p. lalitha, ph.d. thesis finalshodhganga.inflibnet.ac.in/bitstream/10603/30918/10/10... · 2018. 7....

Chapter 3

RESEARCH METHODOLOGY

3.0 The Problem of the Study

The study intends to know the effect of yoga on the stress levels of

women. Also the researcher wants to find out the answers for the

following questions.

1. What is the effect of yoga on the stress levels of women in

different areas of life?

2. What is the difference in the effect of yoga on the stress levels of

women with respect to different factors,

3. What is difference in the effect of yoga on the stress levels between

men and women?

4. What is the difference in effect of yoga on the stress levels of men

and women in different areas of life?

5. Do the marital status, financial status and age bring any difference

in the effect of yoga on stress levels of women?

3.1 Title of the Study

“ The Effect of Yoga on the Stress Levels of Women ”

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3.2 Operational Definitions of Key Terms

Stress : stress is an internal state of pressure one feels in day to

day life, which can be caused by the strain of ones emotions, thought

process and physical conditions.

Yoga : yoga is the way of living .Yoga is an age-old traditional

Indian psycho–philosophical–cultural method of leading one’s life, that

alleviates stress, induces relaxation and provides multiple health benefits

to the person following its system. It is a method of controlling the mind

through the union of an individual’s dormant energy with the universal

energy. Commonly practiced yoga methods are ‘Pranayama’ (controlled

deep breathing), ‘Asanas’ (physical postures) and ‘Dhyana’ (meditation)

along with different philosophic ideas.

3.3 Hypotheses

1. There would be no significant effect of yoga on the stress levels of

women.

2.1. There would be no significant effect of yoga on the stress levels of

women in occupational area.


women in familial area.

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2.3. There would be no significant effect of yoga on the stress levels

of women in the personal area.


women in the area of economical factors.


women in the area of external factors.

2.6. There would be no significant effect of yoga on the stress levels

of women in the area of physical factors.

3.1 There would be no significant difference in the effect of yoga with

regard to age on the stress levels of women.

3.2. There would be no significant difference in the effect of yoga with

regard to marital status on the stress levels of women.


regard to size of the family on the stress levels of women.


regard to financial status on the stress levels of women.


regard to working status on the stress levels of women.


regard to age on the stress levels of women in occupational area.

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regard to marital status on the stress levels of women in

occupational area.


regard to size of the family on the stress levels of women in

occupational area.


regard to financial status on the stress levels of women in

occupational area.


regard to working status on the stress levels of women in

occupational area.


regard to age on the stress levels of women in familial area.


regard to marital status on the stress levels of women in familial

area.



familial area.

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regard to financial status on the stress levels of women in familial

area.


regard to working status on the stress levels of women in familial

area.


regard to age on the stress levels of women in personal area


regard to marital status on the stress levels of women in personal

area.



personal area.


regard to financial status on the stress levels of women in personal

area.


regard to working status on the stress levels of women in personal

area.

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regard to age on the stress levels of women in the area of

economical factors.


regard to marital status on the stress levels of women in the area of

economical factors.


regard to size of the family on the stress levels of women in the

area of economical factors.


regard to financial status on the stress levels of women in the area

of economical factors.


regard to working status on the stress levels of women in the area

of economical factors.


regard to age on the stress levels of women in economical area in

the area of external factors.



external factors.

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area of external factors.



of external factors.



of external factors.

9 1. There would be no significant difference in the effect of yoga with

regard to age on the stress levels of women in the area of physical

factors.



physical factors.



area of physical factors.



of physical factors.

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of physical factors.

10. There would be no significant effect of yoga on the stress levels of

men.

11. There would be no significant difference in the effect of yoga on

the stress levels between men and women.


respect to gender on the stress levels in the area of occupational

factors.


respect to gender on the stress levels in the area of familial factors.


respect to gender on the stress levels in the area of personal factors.


respect to gender on the stress levels in the area of economical

factors.


respect to gender on the stress levels in the area of external factors.

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respect to gender on the stress levels in the area of physical factors.

3.4 Methodology

Quasi-experimental method was adopted on the sample :

A quasi-experiment is a scientific research method primarily used

in the social sciences. "Quasi" means likeness or resembling, so therefore

quasi-experiments share characteristics of true experiments which seek

interventions or treatments. The key difference in this empirical approach

is the lack of random assignment. Another unique element often involved

in this experimentation method is use of time series analysis: interrupted

and non-interrupted. Experiments designed in this manner are referred to

as having quasi-experimental design.

The first part of creating a quasi-experimental design is to identify

the variables. The quasi-independent variable will be the x-variable, the

variable that is manipulated in the present study is yoga training package

consisting of 7 components in order to affect a dependent variable, stress

levels of the sample. The predicted outcome is the effect of independent

variable, yoga training on the dependent variable or the stress which is

the “Y” variable.

Since quasi-experimental designs are used when randomization is

impossible and impractical, they are typically easier to set up than true

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experimental designs; it takes much less effort to study and compare

subjects or groups of subjects that are already naturally organized than to

have to conduct random assignment of subjects. Additionally, utilizing

quasi-experimental designs minimizes threats to external validity as

natural environments do not suffer the same problems of artificiality as

compared to a well-controlled laboratory setting. Since quasi-experiments

are natural experiments, findings in one may be applied to other subjects

and settings, allowing for some generalizations to be made about

population. Also, this experimentation method is efficient in longitudinal

research that involves longer time periods which can be followed up in

different environments.

Sample

The sample consists of 75 women and 25 men. It is an intact group

attending yoga training of different ages at Rattu Ramana Maharshi yoga

school and research centre, Guntur, Andhra Pradesh, India.

