Yoga (compiled by Sanjib Kumar Das)

Reference from the booklet that has been prepared in consultation with
leadingYoga experts and heads of the eminentYoga Institutions of India and
published by Ministry of AYUSH,Government of India.
DR. SANJIB KR. DAS, Ph.D.
ASSISTANT PROFESSOR
SCHOOL OF PHYSIOTHERAPY,
P.P SAVANI UNIVERSITY,
SURAT

Introduction
 There is a popular misconception that yoga is a religion. Just as practice
of the Japanese martial arts of karate and aikido does not require
becoming a Buddhist, the practice of yoga does not require that you to
adopt any religion.
 Yoga is nonsectarian, promoting health and harmonious living.
 Yoga poses and breathing techniques if practiced regularly promote
physical and mental health.
 The term “yoga” derived from Sanskrit root “yuj” which means union.
 Yoga is mind-body technique which involves relaxation, meditation and
a set of physical exercises performed in sync with breathing.

Basic forms ofYoga
KarmaYoga
(right attitude
towards work)
JnanaYoga
(pursuing
knowledge)
BhaktiYoga
(devotion)
RajaYoga
(mastering the
mind)
Components of RajaYoga
RajaYoga Hatha yoga Body and mind control
Mantra yoga Recitation of mantras as an aid to
meditation
Laya yoga Arousal of Kundalini by practice of hatha
and mantra yoga

 This can be achieved by systematic and disciplined practice of
ashtang (eight-limbed) yoga.
Basic Elements of Astangas
1 Yama Disciplinary or moral restraints
2 Niyama Spiritual Observances
3 Asana Movement and posture of the body for promotion of perfect health and
to bring about harmony in the bodyto bring about harmony in the body
4 Pranayama Rhythmic breathing or regulation of breathing process
5 Pratyahara Withdrawal of mind from external objects
6 Dharana Concentration of mind on one object for a brief period (mental
control)
7 Dhyana Meditation or concentration of mind on one object for a long period
8 Samadhi Attainment of supreme harmony (between mind and body)

Principles of yoga
1. Non-violence (ahimsa)
No killing other beings. Be peaceful.
2.Truthfulness (satya)
Live in the truth. Basically, be honest with yourself and others.
A lie is permissible only in well justified situations, for
example, if you save with a lie the life of another human being.example, if you save with a lie the life of another human being.
3. Righteousness (asteya)
Not stealing, not cheating. Generally honest.
4.Wisdom (brahmacharia)
Be centered in your inner happiness and peace.
5. Simplicity (aparigraha)
Lives modestly outwardly and inwardly rich.

Principles of yoga
6.Worship of the spiritual goal (ishvara-pranidhana)
We can worship an image or bow before a statue or speak a
mantra (prayer).
7. Sacrifice the ego (shaucha)
True sacrifice is an art through the crucification of the ego.
8. Self-discipline (tapas)8. Self-discipline (tapas)
Tapas means to lead a disciplined life.
9. Reading (svadhyaya)
The daily reading /meditation keeps us on the spiritual path,
cleanses our spirit.
10. Contentment (santosha)
Satisfied with what one has.

Basic yogic postures
I) NECK BENDING MOVEMENTS
Technique
 Stage - i : (Forward and Backward Bending)
 Stand with the feet comfortably apart.
 Keep your arms on the waist.
 While exhaling, move the head forward slowly and try to
touch the chin to the chest.
 While inhaling, move the head as far back as is comfortable.

Stage - ii : (Right and Left bending)
 While exhaling, bend the head slowly to the right; bring the ear
as close as possible to the shoulder w i t h o u t ra i s i n g t h e
shoulder.
 While inhaling, bring the head to normal position.
 Similarly, while exhaling, bend the head to the left side. Inhale
and bring the head up to normal position.and bring the head up to normal position.

