.
ITS ORIGNATED IN INDIA 5000 YEARS AGO.
It is consists of Ancient Theories, observations and principles about
the mind and body connection which is now being proven by modern
medicine.
The Sanskrit word yoga has the literal meaning of "yoke", from a
root yuj meaning 'to join', 'to unite', or 'to attach'.
is aimed to unite the mind, the body, and the spirit
from the Yoga Postures (Asanas), Yoga Breathing (Pranayama),
and Meditation.
The information on Yoga Poses & Benefits are grouped into three
categories-physiological, psychological, biochemical effects.
YOGA

Yoga Exercise and Pose
The seven primary types of movements that your
body can make through Yoga exercise are flexion,
extension, hyperextension, abduction,
adduction,rotation, and circumduction.
You can do a combination of these movements to
have a stronger, more flexible, and balanced body.

Things need to be keep in mind during doing of YOGA
Know your body limits.
If you want to enjoy the activity, don't push too hard. This
could also avoid hurting yourself in the process.
It is advisable to start with a teacher so you will be guided
on the yoga basic positions. If that is not possible, good books
or videos on Yoga Exercise can help you get started.
Consult a health professional before starting to do the
exercises, especially if you have certain medical conditions.

Shoulder Lifts
Many people hold tension in their necks and
shoulders, leading to stiffness, bad posture, and
tension headaches.
Yoga practice can ease tension, increase flexibility,
and tone the muscles. This section covers the steps on
how to practice Shoulder Lifts.

Shoulder Revolve
tension headaches.
Yoga practice can ease tension, increase flexibility,
and tone the muscles. This section covers the steps on
how to practice Shoulder Lifts.

Eye Training
Like any other muscles, the eye muscles also need
exercise to be healthy and strong. By moving the
eyes in every direction, without turning your head
at all, these Yoga Eye Exercises will strengthen the
eye muscles, help prevent eyestrain, and improve
eyesight.

Neck Exercises
tension headaches. Yoga practice can ease
tension, increase flexibility, and tone the muscles.
Learn some Neck Exercises in this section.

Waist Exercises
Many people hold tension in their waist and back,
leading to stiffness, bad posture, and tension
headaches. Yoga practice can ease

Wriest Exercises
tension headaches. Yoga practice can ease

Easy Pose (Sukhasana)
This is one of the classic Meditative Poses and is
usually performed after doing the Corpse Pose.
The Easy Pose helps in straightening the spine,
slowing down metabolism, promoting inner
tranquility, and keeping your mind still.

 Meditation is a mental
discipline by which the
practitioner attempts to
get beyond the
reflexive, "thinking"
mind into a deeper state
of relaxation or
awareness.
 What does that mean?
What is the definition of Meditation

Reasons behind
Meditation
 Stress relief
 Anger management
 Control over Anxiety
 Improved awareness, and
concentration
 Improvement of cognitive skills

Lions rores in the Forest
Exercise will help to keep our mind cool,
conscious towards the present and also helps
us the removing of our anger.

Story telling
Once upon a time a very intelligent persons Mr. Ram having the knowledge of Shastra and
vedas. He expert in the field of economist. He heard about the famous guru at himalayas
from the resources and decided to take shiksha (Knowledge) from them. He went to
Himalayas and meet the guru. He introduced himself in front of guru. Said ,Guru ji I had a
great knowledge of the Shastras and vedas , I am great economist also and I am came to
you for enhancing my knowledge are you ready to give me that knowledge. Guru ji says yes
its my pleasure to be give the knowledge to such a talented person but I want to first
understand how much are knowing then only I will be able to teach you. Mr. Ram agreed
and go back to his place and start writing the details after six months he came back with
500 pages book with complete details into the Himalayas and said guru ji I full filled my
promise and now you start teaching me. Guru ji said my dear Ram it’s a difficult for me to
study the complete story can you do the summarized for that. Ram said Ok no issue I will
come up with that.