In the present sample of 75 women, there are 32 women aged

below 35 years, 36 women aged between 36-50 and 7 women aged 51

and above. Out of 75 women, there are 66 married and 9 unmarried

women. In the sample there are 17 women having small family with 3

members and 58 women having family with more than 3 members. Out

of the women sample, one member belong to lower middle class, 58

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women belongs to middle class family, 11 women belong to upper middle

class,5 members belong to rich family. In the present sample there are

64 not working women and 11.working women. The distribution of the

sample can be tabulated as follows :

Table 3.1 Age-wise Distribution of the Women Sample

Age below 35 Yrs 32

36-50 Yrs 36

51 yrs and above 7

Total 75

Pie Graph showing Age-wise Distribution of the Women Sample

32

36

7

Age below 35 Yrs 36-50 Yrs 51 yrs and above

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Table 3.2 Martial Status - wise Distribution of the Women Sample

Married 66

Unmarried 9

Total 75

Pie Graph showing Martial Status - wise Distribution of the Women Sample

66

9

Married Unmarried

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Table 3.3 Size of the Family wise Distribution of the Women Sample

Small family 17

Large family 58

Total 75

Pie Graph showing Size of the Family wise Distribution of the Women Sample

17

58

Small family Large family

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Table 3.4 Financial Status wise Distribution of the Women Sample

Lower middle class 1

Middle class 58

Upper middle class 11

Rich class 5

Total 75

Pie Graph showing Financial Status wise Distribution of the Women Sample

1

58

11

5

Lower middle class Middle class Upper middle class Rich

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Table 3.5 Working Status - wise Distribution of the Women Sample

Working 11

Not working 64

Total 75

Pie Graph showing Working Status - wise Distribution of the Women Sample

11

64

Working Not working

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Table 3.6 Gender - wise Distribution of the Intact Sample

Women 75

Men 25

Total 100

Pie Graph showing Gender - wise Distribution of the Intact Sample

75

25

Women Men

3.5 Research Design

Pre test on the stress of women 30 days yoga training post test

on the stress of women.

Yoga training is given to the sample for 30 days in the evenings.

With the help of questionnaire pre and post scores were taken and

analyzed.

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3.5.1 Yoga Training Package consists of

1. Prayer

2. Suryanamaskarams

3. Yogaasanas

4. Pranayama

5. Meditation (Dhyana)

6. Yogic diet and

7. Philosophical discourses

Description Duration Frequencv

Prayer 15 min daily

Suryanamaskarams 20 min daily

Yogaasanas 20 min daily

Pranayama 15min daily

Meditation 15 min daily

Yogic diet daily

Philosophical Discourses 15 min daily

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3.5.1.1 Prayer

Starting prayer

Guru Stotra

Guru Brahma Gurur Vishnu

Guru Devo Maheshwaraha

Guru Saakshat Para Brahma

Tasmai Sree Gurave Namaha

Meaning :

Guru is verily the representative of Brahma, Vishnu and Shiva. He

creates, sustains knowledge and destroys the weeds of ignorance. I salute

such a Guru.

3.5.1.2 Surya Namaskar - Sun Salutation

"Surya" in Sanskrit means "The Sun God" and "Namaskar" means

"connoting obeisance". Surya Namaskar or the sun salutation hence

literally means "saluting to the sun".

Surya Namaskar is a series of 12 yoga postures performed in a

single flow. Each movement is co-ordinated with the pranayamas or

breathing technique - inhaling while extending or stretching, and exhaling

while folding or contracting.

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Sequence

1. Stand straight as in Tadasana or the mountain pose. Keep you feet

together and palms placed in front of your chest in prayer position.

Take several deep breaths.

2. Inhale and raise your arms up above your head. Gently arch back

or bend your head and upper trunk backwards as far as possible.

3. Exhale and bend forward. Touch the floor with your fingers and

place your hands besides your feet. Try touching the knees with

your forehead and if necessary, bend your knees.

4. Inhale and stretch the right leg back as far as possible, hence

adopting a partial sitting position. Bend the left leg, keeping your

arms straight. Lift your head slightly in the backward direction.

5. Exhale and bring your left leg behind, keeping it aligned with the

right leg. Raise your body up from the hips and keep you spine and

legs straight. Palm should be firmly placed on the ground. Look

down in between the hands. Inhale.

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6. While exhaling, lower your body so that the toes, knees, chest,

hands and forehead touch the floor. But keep you abdomen slightly

raised from the ground.

7. Inhale and stretch forward. Raise your body from the waist. Legs

should be straight and palms under the shoulder by bending the

arms from the elbow.

8. Exhale and raise your body from the hips.

9. Repeat step 4, but this time with the left leg being stretched back.

10.Repeat step 3

11.Repeat step 2

12.End the sun salutation by exhaling and lowering your arms to the

sides in slow motion. Relax!

Caution

If your breathing goes fast, either take some rest or don’t perform

the sun salutation on that day.

Pregnant women should not practice this after their third month of

pregnancy.

Patients of hernia and high blood pressure should not do it.

People suffering from back pain should try and avoid it.

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Women should not do it during their menses.

Benefits

It stretches the abdominal muscles and improves digestive system.

It removes excess fat from belly.

It boosts blood circulation.

It prevents hair graying, hair loss and dandruff.

It brings glow to your face and prevents wrinkles.

It provides vitality and strength.

It tones up the nervous system and improves memory.

It helps in better sleep.

It makes the spine and waist flexible.

Suryanamaskarams : Effective use of Surya Namaskar is

experienced on three levels - body, mind and intellect. The practice of

Surya Namaskar is a sort of training to the body mind and soul. It works

with equal force on these three aspects. It gives us physical and mental

health with sharp intellect. There are twelve steps in Surya Namaskar.

Suryanamaskaram

O Sun, your golden body covers the door to truth in the manner a

lid covers the mouth of a vessel. Please open this door and lead me to the

truth.

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Surya, the sun, is venerated because it is the central source of

energy in our solar system. Its warmth, brilliance and purity take the form

on Earth of vital life energy. Since the beginning of history, man has

looked towards this radiant star in awe, and longed to imbue himself with

its energy and its radiance.