Stage - iii : (Right and LeftTwisting)
 Keep the head upright.
 While exhaling, gently turn the head to the right so that the chin
is in l i n e w i t h t h e shoulder.
 While inhaling, bring the head to the normal position.
 Similarly, while exhaling, turn the head to the left. Similarly, while exhaling, turn the head to the left.
 Inhale and bring the head to the normal position.

Stage - iv : Neck Rotation
 Exhale; bend the head forward trying to touch the chin to the chest.
 Inhale; slowly rotate the head clockwise in a circular motion, exhale while
coming down. Do a full rotation.
 Then rotate the head in anti-clockwise direction. Inhale; go back and exhale,
come down.
Note:
 Move the head as far as possible. Do not over strain. Move the head as far as possible. Do not over strain.
 Keep the shoulders relaxed and steady.
 Feel the stretch around the neck and loosening up of the joints and muscles of
the neck.
 Can also be practiced sitting in a chair.
 People with neck pain can do the practice gently especially when taking the
head back to the extent it is comfortable.
 Elderly people and persons with cervical spondylosis, high blood pressure may
avoid these practices.

II.TRUNK MOVEMENT
Technique
 TrunkTwisting (KatishaktiVikasak)
 Keep the legs about 2-3 feet apart.
 Rise both the arms up to chest level with palms facing each other and
keep them parallel.
 While exhaling twist the body towards the left side so that the right palm
touches the left shoulder, come back with inhalation.
While exhaling twist the body towards the right side so that the left palm While exhaling twist the body towards the right side so that the left palm
touches the right shoulder, come back with inhalation.
Note:
 Do slowly with breathing.
 Cardiac patients shall do with care.
 Avoid this practice in case of severe back pain, vertebral and disc
disorders, after abdominal surgery and during menstruation.

III. KNEE MOVEMENT
Technique
 Inhale, lift your arms up at the shoulder level, palms facing
downwards.
 Exhale, bend the knees and bring down your body to the squatting
position.
 In the final position both the arms and thighs should be parallel to
the ground.the ground.
 Inhale, and straighten the body.
 Exhale while bringing down the hands.
Note:
 Strengthen knees' and hips' joint.
 Avoid this asana in case of acute conditions of arthritics.

YOGASANAS
STANDING POSTURES
TADASANA (PalmTree Posture)
 Tada means palm tree or mountain.This asana teaches one to attain stability and firmness and forms
the base for all the standing asana.
Technique
 Stand with feet 2 inches apart.
 Interlock the fingers and turn the wrist outwards. Now inhale, raise the arms up and bring them inInterlock the fingers and turn the wrist outwards. Now inhale, raise the arms up and bring them in
line with the shoulders.
 Raise the heels off the floor and balance on the toes. Stay in this position for 10 -15 seconds.
 Exhale, bring the heels down.
 Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back
to standing posture.
Benefits
 This asana brings stability in the body, helps to clear up congestion of the spinal nerves, corrects
faulty posture.
 Helps to increase height up to a certain age.

VRKSASANA (The Tree Posture)
 Vrḳsa means tree.The final position of this asana resembles the shape of a
tree, hence the name.
Technique
 Stand with feet 2 inches apart.
 Focus on a point in front.
 Exhale, bend the right leg and place the foot on the inside of the left thigh.
The heel should be touching the perineum.
 Inhale and extend the arms up and join the palms.
Stay in the position for 10 to 30 seconds and breathe normally. Stay in the position for 10 to 30 seconds and breathe normally.
 Exhale and bring the arms and right foot down.
 Relax and repeat the asana by bending the left leg.
Benefits
 Improves neuro-muscular coordination, balance, endurance and alertness.
 It tones up the leg muscles and rejuvenates the ligaments also.
Caution
 Please avoid this practice in case of arthritis, vertigo and obesity.