The information on Yoga Poses & Benefits are grouped into three categories-physiological,
psychological, biochemical effects.
Physiological Benefits of Yoga
Stable autonomic nervous system equilibrium
Pulse rate decreases
Respiratory rate decreases
Blood Pressure decreases (of special significance for hyporeactors)
Galvanic Skin Response (GSR) increases
EEG - alpha waves increase (theta, delta, and beta waves also increase during
various stages of meditation)
EMG activity decreases
Cardiovascular efficiency increases
Respiratory efficiency increases
Gastrointestinal function normalizes
Endocrine function normalizes
Excretory functions improve
Musculoskeletal flexibility and joint range of motion increase
Breath-holding time increases

Joint range of motion increase
Grip strength increases
Eye-hand coordination improves
Dexterity skills improve
Reaction time improves
Posture improves
Strength and resiliency increase
Endurance increases
Energy level increases
Weight normalizes
Sleep improves
Immunity increases
Pain decreases
Steadiness improves
Depth perception improves
Balance improves
Integrated functioning of body parts improves

Psychological Benefits of Yoga
•Somatic and kinesthetic awareness increase
•Mood improves and subjective well-being increases
•Self-acceptance and self-actualization increase
•Social adjustment increases
•Anxiety and Depression decrease
•Hostility decreases
•Concentration improves
•Memory improves
•Attention improves
•Learning efficiency improves
•Mood improves
•Self-actualization increase
•Social skills increases
•Well-being increases
•Somatic and kinesthetic awareness increase
•Self-acceptance increase
•Attention improves
•Concentration improves
•Memory improves
•Learning efficiency improves
•Symbol coding improves
•Depth perception improves
•Flicker fusion frequency improves

Biochemical Benefits of Yoga
Glucose decreases
Sodium decreases
Total cholesterol decreases
Triglycerides decrease
HDL cholesterol increases
LDL cholesterol decreases
VLDL cholesterol decreases
Cholinesterase increases
Catecholamines decrease
ATPase increases
Hematocrit increases
Hemoglobin increases
Lymphocyte count increases
Total white blood cell count decreases
Thyroxin increases
Vitamin C increases
Total serum protein increases

Yoga Exercise - Corpse Pose (Savasana)
The Corpse Yoga Pose is considered as a classic
relaxation Yoga Pose and is practiced before or in
between Asanas as well as a Final Relaxation. While it
looks deceptively simple, it is actually difficult to
perform. Learn more on how to do it with the help of this
article.

Phase I AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAUUMMM
For keeping the active towards the activities and going on, attention towards the
environments.
In class 5min.
In home 10 mins.

Creativity
Imagination is more important than
knowledge.”- Albert Einstein

Left Brain
Symbols
Words
Logic
Judgement
Mathematics
Speaking
Right Brain
Sensory Images
Dreaming
Feeling
Intuition
Visualisation
Left and Right Brain in Creativity

II Meaning of Maha Mrityunjaya MantraII
OM. We worship and adore you, O three-eyed one, O Shiva. You are sweet gladness, the
fragrance of life, who nourishes us, restores our health, and causes us to thrive. As, in due
time, the stem of the cucumber weakens, and the gourd if freed from the vine, so free us
from attachment and death, and do not withhold immortality.

OM Almighty God
Tryambakam three-eyed
Yajamahe We worship, adore, honor, revere
Sugandhim sweet fragrance
Pushti
A well-nourished condition, thriving, prosperous, full, and
complete
Vardhanam
One who nourishes, strengthens, causes to increase (in health,
wealth, well-being); who gladdens, exhilarates, and restores
health; a good gardener
Urvarukam disease, attachment, obstacles in life, and resulting depression
Iva Like, just as
Bandhanan Stem (of the gourd); but more generally, unhealthy attachment
Mrityor From death
Mukshiya Free us, liberate us
Ma not
Amritat Immortality, emancipation

Double Leg Raises
A Double Leg Raise is similar to a Single Leg
Raise, only this time, you will raise both legs. In
doing this Yoga Pose, make sure that the full
length of your back is resting on the floor and your
shoulders and neck are relaxed. This section
covers the steps and guidelines on how to do this
pose properly.

