YOGA, HEALTH AND PHYSICAL EDUCATION

Yoga, Health and Physical
Education
Preeti Gupta
2nd year B.Sc., B.Ed.
Department of education
Central University of Tamil Nadu
TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

Content
1. Introduction to yoga
2. Principle of yoga
3. History and development
4. Types of yoga
5. Benefits of yoga
6. 8 Limbs of yoga
7. Yoga in education
8. Role of teacher and student towards yoga
9. Benefit of yoga in physical education and sports
10. Basic Asana, Pranayama and Meditation
11. Achievements of yoga
12. Acknowledgement
13. Reference

Introduction to yoga
Union of
individual
consciousness to
the universal
consciousness
Yoga???
Unification of
physical, mental,
intellectual &
spiritual aspect of
human being
Can attain yoga
by repeated
practice and
detachment

Principle of yoga
Real Earning By Designing The Model
• Proper Relaxations
• Proper Exercise
• Proper Breathing
• Proper Diet
• Positive Thinking and Meditation

Types of yoga
Bhakti yoga
•Yoga of emotions.
•Path of self
surrender.
•Process of inner
purification.
•Action + Sacrifice =
Love
•Love + Surrender =
Bhakti
Jnana yoga
•Yoga of knowledge.
•Path of self analysis.
•Two aspects:
1.Fire of knowledge-
take out all the
impurities.
2.Light of knowledge-
enlightens the
inner
consciousness.
• 3 phases:
1. Sravana
2. Manana
3. Nididhyasana
Raja yoga
•Yoga of physical
control.
•Path of self
control.
•Two practice:
1. Bahiranga
yoga- includes
yama, niyama,
asana &
pranayama.
2. Antaranga
yoga- includes
dharana,
dhayana &
samadhi.
Karma yoga
•Yoga of action.
•Path of self sacrifice.
•Three kinds:
1. Sanchita karma- the
vast store of
accumulated
action done in the
past, the fruits of
which haven’t yet
been reaped.
1. Agami karma- the
action that will be
done in the future.
2. Pravabdha karma-
the action that has
begun to fructify,
the fruit of which
is being reaped in
life.TCP PRESENTO 2020, THIAGARAJAR COLLEGE OF PRECEPTORS, MADURAI.

8 Limbs of Yoga
•Yoga has its roots about 5000 years
BC as described in Vedic Philosophy
and Tantras.
•Patanjali, great sage composed this
path in his Book ‘Patanjali Yoga
Sutra’. The Yoga Sutras serves as the
basic text for an in-depth study of
this great science.
•Patanjali called it Astanga Yoga i.e
science having eight limbs viz,
1. Yama (moral code)
2. Niyama (Personal Disciplines)
3. Asana (Postures)
4. Pranayama (Breathing)
5. Pratyahara (Withdrawal of senses)
6. Dharana (Concentration on object)
7. Dhyan (Meditation)
8. Samadhi (Salvation)

Benefits of yoga
• Improves flexibility
• Increase strength
• Improve
biochemical
balance
• Energize body
• Improve breathing
• Good mental health
• Emotional well-
being
• Social well-being
• Spiritual well-being
• Regularity
• Increase
progression
• Increase tolerance
• Improves mood
• Decrease anxiety
and depression
• Improves pulse and
respiratory rate
• Immunity increases
• Pain decreases
• Improves athletic
performance
• Improves body
posture
• Slow aging process
• Improves skin tone
• Good sleep
• Cure many health
problems

Yoga in Education
• According to Research on Yoga in Education with children in
Europe, were found that , after practicing of two asana and one
Pranayama at the beginning and after the class, the children
were more relaxed, focused , one point and tranquil than their
counterparts in other classes who were not practicing yoga and
were destructive, restless violent and distracted.
• Increase mental strength and focus.
• Increases memory retention and recall.
• Better cognitive skills and creative thinking.
• Better decision making and problem solving
• Better informative processing
• Helps ignore distraction.
• Maintain good personal relationship among teacher and students
and within student.

Role of teacher towards yoga
• Teacher need to analysis the
psychological difference of each
students. Each student have a
different psychological block in
learning, remembering and
memorizing.
• Teacher has to be aware when to
speak and when to be silent, as
both speech and silent are
medium of instruction.
• In the period of silence, get the
children to play a game of
observing their own breath and
ask them to count their breath
backward from 15 to 1.
• Encourage student to do simple
yoga practice daily.
Role of student towards yoga
• Students should understand the
importance of yoga and
meditation and practice it in their
daily life.
• Student should be open to their
teachers and parent about the
stress and burden which they
feel.
• Student can take initiative to tell
peoples it’s benefit.