PADA-HASTĀSANA (The Hands to Feet Posture)
 Pada means feet, hasta means hands.Therefore, Pada Hastasana means taking the palms down towards
the feet.This is also referred as Uttanasana.
Technique
 Stand straight with feet 2 inches apart.
 Inhale slowly and raise the arms up.
 Stretch up the body from the waist.
 Exhale and bend forward until the trunk is parallel to the ground. Exhale and bend forward until the
entire palm rests on the ground.
 Maintain this final posture for 10-30 seconds. Those who are having stiff back should bend according to Maintain this final posture for 10-30 seconds. Those who are having stiff back should bend according to
their capacity.
 Inhale, come up slowly to the vertical position and stretch the arms above the head.
 Exhale and slowly return to the starting position in reverse order. Relax in Tadasana.
Benefits
 Makes the spine flexible, improves digestions, and prevents constipation and menstrual problems.
Caution
 Please avoid this practice in case of back problems, abdominal inflammation, hernia and ulcers, high
myopia, vertigo and during pregnancy.
 Those with vertebral and disc disorders should also avoid this practice.

ARDHA CAKRASANA (The HalfWheel Posture)
 Ardha means half. C̣hakra means wheel. In this posture, as the body takes the
shape of a half wheel, hence it is called Ardha chakrasana
Technique
 Support the back at the waist with all the fingers together pointing forward or
downward.
 Drop the head backwards and stretching the neck muscles.
 As you inhale, bend backwards from the lumbar region; exhale and relax.
Stay here for 10-30 seconds with normal breathing. Inhale and slowly come up. Stay here for 10-30 seconds with normal breathing. Inhale and slowly come up.
Benefits
 Ardha C̣akrasana makes the spine flexible and stretch the spinal nerves.
 Stretch the neck muscles, and improves breathing capacity.
Caution
 Avoid this posture in case of vertigo or a tendency to giddiness.
 Hypertensive patients shall bend with care.

TRIKOṆASANA (The Triangle Posture)
 Trikoṇa means triangle.As the asana resembles three arms triangles made by the trunk and the limbs, it
has been named Trikoṇasana.
Technique
 Stand with your feet comfortably apart.
 Slowly raise both the arms sideways till they are horizontal.
 Exhale, slowly bend to the right side and place the right hand just behind the right foot.
 The left arm is straight up, in line with the right arm.
 Turn the left palm forward.
 Turn your head and gaze at the tip of the left middle finger.
 Remain in the posture for 10-30 seconds with normal breathing. Repeat for the left side.
Benefits
 Stretch calf, thigh and waist muscles.
 Makes the spine flexible, improves lungs capacity.
Caution
 Avoid this posture in case of slipped disc, sciatica, and after undergoing abdominal surgery.
 Do not do beyond limits and overdo the lateral stretch.
 If one cannot touch the feet, one can reach for the knees instead.

B. SITTING POSTURES
BHADRASANA Bhadhra means firm or auspicious.
Technique
 Sit erect with the legs stretched out straight in the front.
 Keep the hands beside the hips.This is Dandasana.
 Now put the soles of your feet together.
 Exhale and clasp your hands together over your toes. Pull your heels as close as possible up
to perineum region.
 If your thighs are not touching or are not close to the floor, place a soft cushion underneath If your thighs are not touching or are not close to the floor, place a soft cushion underneath
the knees for support.This is the final position.
Benefits
 Keeps the body firm and stabilize the mind.
 Keeps the knees and hip joints healthy.
 Acts on the abdominal organs and releases any tension in the abdomen.
 Benefits women by relieving abdominal pain often experienced during menstruation.
Caution
 Avoid this practice in case of severe arthritis and sciatica.

