Yoga book pdf Download Yoga tutorial full PDF Ebook – Useful for CBSE, NCERT and College Students
Class XII UNIT-1
INTRODUCTION TO YOGA AND YOGIC PRACTICES – II
1.1 Shatkarma Meaning, Purpose and their Significance in Yoga Sadhna
Shatkarma are cleansing techniques (shuddhi kriyas). They are prescribed to be done to set up the
body for yoga practices. They are named shatkarma in view of fact that they are six in number. In
short: these techniques are done to clean digestion and excretory system of our body. These
system mean eyes, respiratory system, stomach related system and excretory system. If there is
any imbalance in these systems of the body, it leads to diseases. Yoga recommends six purification
processes to get and keep the equilibrium of these tridos has. They are known as Shat kriyas (six
purification processes) which are given as under:-
1. Kaphalabhati – Purification of frontal lobes and lungs.
2. Trataka – Blinklessgazing.
3. Neti – Nasal cleansing.
4. Dhauti – Cleaning of digestive track and stomach.
5. Nauli – Abdominal massage.
6. Basti – Colon cleaning.
The shatkarmas should always be learned and practiced under the supervision of an experienced
teacher. yoga book pdf download ebook
Purpose and Significance :
To maintain balance between tri-dosh Vata, Pitta & Kapha
Bring chemical functional of the body and mind.
Balance prana stream in Ida (left nostril) and Pingala Nadi (right nostril). From that point reviving
the course through Sushumna Nadi (both the nostrils).
To eliminate toxins from our body.
To purify our body from inside & keep our body healthy.
Contribute strength to our internal systems like respiratory system, blood circulation,
digestion, & immunity.
These six cleansing processes are excellent practices designed to purify the whole body, and to get
good health. yoga book pdf download ebook
Kapal Means Skull and Bhati means shining. In this practice, the breath is forcefully
exhaled through the nostrils by firmly concentrate in the abdominal muscles after
which the inhalation happens naturally. This is repeated 20 times in quick, rhythmic
process. This Kriya or cleansing process which cleanses the impurity of the Kapal
region and make it shine with purity, so it is called as Kapal Bhati.
This is a great cleanser for the respiratory passages
including the sinuses.
It improves respiratory function and promotes
It removes acidity and gas related problems.
It cures sinus, asthma, and hair loss.
a. Slipped disc patients, and asthma patients should
b. It should not be performed during menstruation
It is still-gazing based technique for eyes. In this purifying method, you place a light source
like a flame at a manageable distance from yourself. Then look at the point of the flame
without blinking your eyes until tears start to flow.
It improves the eyesight and tones up the visual
It also helps in concentration.
It helps to calm the mind and remove distractions.
a. People suffering with epilepsy should not practice
trataka on candle.
Kids should avoid practicing trataka. yoga book pdf download ebook
A nasal cleansing procedure which purifies the nasal passages and prevent the
onset of sinuses. It can be performed in two ways: either using a neti pot to purify
the passages with salt called Jala Neti, or using a thread passed through the
nostrils and out from the mouth called Sutra Neti.
TECHNIQUE OF JALA NETI
In a feeding cup or a small pot having a nuzzle, take
tepid water with a little salt added to it.
Insert the nozzle in one of the nostrils.
Bend the head a little sideward and pour water slowly
into the nostril.
Then repeat the same procedure with other with the
other nostril. Thus, the nasal cavity is cleansed with
a. Jal Neti removes excess mucus and impurities in the
nose. yoga book pdf download ebook
b. It reduces inflammatory conditions and builds up
resistance in the atmosphere.
c. Helps in preventing cold and cough.
d. If practiced daily, can cure headache and migraine.
It is a cleansing process for the alimentary canal, including the
mouth, the oesophagus, , the stomach, intestines and rectum.
a. It removes all the contents of the stomach including
excess secretions of the stomach and undigested food.
b. It removes gas, acidity and indigestion.
c. It helps to cure cough and sore throat.
It is cleansing practice of abdominal muscles to massage &
clean stomach and small intestine. This is one of the difficult
techniques to master. Nauli can be performed by Pachima nauli,
Madhyama nauli & Vama nauli.
