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I would like to thank Prof. Mahendra C Patel and Prof Keyur S.

Sahrabudhe for their direction, assistance and guidance.

In particular, Prof. Mahenrda C patel’s recommendations and

suggestions have been invaluable for the project.

Project Mentor : Prof Mahendra C Patel

Photography Guide : Prof Keyur S. Sahrabudhe

Styling : Mitali Ambekar

Models : Medha Srivastava

Anastasia Damani

Vanshaj Kapur

Acknowledgements

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The Journey of Exploration

The Ultimate Expression

I Do : asana or the postural practise

I Think : pranayama or the breathing practise

I Feel : self realisation with yoga

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YOGA A JOURNEY OF EXPLORATION

The word Yoga means "unity" and is derived from the Sanskrit word yuj meaning "to join". Yoga is about joining the individual "spirit" with the Divine "Spirit" or individual con-sciousness with Divine Conscious-ness to realize our already complete nature. It is a means of balancing and creating harmony between the body, mind, breath and emotions. And, like finely woven cloth, yoga weaves together layers of expression to create an integrated whole. It is a multidimensional expression of who we are.

As our yoga practice deepens we begin to see that each posture has many levels of expression. It is really a form within a form created and sustained by the dualities of movement and stillness, tension and relaxation. This could be expressed as the yin and yang of each posture, the coming together and balancing of opposing forces. It is in exploring these energies in every posture that we can begin to understand who we are more deeply.

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THE ULTIMATE EXPRESSIONYoga is the science of activating your inner energies in such a way that your body, mind and emotions function at their highest peak. When your body and mind function in a completely different state of relaxa-tion and a certain level of blissful-ness, you can be released from the sufferings. It is a means to be in perfect tune. Your body, mind and spirit and the existence are in absolute harmony. When you fine-tune yourself to such a point where everything functions beautifully within you, naturally the best of your abilities will just flow out of you. Each posture has an emotional ex-pression. It is the most challenging and revealing and often it creates the deepest sense of inner question-ing.

It allows us to explore the emotional edge of a posture where we begin to see how even deep seated emotions are changing, fluid and imperma-nent.Every posture has the capacity to move us deeper if we allow the full expression of who we are in that moment to be manifest in our practice as we explore the tantaliz-ing synergy created by opposing forces. If we can allow the posture to bloom within us and explore our physical edge with softness, our en-ergetic edge with awareness and our emotional edge with compas-sion we have the potential to reach inside to our own pool of wisdom and insight and come to a deeper understanding of who we are. We can bring this same depth of experi-ence; this same rich tapestry of sen-sation, emotion and mindfulness to our everyday lives.

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Yoga truly enhances every moment and creates an experience of explo-ration at every level of our being. There are three different aspects to the mind: thinking, feeling and willing. This gives rise to three differ-ent approaches to life and three kinds of persons who start out more empowered in one of the modes of perception. Some people see their self and others in terms of power and action, some see in terms of meditation and thought, and some perceive through emotions and feelings.

The mottos of these three types are:

Asana (postural practice) Traditional yoga postures are woven into a creative, intelligent “vinyasa” style that promotes alignment, core strength, and flexibility. In addition to a phenomenal physical benefit, learning to move in the flow of yoga develops grace, confidence, and cu-riosity.

Pranayama (breath practice) Working with the breath promotes mental concentration and is extremely helpful for stress man-agement. We use the breath, which is always present and ever-changing, to learn about compassion and foster self-awareness, as well as move energy through the body.

Dhyana (meditation practice) Learning to explore our thoughts and calm our internal chatter is a valuable tool for anyone.

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“the eagle pose” 9 yogachara

GARUDASANAGarudasana or Eagle Pose is one of the cultural asanas that embodies the twofold twists of the ex-tremities in one pose. It mimics an eagle, a bird reputed to have fantastic powers of concentration. Garuda’ means eagle and ‘asana’ means pose. The suppleness and the elasticity indicate the freedom of movement. This is a balance asana that can help loosen your joints, improves your powers of concen-tration and your poise and your balance.

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“the tree pose” 11 yogachara

Also known as the tree pose, Vrkasana improves body and mind co-ordination and sense of balance. It Strengthens thighs, calves, ankles, and spine and Relieves sciatica and reduces flat feet.

VRKASANA

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Also known as balancing stick pose, tulandasana helps in straightening and strengthening every muscle. It builds up balance and flexibility and can also be caused as a stress buster as it helps create an emotional balance too while performing this pose.

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“the stick pose”

TULANDASANA

“the camel pose”

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Ustrasana or Camel pose s a beautiful backbend and can help to open up the chest and the thoracic spine. It strengthens the back muscles , improves postures and Stimulates the organs of the abdomen and neck.

USTRASANA

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In the Sanskrit language, ‘kona’ means ‘angle’ and ‘tri’ stands for ‘three’. Therefore, trikonasana is also referred to as ‘the triangle pose’. Trikona asana provides a great ‘long stretch’ to many of the muscles of the body, stimulates circulation to the spinal area and excites reflex nerve activity, benefiting the cranial nerves associated with the sensory organs of the head, especially the eyes.It benefits all muscular groups simultaneously, reduces saddle bags and is good for kidneys, thyroid and adrenal glands.