Yoga believes that just as we are all a part of this unfathomable

universe, we too have a universe within us. It is for us to explore this

universe within and find its sun, the central source of energy and wisdom,

which governs us. Surya Namaskar, or Salutation to the Sun, is a

sequence of 12 asanas, to draw in peace, harmony and strength in the

body.

Each step flows into the next in a graceful and continuous

movement and is performed facing the rising sun, in the spirit of

devotion. This series of exercises activates the endocrine glands and the

chakras (vortexes through which the vital life energy or prana is

channeled into us) energizing the entire body in a balanced way. Surya

Namaskar accords overall strength and flexibility to the body, which is

why it is generally performed before other asanas. The simple exercises

fight aging and rejuvenate the entire body.

They nurture the higher emotions of love, peace, and compassion,

bringing about a sense of harmony and well-being. While performing the

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steps, breath coordination and awareness of the chakras is required. There

are 12 mantras or alternatively 12 seed (beej) mantras, which may also be

mentally repeated with each step. In the initial stages, try to coordinate

the steps with breathing. Proper breath control is essential for the flow

and control of prana. Once we are comfortable with the flow of the

asanas, awareness of the chakras and mantra recitation can be

incorporated at each step. Often, we are hard-pressed for time on

weekdays for a complete yoga session. On such days seven or more

rounds of Surya Namaskar followed by savasana will suffice.

Ideally, these exercises should be performed early in the morning,

exposing your body to the sun's rays. But if, for some reason, it cannot be

performed in the morning you may do so in the evening on an empty

stomach, in a well ventilated room. Initially, we may start with three

rounds and gradually build up the stamina for 10 to 12 rounds. Practice

the exercises at the pace we feel comfortable with. If you feel tired after a

few rounds, rest by lying down with eyes closed for a few minutes.

Surya Namaskar is more than an exercise plan. It is a form of

devotion to the Central source of life on Earth, and more importantly, the

source of light within us. Exhale and hold your hands in front of your

chest in the gesture of a prayer, bringing your awareness to the heart

center.

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1. Om Mitraya Namah : Inhale deeply and raise your hands up and

stretch backwards with your eyes open. Bring your awareness to the

throat center. You may not be able to bend back very far initially, so

go as far as you can without discomfort. To avoid feeling giddy keep

your eyes open and focused at a fixed point. Hold for a few

secondsand gently move into the next step.

2. Om Ravaye Namah : Exhale and bend down completely to touch the

floor with the palms of our hands. If you are not able to bend

completely, bend as far as possible and then bend your knees to rest

your palms on the ground. Slowly your body will gain flexibility to

accomplish this step properly. Bring your awareness to the root of the

spine.

3. Om Suryaaya Namah : Inhale and bend the left leg while stretching

the right leg backward with your toes and knees touching the ground.

Lift your gaze towards the sky, bringing your awareness on the

forehead center. Do not release your breath.

4. Om Bhanave Namah : Retain the breath, move the other leg back and

lift both knees off the ground. The heels, hips, head moves in one line,

in a push up position. Bring your awareness to the neck center.

5. Om Khagaya Namah : Exhale and bring our body to the ground. In

this position, known as ashtanga namaskar, or eight curved positions,

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only eight parts of the body touch the ground two feet two knees, two

hands, chest and forehead. The abdominal region is raised and if

possible the nose is also kept off the ground, with only the forehead

touching it. Bring your awareness to the navel.

6. Om Pushne Namah : Inhale while slowly raising your trunk, straighten

the arms and bend your head backwards. Bring your awareness to the

root of the spine.

7. Om Hiranyagarbhaya Namah : Exhale and form an inverted 'V' as

done in step five, bring your awareness to the neck center.

8. Om Marichaye Namah : Inhale and come down in to the posture at

step four, folding the left leg and stretching the right leg. Bring your

awareness to the forehead.

9. Om AdityayaNamah : Exhale and raise your body into the bending

position as in step three, bringing your awareness to the root of spinal

column.

10.Om Saavitre Namah : Inhale and raise yourself completely stretching

backwards as in step three, and bring your awareness to the neck

center.

11.Om Arkaya Namah : Exhale and bring your hands in the same position

as in step one bringing your awareness to the heart center.

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Om Bhaskaraya Namah : This concludes one round of Surya

Namaskar. Bring your hands down to the side after each round. Relax

and observe your body with your eyes closed. Begin the next round only

after you feel prepared. Notice that the position of hands on the floor

remains at the same spot through out one round.

3.5.1.3 Yogaasanas

Regular practice of asanas helps to keep the body fit, controls

cholesterol level, reduces weight, normalizes blood pressure and

improves heart performance. Physical fitness thus achieved leads to

reduction of physical stress and greater vitality. Asanas harmonize our

pranic ability and flow of mental energy by clearing any blockages in the

subtle body leading to mental equilibrium and calmness. They make the

mind strong thus enabling our human body to suffer pain and

unhappiness without much difficulty.

The following asanas are practiced in the training class.

1. Ardha Padmasanam

2. Siddhasanam

3. Vajrasanam

4. Padmasanam

5. Padahasthasanam

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6. Ekapadajanusirasanam

7. Uttanasanam

8. Paschimothasanam

9. Parivruthasanam

10. Bhujangasanam

11. Pavana Mukthasanam

12. Salabhasanam

13. Samakonasanam

14. Ardha Matschendrasanam

15. Marjalasanam

16. Ushtrasanam

17. Sarvangasanam

18. Chakrasanam

19. Dhanurasanam

20. Suryanamaskaram

21. Balarodanam

22. Savasanam

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3.5.1.4 General Instructions for Yoga Practice

1. Asanas may be practiced even before taking bath, but one has to wait

for some time to have a bath after practice.

2. Asanas are to be practiced with empty stomach or one has to wait for 4

½ to 5 hours if food is taken, and 2 ½ hour if one takes refreshments.

3. After practicing asanas, one must take sufficient rest and then may take

meals.