Benefit of yoga in physical education
and sports
• Practicing yoga at beginning increases flexibility and reduce
stiffness, reducing ease of movement and reduce many
nagging aches and pain.
• Increases the muscle strength.
• Improve breathing which is very important in sports.
• Yoga practice oxygenate the blood and create more energy.
• Cultivate mind control and concentration which helps a
sportsperson to perform at their game.
• Yoga encompasses more than the mere physical posture and
gain physical benefits what sportsperson expect from yoga.

Basic Asana for student/beginner
Vrikshasana (Tree Pose)
1. Improve balancing and
stability in the legs.
2. Strengthens ligament and
tendon of the feet.
3. Tone entire legs and
buttocks.
4. Establish pelvic stability.
5. Strengthen the bones of
the hips and legs.
6. Builds self confidence
and esteem.
Tadasana (Mountain Pose)
1. Increase height.
2. Stimulates nervous
system
3. Improves body posture
and balance.
4. Regulate menstrual cycle.
5. Tone buttocks and
abdomen.
6. Strengthens ankles,
knees, thighs, arms
and the legs.
7. Improves the function of
respiratory and digestive
system.

Gomukhasana (Cow face pose)
1. It stretches hips.
2. It provides power to ankles,
thighs, shoulders, armpit, chest,
deltoid and triceps.
3. Relieves chronic knee pain.
4. Strengthens spine and abdominal
muscles.
5. Helps decompress low spine
(during folded variation).
6. Strengthens the hip joint.
Trikonasana ( Triangle pose)
1. Strengthens the knees, ankles, legs,
chest, and arms.
2. Stretches and opens up the groins,
hips, hamstrings, and calves and also
the chest, spine, and shoulders.
3. Increases both physical and mental
stability.
4. Improves digestion and stimulates all
the abdominal organs.
5. Reduce back pain and sciatica. It also
serves as a therapy for flat feet,
osteoporosis, neck pain, and
infertility.
6. It reduces stress and cures anxiety.

Veerbadaraasana (Warrior pose)
1. Activates the Erector Spine.
2. Strengthens the Gluteus.
3. Stretches the Hip flexors.
4. Intensifies Mind-Body Connection.
5. Therapeutic for Sciatica.
6. Opens the Heart.
7. Higher energy levels.
8. Optimum Mental State.
9. Builds Stamina.
10. Overall Fitness.
Uttanasana (Standing Forward
bend)
1. Calms the brain
and helps relieve
stress and mild
depression.
2. Stimulates the liver
and kidneys.
3. Stretches the
hamstrings, calves, and hips.
4. Strengthens the thighs and knees.
5. Improves digestion.
6. Helps relieve the symptoms of
menopause.
7. Reduces fatigue and anxiety
8. Relieves headache and insomnia.
9. Therapeutic for asthma, high
blood pressure, infertility,
osteoporosis, and sinusitis.

Paschimottanasana (Forward
Bend pose)
1. Calms the brain and helps relieve
stress and mild depression.
2. Stretches the spine, shoulders,
hamstrings.
3. Stimulates the liver, kidneys, ovaries,
and uterus.
menopause and menstrual
discomfort.
6. Therapeutic for high blood pressure,
infertility, insomnia, and sinusitis.
Adhomuka swanasana (Downward
Facing pose)
1. Calms the brain and helps relieve stress
and mild depression.
2. Energizes the body.
3. Stretches the shoulders, hamstrings,
calves, arches, and hands.
4. Strengthens the arms and legs
menopause.
6.Relieves menstrual discomfort.
7. Helps prevent osteoporosis.
9. Relieves headache, insomnia, back pain,
and fatigue.

Janusheershsana (Head to Knee
Forward pose)
1. Calms the brain and helps relieve mild
depression.
2. Stretches the spine, shoulders,
hamstrings, and groins.
3. Stimulates the liver and kidneys.
menopause.
6. Relieves anxiety, fatigue, headache,
menstrual discomfort.
7. Therapeutic for high blood pressure,
insomnia, and sinusitis.
8. Strengthens the back muscles during
pregnancy (up to second trimester).
Bhujangasana (Cobra pose)
1.Stretches muscles in the shoulders,
chest and abdominals
2. Decreases stiffness of the lower back
3. Strengthens the arms and shoulders
4. Improves menstrual irregularities
5. Invigorates the heart
6. Opens the chest and helps to clear the
passages of the heart and lungs
7. Improves circulation of blood and
oxygen, especially throughout the
spinal and pelvic regions
8. Strengthens the spine
9. Helps to ease symptoms of asthma