It gives massages and tones the entire abdominal area, including the
muscles, nerves, intestines, reproductive, urinary and excretory
It is a training of the internal organs such as the stomach, liver,
spleen, urinary bladder, pancreas, gall bladder, and large and small
It helps to remove the toxic materials from the digestive tract.
It is a method for purifying the large intestine either with or without water.
Basti helps in gastric troubles, indigestion and purification of the large
intestine that nourishes almost all tissues of body.
1.2 Introduction to Yogasanas: Meaning,Principals and
their Health Benefits. yoga book pdf download ebook
Yoga is a spiritual discipline dating back to some 5000
years in the history of Indian philosophy. It’s purpose is
mainly to unleashspiritual and mentalpowers of an individual.
However, in recent times yoga has been extremely popular
in the context of fighting stress, anxiety and depression in
these times of industrialization and our super-fastlifestyles.
While yoga may look like just a couple of body-bending
exercises to the normal eye, a lot goes on under the skin
when the limbs are twisted and are left to consciously
Also, yoga is not just a set of asanas that one performs
on the mat, but rather a way of life. With a healthy body and
calm mind, one is bound to live a happier and stress-free
ASANAS: MEANING, PROCEDURE,
PRECAUTIONS AND THEIR HEALTH
BENEFITS- yoga book pdf download ebook
Means a state of being, in which one can remain
steady, calm, quiet and comfortable, both physically and
mentally. According to the Yoga Sutras of Patanjali“Sthiram
sukham asanam” means position which is comfortable and
steady. So, it cannot be wrong to say that yoga asanas are
practiced to improve the practitioner’s ability to sit
comfortably in one position for an extended period of time,
as it is necessary during meditation. Nowadays, a particular
asana is explained in various ways by different teachers
that make students confused. Therefore, it is necessary for
the practitioners to know why they do practice with a
particular technique. Before we explain the importance of
the particular techniques for particular asanas, we should
first understand the importance of asanas from the point of
view of physical health.
Human body is made with various organs and those
organs are made up of tissues. So, it can be said that the
health of the human body depends on the health of the
Physiologically speaking, there are three conditions
on which the human body remains healthy: They are –
I. Constant supply of adequate nourishment to the
endocrine glands and other tissues.
II. Effective removal of waste products.
III. Proper functioning of all the nerve connections.
Cultural poses are fully capable of fulfilling these
conditions. (I, II) Elements necessary for the nourishment
of tissues are carried to them through blood. This supply of
nourishment depends not only on the quality and quantity
of the food, but also on the power of the digestion and
absorption ofthe digestive system. In that way,the circulatory
system and digestive system are interconnected. This system
can be kept in a disciplined manner through cultural poses.
The smooth muscles of our digestive track need a gentle
and automatic massage for proper functioning. When these
abdominal muscles become strong and elastic, they can
become more effective. Asanas like Bhujangasana, Salbhasana,
Paschimatanasana, Ardha-matsyendrasana, yoga-mudra etc.,
help to keep our digestive function normal by making the
abdominal muscles stronger and more elastic, keeping all
the organs in their respective places and the removal of
waste products properly. yoga book pdf download ebook.
Human health depends not only on the adequate supply
of nourishments but also on the secretions of the endocrine
glands. Yogic exercises have been observed to be outstanding
exercises for the endocrine glands’ functions.
The most important element of nourishment is Oxygen.
By practicing asanas, we can keep our respiratory system
in a well-organized condition. For proper breathing activity,
the health of lungs and the respiratory muscles should be in
a good condition. Salbhasana helps to keep them more
strong and elastic. The practice of anulom-vilom pranayama
helps to improve our lung volume capacity.
The third condition of the healthy body is the healthy
functioning of the nerve connections. All the organs and
tissues are regulated by the nervous system.
Mainly because of the nerve-connections, every organ
and tissue can perform their proper function. Asanas are
found to be capable of preserving the health of the brain
and spinal cord. That means asanas have beneficial effects
on autonomic as well as the peripheral nervous system
which spreads throughout the body.