4. The clothing should be loose and comfortable.

5. One should not talk while posing asanas.

6. One should not pose asanas on a bare ground, but has to use a a carpet

or a blanket or a bed sheet.

7. Pregnant women should not resort to all asanas till their third month

and after seventh month. They may practice certain yogasanas under

the guidance of physicians or yoga experts. Yogasanas are harmful

during the menstrual periods. any how they may practice micro

exercises and meditation.

8. Persons who underwent operations or have heart disease or any such

other prolonged disease are advised to consult the experts before they

attempt any asan.

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9. One should massage the face and body with palms before and after

yoga practice. At the end of the asanas one should rest in shanty asan

to relax and feel fresh.

10. One should neither hurry nor hasty while practicing asana. One

should not strain the limbs nor should feel tired.

11. Senior persons above 60 years of age are advised to practice light

asanas. Meditation for longer time will be of much help to them.

12. Those who go for walking should take sufficient rest before they start

asanas or after practicing asanas, they can go for walking but only

after taking rest.

13.During the practice, if one feels tired or breathing rate is increased or

heartbeat becomes abnormal or one sweats intensively or feels

giddiness then, asanas should be immediately stopped and should take

rest and relax.

14. One may drink little water if he feels so during the practice.

1. Ardha Padmasana - The Half-Lotus Pose

"Ardha" means "half" and "Padma" means "lotus" in Sanskrit.

Those who are unable to assume the full Padmasana posture using both

legs as described above owing to the stiffness of their legs or bulky thighs

may begin practicing with one leg at a time alternately until they are able

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to develop the full posture. With the practice of this asana daily, they will

be able to take that posture for a long time without discomfort and switch

on to the full Padmasana posture after sufficient practice.

Sequence

1. Sit erect on the carpet in Sukhasana

2. Stretch out the legs fully in front of you and keep the heels a little

apart.

3. Fold the right leg slightly at the knee-joint. Take hold of the right

ankle with the right hand and the right big toe with the left hand.

Bending the right knee towards the floor, bring the foot up slowly

towards your body and set it firmly at the root of the left thigh with

the sole turned upwards and without changing the position of the

extended left leg. The heel should lightly press the left side of the

lower abdomen and the back portion of the foot should rest on the

left thigh.

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4. Press down the bent right knee gently with your palm so that it

remains touching the ground.

5. Fold the left leg slightly at the knee-joint.

6. Take hold of the left ankle with the left hand and the left big toe with

the right hand.

7. Bending the left knee outwards towards the floor, slide the outer

edge of the foot along the floor and draw it gently towards the right

calf.

8. Slightly raise the right thigh and place the left foot beneath the right

thigh in a comfortable position with its sole turned upward.

9. The back portion of the left foot should lie straight along the floor.

10. The left knee should also touch the floor closely.

11. Place the right palm on the right knee and the left palm on the left

knee with fingers close together.

12. Remain motionless and relaxed in this position as long as you feel

comfortable.

13. Stretch out your legs and return to the starting position of Sukhasana

slowly and without any jerks.

14. Stretch out your left leg first and then your right.

15. Repeat changing the position of the legs.

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Benefits

Performing the Ardha Padmasana makes it easier to do the more

difficult Full Padmasana as it makes the hip-joints, knees and

ankles more flexible.

You may sit in this position as long as you wish and even make it a

regular sitting posture.

It is also suitable for meditation.

2.Siddhasana - The Pose of an Adept

"Siddha" means a spiritually enlightened person in Sanskrit.

Sequence

1. Sit erect in Sukhasana.

2. Stretch out your legs.

3. Place the left heel against the perineum and the right heel above the

root of the generative organ.

4. Insert the toes of both legs between the opposite thighs and calves.

5. Knees must touch the floor.

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6. Head, neck and the spine should be kept erect.

Benefits

This asana is one of the classic meditative postures and is practiced

mostly for its spiritual values.

The advanced yogis favor it for practicing meditation Pranayamas.

3.Vajrasana - The Adamant Pose

"Vajra" means "adamant" in Sanskrit. Sitting in this asana will provide

firmness or stability to the sitter like that of an adamant person. Hence the

name.

Sequence


2. Stretch out the legs in front of you.

3. Fold the legs back one by one along the respective thighs.

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4. Drawing in the feet one by one, place them by the sides of the

posterior with soles upturned.

5. The posterior should be planted firmly on the floor between the

upturned heels. Toes should point to each other behind the

posterior.

6. Bring the knees close to each other.

7. Rest the palms on the respective knees.

8. Sit erect and look straight ahead.

Variation

Instead of keeping the upturned feet on the sides of the posterior,

place the heels beneath the posterior so that you sit back in between the

heels with the big toes crossing each other. The posterior rests between

the inner edges of the upturned heels and does not touch the ground. The

rest of the practice is the same.

Benefits

Vajrasana loosens the stiff joints and ligaments of the legs and

strengthens the hips, thighs, knees, calves, ankles, insteps and toes.

It firms up and strengthens the muscles of the vertebral column.

It also strengthens the pelvic region.

It holds the abdominal organs in their correct position.

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It reduces excess fat in the thighs.

The spine will be kept erect in this posture.

4.Padmasana - The Lotus Pose

"Padma" means "lotus" in Sanskrit. "Padmasana" means sitting in the

"Lotus Posture". This posture is called Padmasana because the

arrangement of the hands and feet resemble a lotus when seen from a

distance. The two feet placed upon the opposite thigh resemble the leaves

while the two hands placed one over the other resembles the lotus in full

bloom.

Sequence

1. Sit erect.

2. Stretch out your legs in front of you and keep the heels together.

3. Hold the right ankle with the right hand and the right big toe with

the left hand. Bending the right knee outwards, pull round the right

foot towards your left groin line. Set the foot firmly at the root of

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the left upper thigh. The heel should lightly press the left side of

the lower abdomen. The foot must lie fully stretched over the left

thigh with its sole turned upwards. Keep the right knee pressing the

floor.