Phase I AAAAAAAAAAAAAAAAAUUUUUUUUMMMMMMM
For keeping the mind into the equilibrium state you are not reacting too much
weather the conditions are in your favor or opposing you
In class 5min.
In home 10 mins.

Story telling & Ideas or motivation story from Boss

Om (or AUM) is the sacred syllable of Hinduism and represents God or
Brahman - the source of all existence representing the three qualities inherent
in the Cosmic Vibration.
A - represents (Brahma) creation
U - represents (Vishnu) Preservation
M - represents (Siva) Transmutation

That which encompasses (शामिल) the three states
of waking, dreaming, deep sleep, represented by
AUM, the three levels of gross (
सकल)
, subtle
(
सूक्ष्ि)
, causal (कारण संबंधी), the three levels
of conscious,(jagarat) unconscious(bahoshe) ,
subconscious(achetna), and the three universal
processes of coming, being, and going. Absolute
silence beyond the three levels is
the silence after AUM.

The Power of Om
During meditation, when we chant Om, we create within ourselves a vibration that attunes
sympathy with the cosmic vibration and we start thinking universally. The momentary silence
between each chant becomes palpable. Mind moves between the opposites of sound and silence until,
at last, it ceases the sound. In the silence, the single thought—Om—is quenched; there is no
thought. This is the state of trance, where the mind and the intellect are transcended as the
individual self merges with the Infinite Self in the pious moment of realization. It is a moment when
the petty worldly affairs are lost in the desire for the universal. Such is the immeasurable power of
Om.
The Music of Om
Om is not a word but rather an intonation, which, like music, transcends the barriers of age, race, culture and
even species. It is made up of three Sanskrit letters, aa, au and ma which, when combined together, make the
sound Aum or Om. It is believed to be the basic sound of the world and to contain all other sounds. It is a
mantra or prayer in itself. If repeated with the correct intonation, it can resonate throughout the body so that
the sound penetrates to the centre of one's being, the atman or soul.
There is harmony, peace and bliss in this simple but deeply philosophical sound. By vibrating the sacred syllable
Om, the supreme combination of letters, if one thinks of the Ultimate Personality of Godhead and quits his
body, he will certainly reach the highest state of "stateless" eternity, states the Bhagavad Gita.

The Eternal Syllable
According to the Mandukya Upanishad, "Om is the one eternal syllable of which all that exists is but the development. The
past, the present, and the future are all included in this one sound, and all that exists beyond the three forms of time is also
Om in Daily Life
Although Om symbolizes the most profound concepts of Hindu belief, it is in use daily. The Hindus begin their day or any
work or a journey by uttering Om. The sacred symbol is often found at the head of letters, at the beginning of examination
papers and so on. Many Hindus, as an expression of spiritual perfection, wear the sign of Om as a pendant. This symbol is
enshrined in every Hindu temple premise or in some form or another on family shrines.
It is interesting to note that a newly born child is ushered into the world with this holy sign. After birth, the child is ritually
cleansed and the sacred syllable Om is written on its tongue with honey. Thus right at the time of birth the syllable Om is
initiated into the life of a Hindu and ever remains with him as the symbol of piety. Om is also a popular symbol used in
contemporary
The goal which all the Vedas declare, which all austerities aim at, and which men desire when they lead the life of continence
… is Om. This syllable Om is indeed Brahman. Whosoever knows this syllable obtains all that he desires. This is the best
support; this is the highest support. Whosoever knows this support is adored in the world of Brahma.“
The Vision of Om
Om provides a dualistic viewpoint. On one hand, it projects the mind beyond the immediate to what is abstract and
inexpressible. On the other hand, it makes the absolute more tangible and comprehensive. It encompasses all potentialities and
possibilities; it is everything that was, is, or can yet be. It is omnipotent and likewise remains undefined.

Shoulder Stand (Sarvangasana)
In the Shoulder Stand, your body is resting on
your shoulders. This Yoga Pose improves
circulation, strengthens the abdominal area, and
stimulates the thyroid gland. In this section, learn
how the Shoulder Stand is performed.