Utkatasana (Chair pose)
1. Stretches your thighs, hips, hands
and spine.
2. Strengthens abdomen area.
3. Strengthens thighs, knees, ankle,
leg, hands, and torso.
4. Improves balance of the body.
5. Boosts immune system.
6. Stimulates heart and diaphragm.
Badhakonasana (Butterfly pose)
1. Stimulates abdominal organs, ovaries
and prostate gland, bladder, and
kidneys
2. Stimulates the heart and improves
general circulation
3. Stretches the inner thighs, groins,
and knees
4. Helps relieve mild depression,
anxiety, and fatigue
5. Soothes menstrual discomfort and
sciatica
menopause
7. Therapeutic for flat feet, high blood
pressure, infertility, and asthma

Sarvangasana (Shoulder Stand
pose)
1. Boosts Blood
Circulation.
2. Strengthens the
Shoulders.
3. Relieves Lower Back
Pain.
4. Sponsors Body
Balance.
5. Alleviates Digestive Disorders.
6. Good for Eyesight.
7. Improves Concentration.
8. Nourishes the Body Muscles.
Savasana (Corpse pose)
1. Calms the brain and helps relieve
stress and mild depression.
2. Relaxes the body.
3. Reduces headache, fatigue, and
insomnia.
4. Helps to lower blood pressure.

Surya Namaskara (Sun Salutation)
• Most important yoga practice.
• Set of 12 poses.
Benefits:
1. It improves the blood circulation
of all the important organs of the
body.
2. Improves the functioning of the
heart and lungs.
3. Strengthens the muscles of the
arms and waist.
4. Makes the spine and waist more
flexible.
5. Helps in reducing the fat around
the abdomen and thus reduces
weight.
7. Improves concentration power.

Pranayama
• Control of breath.
• Represent the pranic energy responsible for life.
• Patanjali in his text of yoga sutra mentioned pranayama as means of attaing
higher state of awareness.
• Hatha yoga talks about 8 types of pranayama which make the body and mind
healthy.
• 5 types of prana are responsible for various pranic activities in the body, which
are: Prana, Apana, Vyan, Udana & Samana. Out of these Prana & Apana are most
important. Prana is upward flowing and Apana is downward flowing.
• Types of prana:
https://youtu.be/3p4r_ad2Y7g - Pranyama for beginners.
1. Natural breathing
2. Basic abdominal breathing
3. Thoracic breathing
4. Clavicular breathing
5. Yogic breathing
6. Deep breathing with ratios
7. Fast breathing
8. Viloma- Interrupted
breathing
9. Anulom Vilom – Alternate
nostril breathing
10. Cooling breath- Sheetali,
Sitkari, Kaki mudra
11. Ujjayi- Victorious breath
12. Bhramari- Humming bee
breath
13. Bhastrika- Bellow’s breath
14. Surya bhedan- Right nostril
breathing

Meditation
• Meditation is thinking, thinking deeply, with deep
concentration.
• Have you ever thought, what’s your
brain is thinking about ???
• Benefits:
1. Reduce stress
2. Controls anxiety
3. Promote emotional
health
4. Enhance self awareness
5. Increase attention span
6. Improves sleep
7. Helps control pain
8. Calmness, peace and
serene bliss
9. Continuous awareness
10. Single thought of choice

Achievements of Yoga
• Indian originated yoga and ayurveda have
developed in the field of medical science.
• Practiced all over the world.
• Medical tourism: people from various country
come to India for yoga education and ayurvedic
treatment.
• Got its identity and celebrated as International
Yoga Day on 21st June of every year.
• Cheapest and affordable by all.

Acknowledgement
I would like to express my gratitude to my family
and friends and a special thanks to my head
of the department, Dr. P.Srinivasan, who have
helped my with their suggestion and guidance
has been helpful in various phases of the
completion of the presentation.
Preeti Gupta

References
1. https://www.tnteu.ac.in/pdf/yoga.pdf
2. https://www.ripublication.com/ijepa17/ijepav7n1_05.pdf
3. http://www.ncert.nic.in/pdf_files/health-education-hpe.pdf
4. https://www.slideshare.net/abubashars/health-and-physical-education-
97287632
5. https://bjsm.bmj.com/content/44/Suppl_1/i71.1
6. https://vikaspedia.in/health/ayush/yoga-1/introduction-to-yoga
7. https://www.slideshare.net/FaysalBlogger/yoga-and-its-origin
8. https://mea.gov.in/in-focus-
article.htm?25096/Yoga+Its+Origin+History+and+Development
9. https://asiatrend.org/lifestyle/health/the-five-principles-of-yoga/
10. https://youtu.be/tw_jW1nLbog
11. https://www.youtube.com/redirect?redir_token=f9x7h7eggbH2HPZXhXG8NB_
phZ18MTU5MDU1OTA0NEAxNTkwNDcyNjQ0&event=video_description&v=tw
_jW1nLbog&q=https%3A%2F%2Fwww.bharatswabhimantrust.org%3
12. https://www.yogapoint.com/info/pranayama.htm
13. Self and yoga by IGNOU e-content

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