Asanas can be categorized into Meditative and Cultural
poses. Cultural poses can be divided into physical poses and
Practice of yogic asanas, inattentively, may cause several
injuries. Therefore, some important points to be kept in
mind while performing yogic asanas are as follows:
1. Asanas should not be done by only following books, it
should be under the guidance of an experienced teacher.
2. Asanas should not be performed with jerks, but slowly
and step by step, gradually up till the final pose on
the condition that counter poses are also done.
3. The final posture should be held for some time, but
not beyond one’s capacity. In case of injuries or illness,
the teacher should be consulted and followed.
4. The place should be clean and ventilated.
5. Always breathe through the nose, unless any specific
instructions are given to the contrary. yoga book pdf download ebook
6. Do not practice beyond your limitation.
7. Concentrate on the effects of the asanas on the mind
and the body.
8. Shavasana may be performed at any point of time
during asana practice, especially when feeling physically
and mentally tired.
9. After completing shatkarma, asana should be
performed, followed by pranayamas.
Regarding asanas, there are a few aspects that need
to be taken care of, such as the perfect time, place, duration
of an asana and the condition in which the practice should
be done. The aspects that need to be taken care of, are as
Time Early morning is the best time for practicing asanas.
It should be kept in mind that after taking lunch up to 4
hours, no asanas, mudras or pranayamas should be done.
Practicing yoga asanas in a well-ventilated place or open
air place is recommended. We should avoid artificial air.
Duration of asanas
It depends on the availability of the time. Normally, a
healthy man should practice asanas for 45 minutes every
day, and pranayamas for 15 to 20 minutes. If kriyas are to
be performed, 30 minutes can be given for them.
After going through a major surgery, one should be
recommended to perform asanas within 6 months. One can
restart the practice under the guidance of the teacher after
6 months or so, when the affected parts and muscles become
strong enough to bear the pressure of the performance.
Limitation for women
Normally women during first 3 months of pregnancy
should avoid allthe asanaswhichcreate abdominal pressure.
During menstruation cycle, they should also avoid all the
TYPES OF ASANAS : yoga book pdf download ebook
Various categories of asanas are: –
Supine Line Asanas – These prepare you to proceed
further in yoga and bring consistency in the development
of physical and mental pliability. Examples of such
Asanas are Sarvangasana, Ardha Halasana, Chakrasana
Prone Line Asanas –These bring physical and mental,
sharpness and alertness.The postures are the opposite
of forward bends as are the effects. In prone line
asana, the posterior spine is extended, bringing
constituency and mental peace. Such Asanas are
Bhujangasana,Salbhasana,Dhanurasana & Naukasana.
Sitting Asanas–Sitting upright in supine extending
positions, and sadaka help prepare physically and
mentally for pranayama. Some of them are
Padmasana, SuptaVajrasana, Paschimottanasana,
Ardh-matsyendrasana & Yogamudra.
Standing Asanas – Beginners should start with
these as they bring elasticity in the joints and muscles,
in addition to building up stamina and physical
ability. These constitute the most basic of trainings
in the early stage of yoga practice. Some basic
standing poses are utkatasana Tadasana,
Trikonaasana, and Hanumanasana.
NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH ASANAS WILL BE DESCRIBED IN PRACTICAL
AND DEMONSTRATION CHAPTER. yoga book pdf download ebook
1.3 INTRODUCTION OF PRANAYAMA AND DHYANA AND THEIR
PRANAYAMA MEANING, PROCEDURE,
PRECAUTIONS AND BENEFITS
Pranayama forms an important component of Yogic
Practice. Pranayama is a science which helps to regularize
vital energies through the regulation of breathing. The main
purpose of Pranayama is to gain control over the Autonomous
Nervous System and mental functions.
Pranayama practice involves slow deep inhalation
(Puraka), holding breath (Kumbhaka) and near complete
The flow of Prana or vital energy to all the vital parts
ofthe body is regulated by these breath-regulating practices.
Regular practice of Pranayama can modulate the
sensitivity of chemo-receptors and can also make the mind
calm and quiet.
These are the Pranayama mentioned in the Hatha
(a) Anulom- vilom
Nadishodhan or Anulom-vilom, Suryabhedan, Ujjayi,
Sheetli, Bhramari, Pranayama are important pranayamas
to be practiced.