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“the triangle pose”

TRIKONASANAIn the Sanskrit language, ‘kona’ means ‘angle’ and ‘tri’ stands for ‘three’. Therefore, trikonasana is also referred to as ‘the triangle pose’. Trikona asana provides a great ‘long stretch’ to many of the muscles of the body, stimulates circulation to the spinal area and excites reflex nerve activity, benefiting the cranial nerves associated with the sensory organs of the head, especially the eyes.It benefits all muscular groups simultaneously, reduces saddle bags and is good for kidneys, thyroid and adrenal glands.

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“the triangle pose”

TRIKONASANA

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This asana is an integral pose in most yoga traditions, providing intense psoas stretches, quadricep strengthening, a wonderful backbend and strong shoulder opening. The Kripalu websites call this lunge “ashwa sanchalanasana,” which is Horse or Equesterian pose.

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“the lunge pose”

ANJANEYASANA

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ARDHA MATSYENDRASANA

“the full pose”

Matsyendra meaning “the lord of the fishes” is also called “the full pose” . it is very difficult and reserved for advanced yoga adepts. The health benefits of this pose are so extensive that the an easier variation of the great matsyaendra was devised that can be per-formed by everyone. This is called ardhamatsyen-drasana , ’ardha’ meaning ‘half’. This Asana improves liver efficiency and removes debility of kidney. It tones the roots of the spinal nerves and sympathetic nervous system.

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URDHVADHANURASANA

“the wheel pose”

Also known as Chakrasna, chakra meaning “wheel”, Urdhva Dhanurasana means a raised bow. Urdhva means raised, elevated or upright and dhanur means bow. Both “wheel posture” and “raised bow posture” describe the appear-ance of this asana. This asana has an overall tonic effect for the entire body. It strengthens the arms, shoulders and upper back as well and stimulates the cardiovascular system.

“the pigeon pose” 25 yogachara

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Kapo meaning a dove or a pigeon, Kapotasana means imitating the kings puffed pigeon chest. This asana rejuvenates the lumbar and dorsal regions of the spine, the pubic region, and the urinary system and helps the Endocrine glands receive a fresh supply of blood. This asana is a slightly more chal-lenging than other backbends. However, when done, it feels great in the shoulders, spine and hips.

KAPOTASANA

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In Sanskrit paschima means ’back’ or ‘west’ and the word mottana means to ‘give mobility to the spinal cord (tan) by stretching’. So this yoga asana can be rightly known as the ‘back stretch pose’. It is consid-ered one of the most potent and powerful asanas as it ensures the proper circulation of the blood in the entire body. pascimottana asana combats many deadly diseases like dyspepsia, gastritis, and diabetes and stimulates the appetite, removes lethargy, weakness and anxiety in the being.

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PASCHIMOTTANASANA

“the back stretch pose”

“the warrior pose”

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Virabhadrasana , also called as the warrior pose, is not the pose of an anonymous warrior, it’s the pose of Virabhadra, the “auspicious hero” born from a bead of sweat from Lord Shiva’s forehead. What’s really being commemorated in this pose’s name, and held up as an ideal for all practitioners, is the “spiritu-al warrior,” who bravely does battle with the universal enemy, self-ignorance (avidya), the ultimate source of all our suffering.

VIRABHADRASANA

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The final position of this Asana resembles the ‘Hooded Snake’ hence, it is called Bhujangasana.This pose is both good in and of itself, and it is one of the standard poses in the Surya Namaskar (Sun Saluta-tion) sequence. For good reason as cobra energizes your sympathetic nervous system as it strengthens your back muscles.

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BHUJANGASANA

“the cobra pose”

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“the cow pose”

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‘Gomukha’ means head of a cow. The legs assume a triangular form and the body in this position resem-bles the cow’s head. This asana loosens shoulders and releases neck tension. The practice of Go-mukhasana brings out poisonous elements from the legs, knees, waist, and kidneys. This helps bringing down the blood pressure to its normal level.

GOMUKHASANA

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I THINK

Pranayama is the art and science of systematically observing, accepting, understanding, and training each of the levels of our being, such that we may coordinate and integrate those aspects of ourselves, and dwell in the direct experience of the center of consciousness. Pranayama or Breathing Exercise promotes proper breathing. In a Yogic point of view, proper breathing is to bring more oxygen to the blood and to the brain, and to control Prana or the vital life energy.

Pranayama Yoga also goes hand in hand with the Asanas. The union of these two Yogic Principles is consid-ered as the highest form of purifica-tion and self-discipline, covering both mind and body. This practice of opening up the inner life force is not merely to take healthy deep breaths. It is intended for yoga practitioners to help and prepare them in their Meditation process.

the control of prana

“when the breath is still, so is the mind still”

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“when the breath is still, so is the mind still”

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Learning to explore our thoughts and calm our internal chatter is a valuable tool for anyone. Different spheres of consciousness become accessible to a yoga practitioner. Yoga ensures good physical & mental health one can utilise this to the best advantage by deep medita-tion on the inner self. Self realisation is its major role. It can be achieved by remembrance of god, by right-eousness, by a life virtue. The highest aim of yoga is realisation of the true self. This leads to cosmic Love, a feeling of oneness with all & the ex-perience of pure being, unflawed knowledge & infinite bliss.

By practicing yoga attention is focused on inward finding integra-tion, balance, compassion & Love. Intense practice of yoga has been found to activate intuitions & crea-tivity, unfold artistic capabilities & enhance mental power. Yoga is no magic pill but leads to the desired goal through patient and systematic practice. Yoga starts with the mind and its goal is a complete stilling of mind so that the light of indwelling spirit may shine out.

route to self realisationI FEEL

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