ARDHA USTRASANA (The Half Camel Posture)
 Usṭra means camel.The final version of this asana resembles the hump of a camel. In this version, only
the first stage (half) of the asana is being practiced.
Technique
 Sit in Dandasana.
 Fold your legs and sit on your heels.
 Keep the thighs close and big toes touching and Place the hands on the knees.
 The head and back should be straight.This is Vajrasana.
 Stand on your knees.
 Place the hands on the waist with fingers pointing downward.
 Keep the elbows and shoulders parallel.
 Bend the head back and stretch the neck muscles; inhale and bend the trunk backwards as much asBend the head back and stretch the neck muscles; inhale and bend the trunk backwards as much as
possible.As you exhale, relax.
 Keep the thighs perpendicular to the ground. Remain in the posture for 10-30 seconds with normal
breathing.
 Return with inhalation; sit inVajrasana.
Note
 If you can reach the heels, you can place your hands on them and bend backwards.This is called
Uṣtrasana.
Benefits
 Relieves constipation and back pain.
 Increases blood circulation to the head and cardiac region.
Caution
 In case of hernia and abdominal injuries, arthritis, vertigo and pregnancy, please avoid doing this asana.

SASANKASANA (The Hare Posture) SaSaṇka means hare
Technique
 Sit in Vajrasana.
 Spread both the knees wide apart, keep the big toes touching.
 Keep the palms between the knees.
 Exhale and slowly stretch them full length.
 Bend forward and place the chin on the ground.
 Keep the arms parallel. Look in front and maintain the posture.
 Inhale and come up and come back toVajrasan. Inhale and come up and come back toVajrasan.
Benefits
 It helps to reduce stress, anger etc
 It tones up reproductive organs, relieves constipation, improves digestion and
relieves back pain.
Caution
 Please avoid this posture in case of acute backache.
 Patients with osteoarthritis of the knees should exercise with caution or avoid
Vajrasana.

VAKRASANA (The SpinalTwist Posture)
 Vakra means twisted.In this asana,the spine is twisted.
Technique
 Bend the left leg, and place the left foot beside the right knee.
 As you exhale, twist the body to the left.
 Bring the right arm around the left knee and clasp the left big toe or place the palm
beside left foot.
 Take the left arm back and keep the palm on the ground with the back straight.
 Remain in the posture for 10-30 seconds with normal breathing and relax. Remain in the posture for 10-30 seconds with normal breathing and relax.
 Take out your hands with exhalation and relax. Repeat the same on the other side.
Benefits
 Increases flexibility of the spine.
 Helps to overcome constipation, dyspepsia.
 Stimulates pancreas and helps in the management of diabetes.
Caution
 Please avoid this posture in case of severe back pain, vertebral and disc disorders, after
abdominal surgery and during menstruation.

C. PRONE POSTURES
BHUJANGASANA (The Cobra Posture)
 Bhujanga means snake or cobra.In this asana,the body is raised like hood of a snake.
Technique
 Lie down on your stomach, rest your head on your hands and relax the body.
 Now place your hands just beside the body; keep palms and elbows on the ground.
 As you inhale slowly, lift the chin and chest come up to navel region.This is called Sarala
Bhujangasana.
 Now come back and place your forehead on the ground.
 Keep your palms besides the chest where your elbows were and raise the elbows.
Inhale; slowly lift the chin and chest up to navel region.This is Bhujangasana. Inhale; slowly lift the chin and chest up to navel region.This is Bhujangasana.
 Exhale, rest your forehead on the ground and place your palms and rest your head on the palms and
spread your legs and relax.
Benefits
 This asana is best for stress management.
 It stretches abdominal muscles and alleviates constipation.
 It also helps to remove backache and bronchial problems.
Caution
 Those who have undergone abdominal surgery should avoid this asana for 2-3 months.
 Those who suffer from hernia, ulcers should not practice this asana.

MAKARĀSANA (The Crocodile Posture)
 In Sanskrit, Makara means crocodile.In this asana,the body resembles a crocodile.
Technique
 Lie down on your stomach with the feet wide apart, feet pointing outward.
 Bend both the arms and place the right hand on the left hand.
 Place the forehead on your hands.
 Keep the eyes closed.This is Makarasana.
 This asana is practiced for relaxation in all prone postures.
BenefitsBenefits
 Promotes relaxation of the lower back.
 Helps in recovery of back problems.
 Indicated to counter stress and anxiety.
Caution
 Avoid this practice in case of low blood pressure, severe cardiac problems and
pregnancy.