Before doing the above pranayamas, one must follow
the essentials for practicing them as stated below:
1. External environment: – Any place that is wellventilated and free from noise, insects and files should
be preferred to practice pranayamas.
2. Right season to begin the practice of Pranayama:
– One should start to practice Pranayama in spring
season i.e. March-April and autumn season i.e. SeptOct. One who is already in practice should continue
3. Right time: – Morning is the best suited time to
4. Seat or Asana: – The seat should be soft, thick and
5. Asana: – Asanas such as Padamasana, Siddhasana,
Vajrasana and Sukhasana are considered the most
suitable postures for the practice of pranayama.
NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH PRANAYAMAS WILL BE DESCRIBED IN
PRACTICAL AND DEMONSTRATION CHAPTER. yoga book pdf download ebook.
1.3 ( MEDITATION)DHYANA AND THEIR HEALTH BENEFITS
Meditation (Dhyan) is a state of pure consciousness,
which transcends the inner and outer senses. Meditation
can be an effective form of stress reduction and has the
potential to improve quality of life and decrease health care
costs. Meditation involves achieving a state of “thoughtless
awareness” in which the excessive stress producing activity
of the mind is neutralized without reducing alertness and
effectiveness. Authentic meditation enables one to focus on
the present moment rather than dwell on the unchangeable
past or undetermined future.
Meditation is the art of focusing 100% of your attention
in one area. The practice comes with a myriad of wellpublicized healthbenefits including increased concentration,
decreased anxiety, and a general feeling of happiness.
Although a great number of people try meditation at some
point in their lives, a small percentage actually sticks with
it for the long-term. This is unfortunate, and a possible
reason is that many beginners do not begin with a mindset
needed to make the practice sustainable. Meditation is an
absolutely wonderful practice, but can be very difficult in
Types of Meditation (Dhyan)
Mindfulness Meditation: The most well-known type
of meditation, mindfulness meditation, is about being aware
of the sounds and activities happening around you. It’s
almost a flow-like type of meditation, because you literally
just let your mind be fluid and flow from one thought to the
next, not really focusing on one particular thing. For instance,
if you live in a noisy city, you don’t have to block out the
outside sirens and screaming children, you let your mind be
aware of the sounds without becoming too focused.
Spiritual Meditation: This type of meditation is for
those who regularly participate in prayer, as it’s based on
communicating with God. Just like the other styles, you
must be calm and quiet and then begin to focus on a question
or problem you might have. This style of meditation can not
only be relaxing, but rewarding as well.
Focused Meditation: If the idea of clearing your
mind of all thoughts stresses you out, focused meditation is
great because you can focus on a sound, object, mantra, or
thought. The key here is to just focus on one of these things
and stay committed to that one thought or object. This is
when relaxation music comes in handy. Even thoughyou’re
essentially using your mind, you’ll be amazed at how
rejuvenated you feel afterwards. In our day to day lives, our
minds really are in 10 different places at once!
Movement Meditation: Movement meditation may seem
intimidating, but if you’re by yourself and you really get into it,
it can be extremely uplifting and relaxing at the same time.
Sitting with your eyes closed, simply focus on your breath and
try out different gentle, repetitive flowing movements. Rather
than focus on a sound, object, or thought, just turn your attention
to your movement. A slow left and right swaying motion can be
therapeutic, or you could try moving your entire upper body in a
slow circular motion.
Mantra Meditation: Mantras are words that are chanted
loudly during meditation. It may seem odd to be making loud
noises during a meditation session, but it’s actually the sounds
that become the object being focused on. In yoga, the mantra Om
is regularly used since it delivers a deep vibration that makes it
easy for the mind to concentrate on that particular sound.
Benefits of Meditation (Dhyan) -yoga book pdf download ebook
A feeling of tranquility and freedom in daily life.
Reduction in psychological disorders like anxiety, tiredness
and depression etc.
Relief from various pains, such as headache, joint pains
Very beneficial in insomnia.
Infinite patience, and increase in affection and sympathy for
Growth in devotion and belief in the Supreme Being.
