YOGA HOLIDAY HOMEWORK

NAME – CLASS –

ROLL NO –

DEV YADAVIX “B”

15

PRANAYAMAPranayama is an ancient part of PerformYoga Postures practice, the fourth part of the eight-fold Yoga described in the ""Yoga Sutra of Patanjali". Pranayama is concerned with breathing and posture. Research has shown that that practicing of the Pranayama can relieve symptoms of asthma. It is also beneficial in treating stress related disorders, such as anxiety and depression. Pranayam supplies oxygen to the entire body, and exercises the lungs, the stomach and its surrounding organs.

TYPES OF PRANAYAMAThere are six types of pranayama – Bhastrika Pranayam:Sit in comfortable position, you may sit even on a chair. Breathe in until the lungs are full through your nostrils. Feel the diaphragm move down to allow the lungs to expand and forcing the abdomen out, followed by the mid section of your chest expanding and finally your collar bone rising. Breath out forcefully and uniformly, again through your nostrils. Again feel the collar bone dropping, chest deflating and the diaphragm moving up as the lungs collapse allowing the abdomen to be sucked in. This process of exhaling should be much faster than the process of inhaling. Repeat the process. When correctly done, your chest will expand when you breathe in and deflate when you breathe out. Continue doing this for 5 minutes.Kapalbhati Pranayam:Sit erect. Inhale through your nostrils a little and exhale through both nostrils forcefully. Inhale again a little and follow with another forceful exhalation passively and effortlessly. Continue these cycles. The frequency should be about 60 strokes/minute. Continue doing this for 15 minutes. You may take a minutes rest after every five minutes.

TYPES OF PRANAYAMAAnulom Vilom Pranayam:Sit comfortably. Close your eyes. Close the right nostril with the right thumb. Inhale slowly through the left nostril and fill your lungs with air. Close your left nostril with the ring and middle fingers of the right hand and open the right nostril. Exhale slowly and completely with the right nostril. Again inhale through the right nostril and fill your lungs. Close the right nostril by pressing it with the right thumb. Open the left nostril, breathe out slowly. (This process is one round of Anulom Vilom Pranayam.) Continue for 15 minutes. You may take a minutes rest after every five minutes of exercise.Bahya Pranayam: Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly. Duration : 3 times to 5 times normally.Bhramari Pranayam: Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee. Do this three times.Udgeeth Pranayam: Breathe in deeply, and chant 'Om'kar. OOOOOOm ( long O and small m. Do this 3 times.

BENEFITS OF PRANAYAMA PRACTICE

Depending on the intensity of the ailment a person doing regular Pranayam starts getting good results from day one. However it can take from one week to approximately nine months to get the complete benefits of Pranayam.

Health changes can include:1 Respiratory troubles clearing up, in addition to improvements to allergies, High blood pressure and diseases pertaining to the kidneys.2 A calming of excitement, anxiety, fear, anger, disappointment and other mental states.3 The digestive system improves.4 Memory improves.5 Pain in the joints vanishes.6 Falling of the hair or the appearance of wrinkles on the face at young age, diminution ofeyesight etc. are all minimized.7 The face becomes bright, luminous and calm.

PRANAYAMA CURES DISEASES

Pranayam cures or improves the following chronic diseases:1 Diabetes2 Blockages in Arteries3 Obesity4 Asthma5 Depression6 Thyroid problems7 Hepatitis8 Cancer9 Gas10 Acidity

TIPS TO DO PRANAYAMA1 Do Pranayam preferably in the morning with an

empty stomach.2 If you prefer to do Pranayam in the evening, do it on an emptystomach and keep a gap of at least 5 hours between your mealand Pranayam.3 Those who cannot sit in Asanas can sit on the chair and doPranayam.4 Never hold your breath while doing Pranayam.5 Do about 1 to 5 minutes of jogging after Pranayam exercises as peryour physical ability.

SURYA NAMASKAR• Suryanamaskar (Sun salutation ) is combination of few

asanas. Its roots can be found in yoga philosophy of vedic traditions.

• It is practiced in more than 40 different types all over India. There are set of well balanced movements that will stretch all the muscles in the body. Thus keeping the body and mind healthy.

• Many yogis, great personalities have performed 1000+ suryanamaskaras everyday.

• This exercise should be done everyday by everyone Let us practice suryanamaskaras everyday and derive

the immense benefits that are offered.