SALABHASANA (The Locust Posture) Salaba means a locust.
Technique
 Lie down on your stomach in Makarasana.
 Rest the chin on the floor; keep both hands beside the body; palms facing upwards
 Inhale, raise the legs off the floor as much as you can without bending the knees.
 Extend the arms and legs well to ease the lift of the body off the floor.
 Stay in this position for 10-20 seconds breathing normally.
 Exhale, bring the legs down towards the floor. Rest for a few seconds in Makarasana.
BenefitsBenefits
 Helps in sciatica and lower backache.
 Tones the hip muscles and those in the kidney region.
 Reduces fat on the thighs and buttocks; good in weight management
 Helps the abdominal organs aiding digestion
Caution
 Cardiac patients should avoid this posture. Please proceed cautiously in case of sever
lower back pain.
 People with high blood pressure, peptic ulcers and hernia should also avoid this posture.

D. SUPINE POSTURES
SETUBANDHASANA (The Bridge Posture)
 Setubandha means formation of bridge.In this posture,the body is positioned like a bridge, hence the
name.
Technique
 Bend both the legs at the knees and bring the heels near the buttocks.
 Hold both the ankles firmly; keep the knees and feet in one straight line.
 Inhale; slowly raise your buttocks and trunk up as much as you can to form bridge.
 Remain in this position for 10-30 seconds, with normal breathing.
 Exhale, slowly return to the original position and relax in Savasana.
NoteNote
 In the final position, the shoulders and head remain in contact with the floor.
 If required, in the final position, you can support your body at the waist with your hands.
Benefits
 Relieves depression and anxiety. Strengthens lower back muscles.
 Stretches abdominal organs, improves digestion and helps to relieve constipation.
Caution
 People suffering from ulcers and hernia, and women in advanced stages of pregnancy should
not practice this asana.

PAVANAMUKTASANA (TheWind Releasing Posture)
 Pavan means wind and mukta means to release or to make free.
Technique
 Lie down flat on the back.
 Bend both the knees and bring the thighs to the chest.
 Interlock the fingers and clasp the shin below knees.
 Exhale; rise the head till your chin touches the knees and relax.This is Pavanamuktasana.
 Bring the head back to the ground.
 While exhaling, lower the legs to the floor. Rest in Śavasana
Note
 Synchronise your breathing with the leg movement. Synchronise your breathing with the leg movement.
 While touching the knee with the nose/ forehead, you should be able to feel the lumbar region stretch; keep the
eyes closed and focus your attention on the lumbar region.
Benefits
 Removes constipation; gives relief from flatulence, decreases the bloating sensation in the abdomen and aids
digestion.
 Offers deep internal pressure, massage and stretching of the muscles, ligaments and tendons in the pelvis and
waist region.
 It tones up the back muscles and spinal nerves.
Caution
 Please avoid this practice in case of abdominal injuries, hernia, sciatica or severe back pain and during pregnancy.

SAVASANA (The Dead Body Posture)
 Sava means dead body.The final position in this asana resembles a dead body.
Technique
 Lie down on your back with arms and legs comfortably apart.
 Palms facing upward; eyes closed.
 Relax the whole body consciously.
 Become aware of natural breath and allow it to become rhythmic and slow.
 Remain in the position till you feel refresh and relax. Remain in the position till you feel refresh and relax.
Benefits
 Helps to relieve all kinds of tensions and gives rest to both body and mind.
 Relaxes the whole psycho-physiological system.
 The mind, which is constantly attracted to the outer world, takes a U-turn and
moves inwards, thus gradually getting absorbed; as the mind turns quiet and
absorbed, the practitioner remains undisturbed by the external environment.
 It is found very beneficial in the management of stress and its consequences.