4. Similarly, fold the left leg and place the foot firmly at the root of

the right upper thigh. The foot must lie fully stretched over the

right thigh with the sole turned upwards. Keep the left knee also

pressing the floor.

5. With both legs now interlocked, keep the spine, neck and head

erect.

6. Place one palm upon the other, both turned upward and cupped,

and rest them on the upturned heels a little below the navel.

7. Remain in this posture in perfect ease until you begin to be

uncomfortable.

8. Unlock the footlock. Stretch out your legs and return to the original

sitting position.

9. Practice alternating the legs.

Caution

Do not sit in this posture while eating food or immediately after

taking it.

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Persons having sciatica or varicose veins in the legs should attempt

this posture cautiously.

Benefits

Sitting in Padmasana will help to reduce excess fat in the abdomen,

buttocks and thighs.

This posture strengthens the thighs and calves and provides

elasticity to the hamstring muscles.

Padmasana develops the correct carriage of the body with perfect

equilibrium since the spine has to be kept straight during the

practise.

The important muscles, ligaments and tendons of the lower

extremities are extended and flexed while sitting in Padmasana and

relaxed when it is released.

This posture promotes a rich supply of blood to the organs in the

pelvic and the abdomino-genital regions while the flow of blood to

the lower extemities is limited. Since more blood is made to

circulate in the lumbar region of the spine and the abdomen, the

spine and the abdominal organs are toned up.

It firms up the coccygeal and sacral regions of the spine and the

sciatic nerve. It also tones up the colon.

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It limbers up stiff knees and ankles and improves the flexibility of

the hip-joints. It relieves arthritic pain in these areas.

Minor spinal deformities are set right.

The erect spine prevents the compression of the abdominal viscera

while sitting in this posture.

5.Padahastasana - The Hand-to-Feet Pose

"Pada" means "foot" and "Hasta" means "hand" in Sanskrit. You have to

catch your big toes with your hands in this posture.

Sequence

1. Stand upright with the feet parallel and the heels about six inches

apart.

2. Inhaling, raise your hands straight above your head, palms

outwards.

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3. Exhaling, bend your head and trunk from the waist as far back as

you can without tipping over, with upper arms touching the ears.

4. Inhaling, bend forward from the waist, keeping the knees straight

and the upper arms touching the ears.

5. As soon as the arms extend straight above your head, start exhaling

and continue to bend your head and trunk forward from the waist.

6. Reach forward and catch hold of the big toes with your thumbs,

index and middle fingers.

7. Holding out your breath, pull the big toes and move your forehead

into the space between the knees. Keep the legs straight and the

knees stiff.

8. Maintain this position for a few seconds while holding out your

breath.

9. Start inhaling and return slowly to the upright position in the

reverse order.

Benefits

Padahastasana secures the maximum stretching of the posterior

muscles, from the legs to the neck. The lateral muscles of the trunk

are also brought into play to some extent.

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The tendons and ligaments of the thighs and legs are well stretched

and the hamstring muscles at the back of the thighs are

strengthened by this practice.

It also gives a good pull to the sciatic nerve.

The ankles, calves, the back of the thighs, hips, waist, back,

shoulders and neck are all well exercised and blood is rushed to all

these parts.

6.Ekapada Janu Sirasanam (The Head-to-Knee Pose)

"Janu" means "knee" and "Siras" means "head" in Sanskrit. The head is

made to rest on the knee in this posture, hence the name.

Sequence


2. Stretch the legs forward.

3. Spread the legs and keep the heels about fifteen inches apart.

4. Bending the right knee outward and sliding the outer edge of the

right foot along the floor, draw it in towards the left thigh.

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5. With the help of the hands, press flat the right sole against the inside

of the left thigh. The upper end of the right heel must press the

perineal space and the bent right knee must rest on the floor.

6. Keep the trunk and head erect.

7. Inhaling, raise the hands above the head with the palms facing

outwards.

8. Exhale completely.

9. Keep the knees stiff.

10. Take a deep breath.

11. Exhaling, draw in your abdomen and bend the trunk and head

forward and downward from the waist against the left thigh, keeping

the head between the upper arms. While doing so, extend forward

the forearms and fingers towards the extended left foot and clasp the

ball of the foot firmly with the interlaced fingers of both hands.

12. Inhale deeply again.

13. Exhaling, press the knee of the extended left leg on the floor and

bending the elbows outward, slowly bend down the head and trunk

further.

14. Pulling the trunk forward, rest your forehead on the left knee-joint.

15. Lower the elbows gradually and rest them on the floor.

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16. The entire back of the stretched leg and the back of the knees must

touch the floor closely.

17. Maintain this position comfortably as long as you can hold out your

breath or until any strain is felt at the back of the extended leg.

18. Inhaling, get back slowly to the starting position in the reverse order.

19. Repeat the identical movements with the right leg stretched out.

Caution

Persons who have back trouble or have undergone any abdominal

operation should practice this asana only on the advice of a doctor who is

knowledgeable about yoga.

Persons who have slipped disc or hernia and women who are

pregnant must not practice this asana.

Benefits

1. Eka pada Janusirasana has a beneficial effect on the sciatic nerve and

on the solar plexus.

2. 1.It helps in strengthening the sides of the waist.

3. It helps in cleansing the liver and kidneys.

4. It helps in preventing diabetes.

5. It helps in curing constipation.

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7.a Uttanasana - Intense Stretch Pose

"Ut" in Sanskrit means "intense" and "tan" means "to stretch or

extend". Uttanasana literally means "intense stretch" pose. It stretches the

legs and spine and soothes the mind, body and heart.

Sequence

1. To begin with, stand in the Tadasana or the mountain pose, with

your hands resting on your hips.

2. Inhale and raise your arms above your head.

3. Exhaling, start bending your hips.

4. Bring your hands forward and start leaning towards the feet until it

touches the floor.