MANTRAS IN SURYA NAMASKAR

Mitraya Namah The Friend of All Ravaye Namah The Shining One Suryaya Namah The One who induces Activity Bhanave Namah The One who Illuminates Khagaya Namah The One who moves quickly in the Sky Pushne Namah The Giver of Strength Hiranyagarbhaya Namah The bright Centre of All Energy Marichaye Namah The Lord of Dawn Adityaya Namah The Son of Aditi Savitre Namah The Benevolent Mother Arkaya Namah The One who is fit to be Praised Bhaskaraya Namah The one who leads to enlightenment Srisavitrusuryanarayanaya Namah The Surya (Sun)

SHLOKA IN SURYA NAMASKARBeginning Shloka

DHYEYAH SADA SAVITRU MANDALA MADHYAVARTI

NARAYANAH SARSIJA SANA SANNI VISHTHAH || KEYURVAN MAKAR KUNDALAVAN KIRITI

HARI HIRANYA MAYA VAPUR DHRUTA SHANKHA CHAKRAH ||

Meaning : Always worship the Sun [ Our Energy Source ] sitting at the centre of galaxy, on lotus, wearing Keyur, Makarkundal Crown, holding Conch and Chakra and having glittering golden body

Ending Shloka ADITYASYA NAMASKARAN YE KURVANTI DINE

DINE AYUH PRADNYA BALAM VIRYAM TEJAS

TESHAM CHAJAYATE ||Meaning : Those who regularly perform Suryanamaskaras attain healthy long life. They become strong, knowledgeable and have courage to fight with valour. They posses brightened personality

TYPES OF SURYA NAMASKAR

There are 7 types of surya namaskar – 1) Pranamasan2) Urdhvasan3) Uttanasan3) Eka pad prasaranasan4) Chaturang dandasan5) Sashtang pranipatasan6) Urdhvamukh shawanasan7) Adhomukh shawanasan

PRANAMASAN (NORMAL BREATHING)

Procedure : Hands together in Namaskar position Forearms parallel to the ground Feet together. Body weight evenly distributed over both feet. Calves, quads and hamstrings tightened. Abdominal muscles tightened.

Benefits : Good for the diseases of the throat. Voice is enhanced. Both mind and body become healthy.

URDHVASAN(INHALE)

Procedure : Palms joined and pushed up and back. Biceps touching ears. Maintain sight on wrists. Leg and Abdominal muscles remain tight.

Benefits : Both the shoulders and the food pipe (Esophagus) get exercise and diseases related to them are corrected. Eyesight is also improved

UTTANASANProcedure : From previous asana keep arms straight Keep back straight and bend from hips. Maintain sight on wrists. Try to put palms flat on ground. Try to touch forehead to knees. Do not bend the knees.Benefits : Disorders of the belly and digestive system are corrected. The chest and hands become stronger and you become well balanced, beautiful and good looking. Diseases of the feet and fingers are also corrected.

EKA PAD PRASARANASAN Procedure : From previous asana

thrust one leg back. Keep other foot in line with hands. Try to arch and look backwards.

Benefits : The posture stretches the small intestine and the seminal vesicles. Hence this posture helps in correcting the constipation and diseases of the liver. Thinness of the semen is also corrected. Diseases of the throat are also corrected.

CHATURANG DANDASANProcedure : From previous asana lift knee off ground Thrust second leg backwards. Keep feet together and knees together. Maintain straight & inclined line throughout body. Keep sight on ground at right angle.

Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.

SASHTANG PRANIPATASANProcedure : Lower entire body to the

ground slowly. Only forehead, chest, knees and toes touch ground. Keep hands and elbows close to the body. Keep feet together and knees together.

Benefits : This posture makes the arms strong. If ladies perform this Asana before getting pregnant, the breast fed babies could be saved from the attacks of many diseases.

URDHVAMUKH SHAWANASAN

Procedure : From previous asana push body forwards and upwards. Keep feet together and knees together. Tighten forearms, biceps and triceps. Tighten abdominal muscles. Arch back and look backwards.

Benefits : Tones up the body and the back muscles and improves the eyesight. Corrects all kinds of disorders related to the reproductive system, corrects the irregularities in females menstrual cycles. Blood circulation is also improved.

ADHOMUKH SHAWASANProcedure : Keep lower body

straight. Keep upper body straight. Create the “mountain” shape. Keep feet together and knees together. Try to keep feet flat on the ground. Tuck head in between arms. Push chin towards the chest.

Benefits : One gets relief from the pains - specially of arms, legs and the knees. Bulging waist is trimmed and it is good for the abdominal disorders.

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