Presented by,Shashi VarvandkarPast GovernorRID 3260 IndiaRotary Club Raipur Millennium INDIAEmail: shashi3260@gmail.com Cell No.+91-9893123313, +91-9300723313&Shilpa Varvandkar, Ph. D.President Rotary Club Raipur Millennium INDIARID 3261

YOGA & FELLOWSHIP1 June 2016

Yoga Discipline

By :Rtn. SHASHI VARVANDKARRtn. DR. SHILPA VARVANDKAR

International Yoga Day (simply Yoga Day, is celebrated annually on June 21 and was declared to be internationally recognized by the United Nations General Assembly (UNGA) on December 11, 2014. The Indian Prime Minister Shri Narendra Modi in his UN Address suggested the date of June 21, as it is the longest day of the year in the Northern Hemisphere and shares special significance in many parts of the world.

International Yoga Day

YOGA

Yoga is a physical, mental, and spiritual practice or discipline which

originated in India.

The word yoga is derived from Sanskrit word yuj

which means “to join”, “unity” or “oneness”.

In spiritual terms the meaning of

unity is the individual consciousness is

united with the universal consciousness

but the practical aspect of yoga is to maintain our body system,

mental status and emotions in the right direction.

There are different types of yoga like

Bhakti yoga Dhyana yoga Karma yogaKriya yoga Hatha yoga

 Kundalini yoga, power yoga etc.

All forms of yoga teach methods of concentration and contemplation to control the mind, subdue the primitive

consciousness, and bring the physical body under control of the will.

Object of Yoga• To make one with divine.• Spiritual transformation.• To remain healthy without side

effects and expenses.• Attain peace of mind.• Increase stamina, concentration and

positivity.• Discipline in life.• Build healthy world.

The development of yoga can be traced back to over 5,000 years ago, but some researchers think that yoga may be up to 10,000 years old . Yoga’s long rich history can be divided into four main periods of innovation, practice and development.

Yoga – Phases of Change

Pre-Classical Yoga

Classical Yoga

Post-Classical Yoga

Modern Period

Yog Pranayam - Breathing Exercise.

Asanas - Postures of body.

Mudras - Postures of fingers.

Yoga is way of life

We shall practice Seven Yoga-Pranayam

today.

• Sit on floor mat with legs folded

• Dhyan Mudra – Concentration Posture and eyes closed.

• Take deep breathe in –(Inhale)• Release breathe out –(Exhale)• Use lungs to breathe in & out.• Duration 3 min.• Benefits as explained.

YOGA - 1Bhastrika Pranayam

YOGA -2Kapal Bhati Pranayam

Dhyan Mudra in sitting posture. Breath to be forced out –exhaled. Same time stomach to move back-

words. No other part of body to make movement.

Breathe in normally.(Inhale) Repeat. In one 1 minute 50-60 strokes maximum

i.e. one per second. Three sets of 5 minutes each. Duration: 15 min for good results Benefits as explained.

YOGA – 3Bahya Pranayam

Sitting posture. Breathe out fully. Stomach to touch the back. Anus pulled up. Head down. Remain in this posture till you

can hold breathe comfortably. Breathe in – (Inhale). Stomach and anus and head

released to normal. Repeat – three times. Benefits as explained.

YOGA – 4Agnisar Pranayam

Sitting posture. Breathe out- Exhale. Hold breathe. Stomach to be moved forward

backward number of time till you can hold Breathe.

Breathe in Repeat 3 times, Benefits as explained.

YOGA – 5Anulom – Vilom

(Alternate Breathing)

Sitting posture. Block right nostril with thumb Breathe in with left nostril. Now close left nostril with two fingers and

release breathe from right nostril. Breathe In with right nostril while left

nostril is still closed. Block right nostril with thumb. Release breath (exhale) from left nostril. This is one cycle – keep repeating for 5

minutes. Duration 15 minutes. Benefits as explained.

YOGA – 6Bhramari Pranayam

Sitting posture. Mouth is in closed condition. Close ears with thumb. Fore fingers on fore head. Close eyes, gentle pressure of

remaining three fingers on eyelids. Breathe in – inhale fully. Now without opening mouth sound

OM and breathe out (Exhale) slowly and fully. Repeat 3 to 7 times. Benefits as explained.

YOGA – 7Udgeet Pranayam

Sitting posture. Breathe in (Inhale) Breathe out (Exhale), release

breath with OM pronouncing audibly. 5 to 11 times or as much you

can. Benefits as explained

Now we shall practice a few Asanas

To keep body flexible. To provide cure to ailments. Technique and duration is important. Practice with care. Mostly all postures are named after birds,

animals or objects. A few very important Asanas.

ASANAS

The word Asana originates from the Sanskrit word Aas which means Existence and the condition of existence is referred to as Asana or position or yoga postures .

Asanas are gentle stretches that are designed to balance the body and mind.

Asanas when performed regularly increases stamina, efficiency, body immunity, calmness of mind and improves outlook.

Asanas are performed in three main steps;

firstly assuming the position, second being the position itself and finally relaxing from the position. As Asana is defined as a comfortable

and steady position, the movements performed should also be slow and steady.

Based on positions, the Asanas can be classified as :

◦Supine posture

◦Prone posture 

◦Sitting posture 

◦Standing posture

Postures

Markatasan (Monkey Posture)

Asan No. 1

Bhujangasan (Serpent Posture)

Asan No. 2

Sarwangasan (Posture for full body)

Asan No.3

Halasan (Plough Posture)

Asan No. 4

Uttanpadasan (Waist lift Posture)

Asan No. 5

Shalbhasan (Grosshopher Posture)

Asan No. 6

Asan No. 7 Tadasan ( Palm Tree Posture)

Pawanmuktasan (Relieving Posture)

Asan No. 8

Asan No. 9 Mandukasan (Frog Posture)

Vajrasan (Thunderbolt Posture)

Asan No. 10

Vakrasan (Twist Posture)

Asan No. 11

Titli Asan (Butterfly Posture)

Asan No. 12

Shavasan (Yoga Sleep/Dead Body Posture)

To be performed at the end of Yog Pranayam, Asan and Mini Exercises.

Asan No. 13

Sukhshma Vyayam (Mini Exercise)

Exercises for eyes, neck, shoulder, legs, hands, back and waist.

Forward and back Side bend Side twist Neck rotation Shoulder Rotation Hand on shoulder Straight hand and wrist rotation. Eye Rotation

Gratitude

• All participants.• Rotary International and, Seoul

Convention Break Out Program Staff.

• Pantanjali Yog Peath • Dr. Vibek Bhartiya Aarogya

Mandir, Raipur India• Rtn Sankalp Varvandkar, Rotary Club of Raipur Greater, RID 3261 INDIA

May God Bless you with sound health and sound mind

with all positivity and prosperity for self and the world.

WE PRAY

You may contact us for Free Yoga Sessions

at your place.