KAPALABHATI
 Sit in meditative posture.
 Close the eyes and relax the whole body.
 Inhale deeply through both nostrils, expand the chest.
 Expel the breath with forceful contractions of the abdominal muscles and relax. Do not strain.
 Continue active/forceful exhalation and passive inhalation.
 Complete 30 rapid breaths, then take a deep breath and exhale slowly.
 This is one round of Kapalabhati. Each round shall be followed by deep breathing.
Breathing:
 Forceful exhalation by contracting the abdominal muscles, without any undue movements in the
chest and shoulder region. Inhalation should be passive throughout the practice.chest and shoulder region. Inhalation should be passive throughout the practice.
Benefits
 Kapalabhati purifies the frontal air sinuses; helps to overcome cough disorders.
 It is useful in treating cold, rhinitis, sinusitis, asthma and bronchial infections.
 It rejuvenates whole body and keeps the face young and vibrant.
 It balances and strengthens the nervous system and tones up the digestive system.
Caution
 Please avoid this practice in case of cardiac conditions and giddiness, high blood pressure, vertigo,
chronic bleeding in the nose, epilepsy, migraine, stroke, hernia and gastric ulcers.

PRANAYAMA
NADIŚODHANA or ANULOMA VILOMA PR ṆAYAMA (Alternate Nostril Breathing)
 The main characteristic feature of this pranạyama is alternate breathing through the left and right nostrils without or with
retention of breath.
Technique
 Sit in any meditative posture. Keep the spine and head straight with eyes closed.
 Relax the body with few deep breaths.
 Keep the left palm on the left knee in Jnana mudra.The right hand should be in Nasagra mudra.
 Place the ring and small fingers on the left nostril; fold the middle and index finger. Place the right thumb on the right nostril;
Breathe in from the left nostril; then close the left nostril with the small and ring fingers and release the thumb from the right
nostril; exhale through the right nostril.nostril; exhale through the right nostril.
 Next, inhale through the right nostril.
 At the end of inhalation, close the right nostril, open the left nostril and exhale through it.
 This complete process is one round of Anuloma Viloma Pranayama
Ratio and timing
 For beginners, the duration of inhalation and exhalation should be equal.
 Gradually make 1:2; inhalation: exhalation
Benefits
 Induces tranquility and helps to improve concentration
 Increases vitality and lowers the level of stress and anxiety.

Physiological Effects
CARDIO-RESPIRATORY SYSTEM
Yoga practice leads to decrease in heart rate and blood pressure.
 Madanmohan et al (1983) studied the effect of savasana and
pranayam in trained subjects (yoga training > 1 year) and found
significant decrease in oxygen consumption, heart rate and diastolicsignificant decrease in oxygen consumption, heart rate and diastolic
blood pressure.
 Savasana alone has been shown to be effective in the treatment of
hypertension (Datey et al 1969; Patel and North1975).

Yoga improves cardio-respiratory efficiency
 Joshi et al (1992) have demonstrated that six weeks of pranayam
breathing course resulted in improved ventilatory functions in the
form of lowered respiratory rate, and increases in the forced vital
capacity, forced expiratory volume.
 Respiratory muscles are like skeletal muscles.Yogic techniques
involve isometric contraction which is known to increase skeletalinvolve isometric contraction which is known to increase skeletal
muscle strength.
Yoga improves exercise tolerance
 Bera and Rajapurkar (1993) have reported that yoga training
results in significant improvement in cardiovascular endurance and
anaerobic threshold.This is consistent with the findings of
Muralidhara & Ranganathan (1982)

Yoga balances Autonomic nervous system.
 Autonomic nervous system consists of sympathetic nervous system and parasympathetic
nervous system. Although individual asana and pranayam practices can selectively affect
sympathetic or parasympathetic nervous system, the overall effect of yoga practice is to bring a
state of parasympathetic dominance.
Yoga modifies coronary artery disease risk factors.
 Yoga has preventive, promotive as well as curative potential.
 Since lifestyle related diseases such as coronary artery disease, obesity and hypertension are
alarmingly on the rise in our modern society, yoga based lifestyle should be given a special place
in preventing and managing these diseases.
 Schmidt et al (1997) found out that there was significant reduction in cardiovascular risk factors
after 3 months of yoga and meditation training program that included low fat lacto-vegetarian
diet. Body mass index, total serum and LDL cholesterol and blood pressure were significantly
reduced especially in the subjects.
Reversal of Heart disease.
 Manchanda et al (2000), Ornish et al (1990) and Yogendra et al (2004) have conducted
prospective, randomized and controlled trials on angiographically proven coronary artery
disease patients with yoga intervention for 1 year and demonstrated that yoga based lifestyle
modification helps in regression of coronary lesions.This translated into clinical and
symptomatic improvement.