A stronger urge and aptitude for service and cooperation in
1.4 Identify career opportunities in Yoga
To accredit the studentS to become competent and committed professionals willing
to perform as yoga Instructor, Yoga teacher, Yoga therapist, Resource officer in yoga,
Yoga instructor and Naturopathy Doctor
To accredit the student to have good health, To practice mental hygiene, To possess
emotional stability, To integrate moral values, To attain higher level of conscious.
To acquaint student with the theory & practical knowledge of yogasana, Bandhas,
Mudras and pranayama.
To enable student to prepare the yoga programme, yoga demonstrator etc.
yoga book pdf download ebookyoga book pdf
3.1 Introduction to first aid and CPR
During medical emergency and accidents, first aid is the first and immediate help given to a
sick or injured person, which may include cardiopulmonary resuscitation (CPR) while
waiting for an ambulance/ medical help. First aid can be performed by someone with basic
medical training or, even untrained person.
Everyone should learn CPR properly, and also how to use an automated external defibrillator
(AED). AED is a machine that is used for electric shock in case of cardiac arrest (stoppage of
heart). The AED is usually available at public places/ commercial set-ups like malls, cinema
halls and airports etc.
The primary aim of first aid is to minimize pain, prevent death or serious injury from
worsening. The key objectives of first aid are as follows:
1. The primary objective of first aid is to minimize the pain and save lives. First aid
done correctly should help reduce the patient’s pain and stabilise the patient.
2. First aid also includes addressing the external factors, such as moving a patient away
from any cause of harm or site of accident, away from fire as smoke may cause
further choking, and applying first aid techniques to prevent worsening of the
3. It would also include to accelerate the recovery from the illness or injury, and in some
cases might involve completing a treatment, such as applying adhesive bandage to a
small wound or supporting a broken arm or leg.
It is important to note that first aid cannot be compared with the care what a trained medical
professional provides. First aid involves making common sense decisions in the best interest
of an injured person in an emergency situation.
Following (ABCD) points may be noted in the patient during such emergency :
1. Airways : Airways are clear ?
2. Beathing : Respiration is adequately maintained ?
3. Circulation : any possibility of internal bleeding ?
4. Disability : difficulty in body functions or, activity limitations ?
In such scenario, the following points should be kept in mind and appropriate actions taken
accordingly for the benefit of the patient :
1. Is the environment safe for the person?
2. Is the person conscious or unconscious?
3. If the person appears unconscious, tap & talk, shake his/her shoulder and ask loudly
(shout) , “Are you okay?”
4. Call your local emergency helpline number.
5. Look & listen : See the movements of chest, and try to listen breathing sound
6. Try to feel pulse at neck (carotid artery, one side, not more than 10 seconds)
7. Begin CPR.
8. If an AED is available, deliver one shock as instructed, then begin CPR.
Cardiopulmonary resuscitation (CPR) is a lifesaving procedure. It’s very useful where
someone’s breathing and/or heartbeat has stopped. Nowadays it is expected that everyone
should learn CPR. This may save someone’s life during emergency.
There can be two situations regarding CPR :
1. If you’re not trained and not confident about CPR, then provide hands-only CPR.
That means chest compressions of 100 times in a minute until medical helps
arrive. yoga book pdf download ebook.
2. If you’re well-trained, start CPR with 30 chest compressions followed by two
rescue breaths (mouth to mouth resuscitation; mask may be used to prevent
transmission of infection).
CPR can keep oxygenated blood flowing to the brain and other vital organs until more
definitive medical treatment restores a normal heart activity.
When the heart stops, the lack of oxygenated blood can cause brain damage in only a few
minutes. A person may die within 5 to 10 minutes.
CPR : Compression only (hands-only); C-A-B
For adults with cardiac arrest, compression-only (hands-only) CPR involves chest
compressions without ventilation support. It is recommended as the method of choice for the
untrained person (helper) as it is easier to perform.
The recommended order of interventions is chest compressions, airway, breathing (CAB) in
most situations, with a compression rate of at least 100 per minute in all groups.