Plough Pose (Halasana)
The Plough Pose stretches your spine, thus,
improving spinal flexibility. It benefits the
thyroid gland and abdomen, eases tension in
the shoulders and back, and reduces stress.
Learn how to practice the Plough Pose in
this section.

Phase I AAAAUUUMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM
For keeping the mind into the rest, peace and relax mode of working.
In class 5min.
In home 10 mins.

Pepino fruit
The fruit of Pepino is often eaten ripe as a refreshing, quenching fruit after physical
effort.
Its yellowish white colour, with speckles and longitudinal lines, and its purple
colour in the ripe state make the fruit attractive. Its smell and taste are pleasant
because of their typical mild aroma and slightly sweet flavour. Its nutritional value
is low but it is recognized for its diuretic properties, probably because of its high
water content (90 percent) and good iodine content, for which it is recommended for
treating goitre. It also contains 7 percent of carbohydrates and 29 mg per 100 g of
vitamin C.

Crown Chakra (7)-Sahasrara
The Colour Violet/Purple relates to the CROWN chakra which is at the top of the head in the
human body.
The related organ to the crown chakra is the brain.
The endocrine gland is the pineal gland.
The crown chakra corresponds to the person's whole being. It is one's direct connection to the spirit.
It can lead the way on the path towards universal existence. It is also through this chakra that one
can experience inner peace. It opens the path towards spiritual wisdom and can enhance one's
psychic abilities.
Problems associated with the Crown Chakra
Some of the physical problems are: Depression, Parkinson's disease, Schizophrenia, Epilepsy, Senile
dementia, Alzheimer's, Many mental disorders, Confusion, Dizziness, and even just feeling as if one
has a muzzy head.
Psycho-spiritual
Violet relates to self knowledge/ spiritual awareness.
The colour violet is the union with your higher self, with spirituality, and your higher consciousness.

Problems associated with the Third-eye Chakra
Some of the physical problems are:- Tension headache, Migraine, Visual defects, Short-
sightedness, Long-sightedness, Glaucoma, Cataracts, Catarrh, Sinus problems, Some ear
problems.
Third-eye Chakra(6) -Ajna
The third-eye chakra has indigo colour and corresponds to the brain, nose, face, eyes, and
almost all of the organs situated in the head.Indigo relates to self responsibility. It also has
power over the lower brain, pituitary gland, and the central nervous system. This is the chakra
that opens one's intuition. It allows a person to visualize, manifest, and even create visions
beyond ordinary sight.
The ability to see things from a 'higher' viewpoint rather than purely for satisfaction of the ego
or one's material comfort. Intuitive messages are unique to you and are for your own personal
growth and differ from the gut feelings.

Throat Chakra (5)-Vishuddha
The throat chakra has blue colour and controls the thyroid gland, throat, jaw,
upper lungs, and vocal chords. It may also affect the digestive system. Blue
relates to self expression.This chakra governs a person's ability to communicate.
It also inspires mental creativity.
Problems associated with the Throat Chakra
Some of the physical problems are:- Thyroid problems - over active/ under-
active, Anorexia nervosa - this is a multi-chakra problem, but has a strong
connection to the throat chakra, Asthma, Bronchitis, Hearing problems,
Tinnitus (tinnitus may also be connected to problems with the brow chakra),
Problems of the upper digestive tract, Mouth ulcers, Sore throats, Tonsillitis.

Heart Chakra (4)-Anahata
As its name implies, this chakra is positioned right on the heart and has pink or green
colour. It controls many of the functions associated with the heart, including the arms, lower
lungs, skin, and the thymus gland. This is the chakra of the entire circulatory system.
This chakra relates to love / self love. The ability to give and take unconditionally.
When balanced we are able to give this love and also to love and nurture ourselves, warts and
all.The Heart Chakra is the one that creates the link from the physical world towards
spiritual existence.
Problems associated with the Heart Chakra
Some physical problems relating to the heart chakra are:- Heart diseases, Diseases of the
Immune System for example, Aids and ME (myalgia encephalomyelitis, sometimes referred to
as chronic fatigue syndrome or post viral syndrome), Other problems related to the immune
system, allergies and cancer of the breast.