MUSCULOSKELETAL SYSTEM
YOGA PROMOTES PHYSICAL FITNESS
 Yogic techniques are known to improve one’s overall performance and work
capacity.
 Sharma et al (2008) conducted prospective controlled study to explore the
short-term impact of a comprehensive but brief lifestyle intervention based on
yoga, on subjective well being in normal and diseased subjects. Normal healthy
individuals and subjects having hypertension, coronary artery disease, diabetesindividuals and subjects having hypertension, coronary artery disease, diabetes
mellitus or a variety of other illnesses were included in the study.They reported
significant improvement in the subjective well being scores of 77 subjects within
a period of 10 days as compared to controls.Therefore, even brief intervention
can make an appreciable contribution to primary prevention as well as
management of lifestyle diseases.
 Oken et al (2006) found that yoga practices for 6 months by seniors (65-85
years) resulted in significant improvement in quality of life and physical
measures compared to walking exercise and control groups.

NERVOUS SYSTEM
Yoga practice decreases Anxiety levels
 A large number of studies show that the practice of yoga can produce significant decrease
in the basal anxiety scores.
 Khalsa et al (2009) found that two months of yoga and meditation techniques can reduce
performance anxiety and mood disturbance in young professional musicians.
 Malathi and Damodaran (l999) studied the effect of yogic practices on anxiety status
during routine activities and prior to examination in first year MBBS students.They
found a decrease in their anxiety status.
Sleep
 Yoga has been reported to increase the quality of sleep.
Yoga improves cognitive functions
 Studies show that practice of yogic techniques cause improvement in aspects of
perception, thinking, reasoning, and remembering the task.
 Yogic techniques especially dhyan and savasana improve attentiveness.
Yoga practices alter brain blood flow and brain metabolism
 Recent studies have shown that yoga and meditation practices have benefit not only on
higher-order cognitive functions but they also alter brain structures and therefore, brain
activity.

STRESS
 Yadav et al (2005) indicates that even a brief practice of yogic
lifestyle can significantly reduce oxidative stress and help in
promoting healthy life.
 Yoga also increases immune resistance.
 Kochupillai et al (2005) reported increase in natural killer cells in
cancer patients who had completed their standard therapy after
practicing yoga & pranayam breathing techniques.

ENDOCRINE AND REPRODUCTIVE SYSTEM
Effect on pregnancy:
 Narendran et al (2005) found that yoga practices including physical
postures, breathing, and meditation practiced by pregnant women one
hour daily resulted in an increase in birth weight, decrease in preterm
labor, with no increased complications.
 Beddoe et al (2009) found that women practicing yoga in their second Beddoe et al (2009) found that women practicing yoga in their second
trimester reported significant reductions in physical pain.Women in
their third trimester showed greater reductions in perceived stress and
trait anxiety. From this it is clear that yoga can be used to prevent or
reduce obstetric complications.

Dr Sanjib Kumar Das I Fellow (PhD) NITIE I
Assistant Professor I P.P Savani University I
Surat: 394125 I www.ppsuni.ac.in I India I
Email : sanjib_bpt@yahoo.co.in / sanjib.das@ppsuni.ac.in I
Cell : +91 8879485847 I
Linkedin: https://www.linkedin.com/feed/ I
Google
Scholar: https://scholar.google.co.in/citations?hl=en&user=E2rGqIMAAAAJ&view I

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