5. Try to straighten the spine and lengthen the torso a bit so that it is

not compressed.

6. Also try to place your chest on the legs if you are that flexible.

7. Take your hands behind your leg, joining them together.

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8. Hold this position for some time.

9. Bring your hands forward and start pulling your torso upwards,

keeping your head hanging all the time.

10.Raise your head when you are completely straight.

Note : For beginners, you can bend your knees in order to bring the

palms flat. Then afterwards straighten your legs. Also if you are unable to

lock your hands, then hold the ankles or leave them on the floor.

Caution

If your lower back is injured, then bend your knees.

Wait until the muscles give a changing sensation to prevent stress.

Do not put much pressure on any single part of the body.

Benefits

It relaxes the spine.

It increases the flexibility of the hamstrings and lower back.

It soothes the mind, body and heart.

It relieves stress and depression.

It strengthens the hamstrings, hips and calf muscles.

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7.b Purvottanasana – Reversed Plank Yoga Pose

Sequence

1. Sit in Dandasana (Staff Pose) with your hands several inches behind

your hips and your fingers pointing forward. Bend your knees and

place your feet on the floor, big toes turned inward, heels at least a

foot away from your buttocks.

2. Exhale, press your inner feet and hands down against the floor, and lift

your hips until you come into a reverse tabletop position, torso and

thighs approximately parallel to the floor, shins and arms

approximately perpendicular.

3. Without losing the height of your hips, straighten your legs one at a

time. Lift your hips still higher without hardening your buttocks. Press

your shoulder blades against your back torso to support the lift of your

chest.

4. Without compressing the back of your neck, slowly drop your head

back.

5. Hold for 30 seconds, then sit back down in Dandasana with an exhale.

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Start sitting down in the staff posture with the legs straight in front

of you, feet together but not touching, arms straight down behind you,

shoulder width apart, palms facing down and fingers pointing forwards.

Place the soles of the feet on the floor, bend the knees, exhale and

lift the sitting bones away from the floor, moving the whole body up until

it is in a straight line, keep the spine in line with the legs. As you go up

you may have to adjust the legs in order to straighten them one at a time.

If this is too difficult you can keep the knees bent. Keep the arms almost

perpendicular to the floor.

Relax the neck down and open the chest and shoulders. Breathe

normally, holding the posture for about 30 seconds.

To come out, gradually bring the pelvis down into a sitting

position. Relax the arms and legs for a few seconds

Caution

Before practice, please consult your doctor in case you are

suffering from ailments. It is recommended to practice under the

guidance of experts.

Benefits

Purvottanasana strengthens the writs and the ankles. It provides full

expansion to the chest and facilitates in better movement of the shoulder

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joints. It relieves the fatigue caused by other strenous forward bending

asanas.

This posture helps to strengthen the core muscles, legs and arms.

8. Paschimotanasana - The Posterior Stretch

"Paschima" means 'behind', 'back' or 'posterior' and 'Uttana' means

to stretch out in Sanskrit. "Paschimotana" means stretching the posterior

regions of the body.

Sequence

1. Sit upright in Sukhasana, keeping the head, neck and spine erect.

2. Stretch your legs straight out in front of you and keep them

together.

3. Keep the knees straight.

4. Place the palms on the respective knees.

5. Bend your trunk and head slowly forward and downward from the

waist. While doing this, slide forward the hands along the shins and

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grasp the corresponding big toes with the index finger, middle

finger and thumb of each hand without bending the knees.

6. Keep the head between the upper arms and pull the big toes

steadily. While doing so, bend further forward, curve the spine and

aim your forehead towards the knees.

7. Take a deep breath and exhale slowly.

8. Lower the head down as far as you can towards the knees, drawing

in your abdominal muscles gently, still grasping and pulling the big

toes and keeping the knees straight.

9. Bend the arms and rest the elbows gradually on the floor.

10.Using the elbows as levers, rest your forehead on the knees which

should not be raised or bent.

11.Exhale completely.

12.Holding out your breath, stay in this posture for a few seconds or

as long as you are comfortable.

13.Return slowly and smoothly in the reverse order to the starting

position.

14.Freely exhale and inhale until your breathing returns to normal.

Caution

Perform Paschimotanasana on an empty stomach.

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operation should practice this asana only on the advice of a doctor

who is knowledgeable about yoga.

Persons who have slipped disc or hernia and women who are

pregnant must not practice this asana.

Do not release the posture suddenly and get back to the starting

position quickly. Unbend the spine slowly and gently while

returning.

Be relaxed and comfortable in the final position and do not allow

the body to become tense.

Benefits

Paschimotanasana is a fine stretching exercise for the back of the

whole body, from the heels to the top of the spine. In one

continuous movement, almost all the posterior muscles of the body,

particularly the hamstring muscles at the back of the thighs and the

muscles of the small of the back, are fully stretched and relaxed.

The muscles of the neck, chest, shoulders, the spinal column, hips

and the recti are also brought into play.

This asana stretches the spine to its maximum length, which makes

it supple and flexible.

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The asana stretches the ribcage and its regular practice will expand

the lungs more.

The practice of this asana improves digestion and the peristaltic

action of the bowels.

The joints of the arms, elbows, shoulders, legs, knees, ankles and

hips become more elastic.

This asana is good for reducing fatty deposits in the abdomen, hips,

backside and thighs. Obese persons may repeat it as many times as

possible to reduce their waist and protruding belly.

The loins and the waist get into good shape. The legs also become

firm and develop evenly.

This asana rectifies minor postural defects and deformities in the

curvature of the spine, and helps a person to attain his full stature.

Paschimotanasana gives relief in cases of sciatica, muscular

rheumatism of the back, backache, lumbago, slipped disc and

asthmatic attacks.

It is a good remedy for constipation, dyspepsia, flatulence,

belching, hiccoughs and digestive disturbances.

It can be recommended for the enlargement or sluggishness of the

liver and spleen.