Solar Plexus Chakra (3)-Manipura
This chakra has yellow colour and directly affects the liver, stomach, gall bladder, small
intestines, and pancreas. It is associated with a person's intellectual processes. The Solar Plexus
Chakra is also the seat of power. Once open and balanced, it can transform all of your aspirations
and hopes into reality.
Yellow relates to self worth. How we feel about ourselves and how we feel others perceive us.
This is the area of the personality, the ego and the intellect.
Problems associated with the Solar Plexus Chakra
Some of the physical problems relating to the solar plexus chakra are:- Diabetes, Pancreatitis,
Liver disease, Peptic ulcer, Coeliac's disease, Gall stones.

Sacral Chakra (2)-Svadhisthana
The Sacral Chakra is positioned on the navel and has orange colour. The whole reproductive
system belongs to it, including the bladder and spleen. This chakra can fuel one's creativity,
emotions, and sexuality.
Orange relates to self respect. Having the ability to give ourselves the freedom to be ourselves,
to have and respect our own boundaries and therefore, be able to respect those of others.
Orange relates to our ability to "give and take" within our relationships with others.
Problems associated with the Sacral Chakra
Some of the associated problems relating to the sacral chakra are:- Pre-menstrual syndrome,
Problems with menstrual flow, Uterine fibroids, Ovarian cysts, Irritable bowel syndrome,
Endometriosis, Testicular disease, Prostatic disease, Low back pain.

Base Chakra or Root Chakra (1)-Muladhara
The base chakra is positioned at the bottom of the pelvis and has red colour The
organs that are under it are the kidneys, adrenal glands, leg bones, large
intestines, rectum, and spinal column. This chakra relates to self awareness. It
is the area of survival and stability and your place on this earth and security
issues and keeps a person grounded to his physical existence.
Problems associated with the Base Chakra
Some of the associated problems relating to the base chakra are:- Constipation,
Diarrhoea, Piles, Colitis, Crohn's disease Cold fingers and toes, Frequency of
urination, Hypertension (high blood pressure), Kidney stones, Impotence,
Problems with hips, legs and feet.

Surya Namaskar
“Surya Namaskar” is Sanskrit which means obeisance or prostrations (Namaskar) to the sun
(Surya). It implies that one rise before sun rise in order to do this exercise or pay obeisance to the
rising sun. This is around 5 to 5:30 AM. Of course, this exercise is good no matter what time you
may use it, but it is best done while the stomach is empty, before eating. It is a yogic exercise
which consists of ten particular postures, one following another, in a fixed, cyclic order to ensure
improvement and good health in one’s digestion, agility, rejuvenation, beauty and longevity. It
will also help one lose weight and trim the waist. There is no equipment to buy, or membership
to a gym or fitness club that must be purchased. You just need a little space in your apartment or
home. If, however, you begin to feel short-breathed or dizzy, then take a break. Also, pregnant
women should not practice it, but can continue it during their period because it can help
digestion and the flow of energy and outflow of waste needed at this time.
POSTURE 1: First you stand erect, ready to face the early morning sun. Stand straight with
chest out and spine erect, looking forward with hands folded in respect in front of the chest
where heart is located. It is like a stance of prayer. Once you start doing the routine, you spend
about one second in this pose, and the others that follows. Of course, if one is weak or aged, or if
you are new to the routine, you may take this a little slower.