Recommended compression depth in adults and children is about 5 cm (2 inches) and in
infants it is 4 centimetres. yoga book pdf download ebook.
In adults, rescuers should use two hands for the chest compressions, whereas in small
children one hand should be used and two fingers (index and middle fingers) should be used
in babies (infants).
Compression-only CPR is not as good for children who are more likely to have cardiac arrest
from respiratory causes. Both, children and adults, should receive about 100 chest
compressions per minute.
ABC vs CAB
The order of CPR interventions in new-born babies : airway, breathing, chest compressions
(ABC) whereas in adults and children : chest compressions, airway, breathing (CAB).
CPR : Compressions with rescue breaths
Please note this should be tried only if you are well trained in CPR.
A universal compression to ventilation ratio of 30:2 is recommended for adults, it means 30
times chest compression followed by 2 rescue breaths, then repeat the same cycle again and
again till the medical help arrives.
With children, if at least 2 trained rescuers are present a ratio of 15:2 can be maintained.
Rescue breaths for children and especially for babies should be relatively gentle.
CPR : Method : C-A-B yoga book pdf download ebook
1. Put the person on his/her back on a firm surface.
2. Kneel next to the person’s neck and shoulders.
3. Place the heel of one hand over the centre of the person’s chest, between the
nipples. Place your other hand on top of the first hand. Keep your elbows
straight and position your shoulders directly above your hands.
4. Use your upper body weight as you push straight down on the chest at least 2
inches (approximately 5 cm). Push hard at a rate of 100 compressions a minute.
5. If you haven’t been trained in CPR, continue chest compressions until there are
signs of movement or until emergency medical help arrives. If you have been
trained in CPR, go on to next step, opening the airway and rescue breathing.
CPR method, compression, yoga book pdf download ebook
If you’re trained in CPR and you’ve performed 30 chest compressions, open the
person’s airway. Put your palm on the person’s forehead and gently tilt the head back.
Then with the other hand, gently lift the chin forward to open the airway.
Rescue breathing can be mouth-to-mouth breathing or mouth-to-nose breathing if the
mouth is seriously injured or can’t be opened. A mask may be used to prevent
transmission of infection.
1. With the airway open, pinch the nostrils shut for mouth-to-mouth breathing and
cover the person’s mouth with yours, making a seal.
2. Prepare to give two rescue breaths. Thirty chest compressions followed by two
rescue breaths is considered one cycle.
3. Resume chest compressions.
4. As soon as an automated external defibrillator (AED) is available, use it while
following the instructions.
5. Continue CPR until there are signs of movement or emergency medical help
Mouth to mouth resuscitation (Source: Wikipedia)
CPR in children : C-A-B yoga book pdf download ebook
If you are alone, perform five cycles of compressions and breaths on the child — this should
take about two minutes — before calling your local emergency help number and getting the
AED, if one is available.
1. Put the child on the back on a firm surface.
2. Kneel next to the child’s neck and shoulders.
3. Use two hands, or only one hand if the child is very small, to perform chest
compressions. Press straight down on the chest about 2 inches (approximately 5
cm). Push hard at a rate of 100 to 120 compressions a minute.
4. If you haven’t been trained in CPR, continue chest compressions until there are
signs of movement or until emergency medical help arrives. If you have been
trained in CPR, go on to next step, opening the airway and rescue breathing.
If you’re trained in CPR and you’ve performed 30 chest compressions, open the child’s
airway. Put your palm on the child’s forehead and gently tilt the head back. Then with
the other hand, gently lift the chin forward to open the airway.
Use the same compression-breath rate that is used for adults: 30 compressions
followed by two breaths. This is one cycle.
1. With the airway open, pinch the nostrils shut for mouth-to-mouth breathing and
cover the child’s mouth with yours, making a seal.
2. Prepare to give two rescue breaths. Give the first rescue breath — lasting one
second — and watch to see if the chest rises. If it does rise, give the second
3. After the two breaths, immediately begin the next cycle of compressions and
breaths. If there are two people performing CPR, conduct 15 compressions
followed by two breaths.
4. As soon as an AED is available, use it while following the instructions.
5. Continue CPR until the child moves or emergency medical help arrives.
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