Physical Education Chapter 5 Yoga

Unification of Jivatma with parmatama is called Yoga.

Complete concentration of mind is dhayana.

Padmasana, Sidhasana, Gomukasana.

It creates a positive effect on the brain and calms it.

Yoga consists of both mental as well as physical exercise.
1. It helps to keep the body fit.
2. Relief from any kind of tension
3. Improves the heart and Jung-functioning capacity.
4. It helps in curing and prevention from disease.
5. Improves, agility, flexibility, coordination, strength etc.
6. Improves the coordination of the body system.
7. Improves correct body posture.

1. Meditation helps to increase concentration.
2. It gives relaxation to the body and mind.
3. It cures stress and Anxiety.
4. It improves the function of nervous system.
5. It activates the brain and mind properly.
6. It controls the anger problem.

Yog nidra is a effortless relaxation. It is an essential end to any Yoga pose sequence. Yoga posture warm up the body; Yoga nidra ‘cools’ it down.

1. Cools down the body after yoga postures.
2. Restoring normal temperature.
3. Activates the nervous system to absorb the effects of Yoga asanas.

Getting ready for Yoga Nidra:

1. The stomach has to be light-empty before the practice It is not recommended to practice Yoga asanas or Yoga Nidra after a full meal. 
2. A comfortable clutter-free space. A yogi’s home is calm, comfortable.
3. Some people may feel a little cold after Yoga Nidra, so it is a good idea to keep a light blanket handy.

Steps of Padmasana (Lotus Pose):
Sit on the floor and stretch your legs, your legs should be straight in front. Hold the right leg in both the hands, fold the legs slowly and place it on your left thigh. Ensure that your feet should touch your navel.

Padmasana Step I:
Same like earlier fold the left knee, and hold it with both hands and place it on the right thigh close to the other. At this point your both knees should touch the floor and the foot should face upwardly.

Your spinal cord should be straight at this point. If you feel some difficulty while sitting in the posture for a long time, you can change the legs and then sit in the same position.

Padmasana Step II:
Your spinal cord should be erect, your both hands should be together or put the palms facing upside on the knee joints and the thumb must touch your index finger and the other fingers should face the upward.

Padmasana Step III:
Breathing process should be slowly-slowly and deeply. ( Inhale and Exhale) and focus on your breathing. Do this asana for 2 to 3 minutes in the beginning stage, once you are used to it then increase the time by 15 to 30 minutes. Remember one most important thing don't bend our body or head while doing this Asana.

Benefits of Padmasana:
Padmasana is the highly preferred asanas by yoga practitioner in the beginning stage for increasing the focus of mind and concentration. It helps in improving the concentration power and it will calm the brain also.

This Asana helps to preserve vital fluids in the body and prevents abdominal disease and female disorders connected with the reproductive organs.

Doing this Asana gives your mind peace, solitude and longevity to the practitioner. It increases the hunger and helps to relax the body. It can also help in the stretches the ankle and knees. This Asana is the base for all asanas and it strengthens the hip and knee joints of the female and can get painless peaceful mind.

You can reduce the unwanted fat of the hip and the thigh. This is the simplest and easiest asana which can practice by all the age group of men and women they can get benefits of yogasana.

Precautions:
People who are suffering from ankle injury should not practice this asana. In case you have undergone a recent knee surgery please avoid this asana. If you have sprain in the leg, then our advise is not to do this asana. Don't perform this if you are suffering from severe back pain.

Steps:

1. Sit on the floor with legs stretched out. Always use a yoga mat or a cushion or a carpet while sitting on the floor.
2. Fold the left leg and tug it inside the right thigh. Then fold the right leg and tug in inside the left thigh.
3. Keep the hands on the knees. Jnana mudra or Chin mudra can be used if you are using this posture for meditation.
4. Sit erect with spine straight.
5. Relax your whole body and breathe normally.
6. Maintain this position for as long a comfortable.

Benefits To Body Apart:

The Sukhasana is a comfortable, sitting yoga pose that is ideal for meditation. In Sanskrit, Sukh m ease, happiness, peace or relaxation, and this pose is aimed at providing all of it. There are many physical, emotional and mental benefits associated with this pose, some of which include:

1. Amplifying your state of serenity and tranquility
2. Calming your brain
3. Eliminating stress, anxiety and mental exhaustion
4. Improving alignment
5. Lengthening your spine
6. Opening your hips
7. Promoting inner calm
8. Reducing fatigue
9. Strengthening your back
10. Stretching your ankles and knees

Precautions:

1. Don’t do sukhasana in inflammation in the knee or hip, spinal disc problems and chronic knee injuries.
2. Perform this asana under the Guidance and supervision of a Certified Yoga guru at least until you master it.

Procedure:

1. First assume vajrasana. Both your arms should be placed on your knees.
2. Keep your neck and spinal cord straight.
3. Shut your eyes and begin focussing on your breathing and your body.
4. Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders.
5. Slowly exhale and reach down to touch the ground while your head and both your hands.
6. Let your upper torso relax and remain in this position for a while. The neck should be kept straight between the arms.
7. To finish, you should exhale and place your palms on your knees. 

Precautions:
Avoid practice of this pose if you suffer from vertigo, slipped disc, high blood pressure and heart-related problems.

Benefits:

1. It strengthens the muscles.
2. It helps in the extension of the neck, arms, and spine.
3. Practicing this pose helps improve the circulation of blood to the scalp, face and brain. It gives a rice glow to the face.
4. This pose helps in regulating the adrenal glands.
5. The hare pose is also beneficial to the reproductive organs.

The benefits of Yoga Nidra are:

1. It helps in relieving muscular, emotional, and mental tension.
2. Yoga Nidra relaxes the mind by relieving stress and anxiety.
3. It treats insomnia, psychological disorders, and psychosomatic diseases.
4. It trains the mind and helps in enhancing memory and increasing learning capacity.
5. Yogic sleep also results in increased energy levels.
6. It heals endocrinal imbalances.
7. Yoga Nidra not only detoxifies the body but also clears up the subconscious.
8. It improves creativity.
9. It also leads to improved senses and more cultivated body awareness.
10. Yoga Nidra restores the mind and body.

How to do a perfect Yoga Nidra:

1. Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths and not ujjayi breaths.
2. Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention up to the right knee, right thigh and hip. Become aware of your whole right leg.
3. Gently, repeat this process for the left leg.
4. Take your attention to all parts of the body: genital area, stomach, navel region chest.
5. Take your attention to the right shoulder and right arm, palms and fingers then repeat this on the left shoulder and left arm, throat, face and finally the top of the head.
6. Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes.
7. Now, slowly becoming aware of your body and surroundings, turn to your right side and keep lying down for a few more minutes. Rolling over to the right side makes the breath low through the left nostril which helps cool the body.
8. Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly and gradually open your eyes.