The idea is that you do about 100 Surya Namaskars every morning, and the time to do them should not be a
consideration. With practice, these poses will flow more smoothly and quickly. If each pose lasts about a
second, then the full Surya Namaskar can be done in about 10 seconds or so.
POSTURE 2: Now, while inhaling, raise your arms up in the air while keeping the hands together, and arch
your self backwards as far as you can go, forming a crescent-like curve from your feet to the hands. This
posture helps retain the flexibility of the spine.
POSTURE 3: Now, while exhaling, bring your hands down to your feet so that you quickly bend forward at
the waist, while keeping the legs as straight as possible. The best position is to bring the hands flat to the
floor on either side of your feet, while keeping the head as close to the knees as you can. If you are not that
flexible, then just do the best you can. The most important aspect of this pose is that it squeezes the stomach
and assists in digestion to extract any vitamins and nutrients in one’s food, which helps turn it into blood. It
also loosens any fat that has accumulated there. Postures 2 and 3 are actually the easiest to do, so if you
cannot do the others, at least do these.
POSTURE 4: From position three, while inhaling, put your hands on the floor and lower your hips and
stretch your left leg back as far as you can, letting the foot rest on the toes and the knee touch the ground,
while you bend your right leg in a crouching stance, letting the right knee come up to your chest. Keeping your
hands flat on the ground, your arms straight, arch your head upward and back so you are looking at the
ceiling or sky. This forms a crescent shape from the left heel up to the top of your head. This position helps
ensure flexibility of the spine and immunity from diseases in the left leg muscles and ligaments.

POSTURE 5: While exhaling, now keep your hands flat on the ground and carry the right leg back
to parallel the left leg, sided by side, both feet pressing firmly flat against the floor, while bringing
your hips up into the air as high as they will go. Keep your arms and back in a straight line as your
head faces the ground, and bring the chin to the chest, making you look at your knees. This makes
your body form an upside down “V” or a triangle between you and the floor.
POSTURE 6: Now, while keeping the hands and feet in the same places, having fully exhaled hold
the breath and bring your hips down while moving the head and shoulders forward, straightening
the whole body near the floor. Keep the face downward with the forehead, the chest and knees
lightly touching the ground, and the hips slightly raised. With the forehead, chest, and two palms,
knees, and feet touching the floor, it is called Sashtang Namaskar, or prostrations with eight points
touching the floor.
POSTURE 7: The next posture, while inhaling, flows from position 6, which is done merely by
straightening your arms and lifting your chest upward and arching your head back so that you are
looking at the ceiling. Your feet and knees rest on the floor while your arms hold the rest of your
body a little above it. Again you form a body-length crescent, from your feet up to your head. This
yogic position is known as “the cobra”.

POSTURE 8: Now exhale and let your body flow into position 5 again by lowering your head and chest, keep your arms and
legs straight, and raise your hips as high as they will go. As your head faces the ground, keep your arms and back in a straight
line and bring the chin to the chest, making you look at your knees, which forms an upside down “V” again.
POSTURE 9: Now, while inhaling, we flow into the same position as number four, but stretch the other leg. So we first
bend the left leg and bring the left foot forward on the floor. Keeping your hands flat on the ground, bring your hips down
while moving the chest and head forward, allowing the left knee to reach up to the chest, and then arch your head up and
back. The right foot stays in its place, letting the foot rest on the toes, which makes the right leg get stretched backward when
your chest moves forward. This gives the body a crescent shape from the right heel up to the top of your head. This position
helps ensure flexibility of the spine and immunity from diseases in the right leg muscles and ligaments.
POSTURE 10: Now we go back into posture three. Keep your hands in place as you bring your right leg forward to be
parallel with the left leg. With both feet flat on the floor (if you can keep them that way), and the legs kept straight, the body
is bent at the waist, while exhaling, with the forehead touching the knees (if you can bend this much). If you are not this
flexible and cannot bend like this, then simply do it as best you can and keep the head as close to the knees as possible.
From this position you straighten your body to stand erect as in posture number one and inhale. Then join the palms in front
of your chest as in prayer. Hold this for a second and then begin to go back into posture number 2 to start the whole cycle of
postures again for the next Surya Namaskar.
You may want to do each posture separately the first time you do this to familiarize yourself with each one. Then begin to do
it as a flowing movement from one to the other, through all ten postures. Do it as a cycle of 100 Surya Namaskars, or even
more, if you want. You will certainly notice the difference in your health, weight, flexibility, energy level, and even overall
attitude.

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