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It will check the development of piles and prevent several

functional disorders of the intestines.

Diabetic patients may practice this asana with advantage as it

activates the pancreas.

It helps overcome many menstrual disorders.

Daily practice of this asana helps to cure impotency and seminal

weakness, increases vitality, and enhances the power of sex

control.

9 . Pari vruthasanam: or (Chakra Padasana) Leg Rotation

Sequence

Get in the primary position of Shavasana.

Breathe easy and keep your eyes open.

Raise your right leg almost two feet above the floor.

Keep your knees straight.

Hold the other leg easy on the floor.

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Rotate the entire leg clockwise in as large circle as possible.

Do not allow the heel to touch the floor at any time during the

rotation.

Rotate the leg clockwise and anti-clockwise, ten times.

Balance your breath for a while.

This is the first cycle of the practice.

Do the same with left leg.

Variation II

Raise both the legs together and straight.

Rotate both the legs in as large circle as possible.

Do this first clockwise and then anti clockwise 3 to 5 times.

Caution


operation should practice this asana only on the advice of a doctor who is

knowledgeable about yoga.

Benefits

Solid massage for the abdomen, spinal chord and thigh muscle.

Good for hip joint.

Highly useful for sciatica patients.

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10. Bhujangasana - Cobra Pose

"Bhujanga" means "cobra" in Sanskrit. This asana is called

'Bhujangasana' as the raised trunk, neck and head while practicing it

resemble a cobra rearing its hood and about to strike, while the joined and

stretched legs resemble its tail.

Sequence

1. Lie flat on your abdomen at full length.

2. Stretch your arms on the sides with the palms turned upwards.

3. Rest the forehead and nose on the ground.

4. Keep your legs and feet together and the whole body straight. Soles

must be turned upwards.

5. Relax the whole body.

6. Place the palms flat on the floor exactly beneath the corresponding

shoulders with fingers close together.

7. Keep the elbows close to the sides.

8. Place the chin on the ground.

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9. Slowly bend the neck and head backward as far as possible,

keeping the chest close to the ground.

10.Supporting yourself lightly on the hands and forearms and

inhaling, raise slowly your head, shoulders, chest and the upper

abdomen (up to the navel) above the ground in a smooth backward

movement, tensing the muscles of the back and the nape of the

neck.

11.Bend the head and neck as far back as possible.

12.Arch the back and bend the whole spine further back as far as you

can, putting very little pressure on the hands.

13.Gaze upwards.

14.Maintain this position comfortably, holding your breath.

15.Exhaling, return slowly to the starting position in the reverse order.

Caution

Do this asana on an empty stomach.

Persons with peptic ulcer, hernia or high blood pressure must not

practice it.

Women must avoid it during pregnancy because of the pressure on

the abdomen.

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Benefits

It is very useful for removing excess fat in the abdomen and waist

and reducing the hips.

The practice of this asana after office work will dispel fatigue.

The regular practice of Bhujangasana will help postpone old age

and bring youthfulness by improving the elasticity of the spine.

It relieves tension and stiffness in the neck and back.

The alternate compression and stretching of the abdomen improves

the digestive system and stimulates the appetite.

Bhujangasana alleviates the pain in the back and neck.

This asana is especially beneficial to persons with a slight hump as

the head, neck and back are bent in the reverse direction.

It helps to cure low blood pressure.

It strengthens the arms, wrists, shoulders and the spine.

11. Pavanamuktasana- The Wind-Releasing Pose

"Pavana" in Sanskrit means "air or gas" and "mukta" means "free

or release". Hence, this pose is also known as the wind releasing pose. It

is a yoga posture through which the stagnant air or gas from the body is

released. In this yoga posture, one has to press his thighs against the

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abdomen and keep the wrists or elbows clasped. The neck is bent forward

so that the forehead or chin can touch the knees.

Sequence

1. Lie down in a supine position i.e. flat on your back.

2. Exhale and then while inhaling, slowly lift your legs straight up an

angle of 90 degree from the floor.

3. Bend both the legs from the knee so that the knee touches your

chin.

4. Rest the thighs against your abdomen in a way that your stomach

and chest feel the pressure. Also ensure that the knees and ankles

are kept together.

5. The knees should then be encircled with both the arms.

6. Clasp the opposite elbows with the hands.

7. Bend forward your neck and try to place your chin or forehead on

the knees.

8. Hold the position and breathe normally.

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9. Then slowly straighten your neck and bring back your head on to

the ground.

10.Unclasp your hands and slowly bring them back to its original

position i.e. besides your body.

11.Start inhaling, straighten your legs and place them at an angle of 90

degrees from the ground.

12.Exhale and bring back your legs slowly to the supine position.

Note: For beginners, you need not touch the knees with your forehead or

chin, just try to draw it as much closer as you can.

Caution

Do not overstrain your neck in a bid to touch the knees.

Your body should be relaxed.

Don’t hold your breath; breathing should be normal.

Do not overstretch in a bid to pull your thighs too closer to the

abdomen.

Benefits

It stretches the neck and back.

It increases the efficiency of the internal organs.

Any trapped gas in the large intestine is released.

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Blood circulation to all the internal organs is increased.

It improves the digestive system and relieves constipation.

It provides strength to the lower back.

It improves sterility and cures impotency.

It reduces fats from the abdomen and lower back.

It cures jaundice.

12. Shalabhasana - The Locust Pose

"Shalabha" means "locust" in Sanskrit. The final position of this

asana resembles a locust when it lowers its head to eat and raises its tail.

Hence, the name.

Sequence

1. Lie flat on your abdomen and chest with the face downwards.

2. Keep the hips close to the floor and the legs straight and close to

each other.

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3. Keep your arms stretched back on the sides with palms turned

upwards.

4. Relax.

5. Raise your head a little and place your chin on the floor.

6. Clench your fingers into fists and place them close to the thighs.

7. Keep the knees rigid and stiffen your arms and legs.

8. Inhale slowly and deeply and hold your breath.

9. Put mild pressure on the clenched fists and raise backward both

legs together slowly as high as you can from the navel without

raising the head or bending the knees.

10.Hold this position for a few seconds.

11.Exhaling, put mild pressure on the fists and lower the legs, slowly

to the floor without bending the knees.

12.Relax.

Caution

Aged and corpulent persons and beginners will find this asana

difficult at first. They must not strain themselves to raise their legs

very high from the floor. They must practice slowly according to

their capacity, and each time they practice, they should try to lift

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the legs a little higher without strain and pause for a moment when

they can go no further.

One should practice Ardha Shalabhasana for a few weeks and

strengthen their back and leg muscles before assuming the full

posture which can be performed correctly only after long practice.

Do not clench your fist too tight or too loose.

Beginners may tuck in their fists under the thighs which will enable

them to lift their legs higher and more easily.

Breathing should be controlled while performing this asana.

After completing Shalabhasana and before starting the next asana,

relax completely in Savasana until breathing returns to normal.

Persons with hernia, weak lungs and cardiac complaints should not

practice the asana.

Pregnant women should also not practice this asana.

Benefits

Shalabhasana is a good exercise for the legs, thighs, hips, buttocks,

the lower abdomen, diaphragm and wrists.

This yoga pose strengthens the muscles of the small of the back.

Because of the deep inhalation and holding of the breath in this

asana, the lungs expand and become strong and the chest broadens.

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The blood circulation improves.

The asana directly massages the heart and improves its action.

It greatly influences the activity of the adrenal and prostate glands

and the reproductive organs and glands.

The lower lumbar and sacral regions of the spine become more

flexible and the lumbo-sacral nerves are toned tip.

Shalabhasana corrects any faulty curvature in the base of the spinal

column.

It dissolves excess fat from the thighs, hips, waist, abdomen and

the posterior.

A protruding belly gets reduced and the waist becomes resilient

and supple.

Persons suffering from bronchitis get relief.

This asana is used for the relief of rheumatic pain in the hips and

knees.

Practice of this asana alleviates oedema of the ankles and feet.

This yoga pose benefits women through its effect on the ovaries

and uterus, helping to correct disorders of these organs.

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13 Samakonasanam:(-Leg movement)

Aim : To increase the flexibility and stamina of legs & hip muscles.

Sequence

1. Relax in Supine position,

2. Move your hands around and place them at shoulder height,

parallel to the ground, then

3. Lift your left leg and turn it to the right side as far as possible

touching the ground. Repeat this procedure for the right leg. Then

slowly bring both the hands back to the normal position

Caution

The movements should be slow & continuous. Do not bend the

knees.


operation should practice this asana only on the advice of a doctor

who is knowledgeable about yoga.

Benefits - This helps leg muscles and hip joints

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Blood circulation to all the internal organs is increased.

It improves the digestive system and relieves constipation.

It provides strength to the lower back.

14. Ardha Matsyendrasana - The Half-Spinal Twist Pose

"Ardha" means "half" in Sanskrit. Since the full posture is difficult

to be practiced, the half-posture, which is easier, is followed widely. This

posture was first promoted by the great Yogi Matsyendranath, one of the

founders of Hatha Yoga, and hence the name.

Sequence

1. Sit erect.

2. Stretch out your legs.

3. Place the right heel in the perineum. Keep the right thigh straight.

4. Place the left foot flat on the floor, crossing the right knee.

5. The left heel should rest close to the right side of the right knee.

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6. Pass the right arm over the left side of the left knee and line it up

with the left calf.

7. Grasp the left big toe with the index finger, middle finger and

thumb of the right hand.

8. Slide the left hand across the small of the back and grasp the root

of the right thigh.

9. Turn round your head, neck, shoulders and the whole trunk to the

left and bring the chin in line with the left shoulder.

10.Look as far behind you as you can. Keep the head and spine erect.

11.Maintain this position until strain is felt.

12.Release in the reverse order.

13.Repeat on the other side.

Benefits

Ardha Matsyendrasana is considered to be the best of the twisting

postures as it rotates the spine around its own axis besides giving

two side-twists to the spine throughout its length with the greatest

efficacy, using one's own arm and knee as a lever.

As the spine is twisted spirally, each movable vertebra rotates in its

socket, as a result of which the spinal column, particularly the

lumbar vertebrae, becomes more flexible.

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15. Marjalasanam - Cat Pose (or Bidalasana)

Sequence

1. Start on your hands and knees. Position your hands directly

beneath your shoulders and your knees directly beneath the hips.

Have your fingers fully spread with the middle fingers pointing

straight ahead. Make your back horizontal and flat. Gaze at the

floor. This is your "neutral" positioning. When your pelvis is in

neutral, your spine will be at full extension, with both the front and

back sides equally long.

2. Establish a smooth flowing breath and wait for the inner cue to

begin. Consciously produce the ujjayi throat sound and remind

yourself that the breath is the life of the pose and the fuel for

movement.

3. As you wait for the inner cue, do not sag into your shoulders

(photo 1). Instead, create a line of energy through each arm by

pressing downward into your hands and lifting upward out of your

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shoulders (photo 2). Go back and forth like this several times to

make sure you understand the movement As you exhale, sag into

your shoulders and do the incorrect action; as you inhale, lengthen

the arms, lift out of the shoulders and do the correct action.

Benefits : Cat Pose

1. Spine and back loosener. Stretches front and back of body, frees

neck and shoulders.

2. Teaches correct pelvic movements

3. Good for chronic backache.

4. It also good for all reproductive organs of women. Leucorrhea can

be controlled with this asana.

16. Ushtrasana - The Camel Pose

"Ushtra" means "camel" in Sanskrit.

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Sequence

1. Assume the kneeling position.

2. Keep the knees shoulder-width apart and the big toes about eight

inches apart. Only your knees and toes should touch the floor.

3. Place the posterior between the heels and sit comfortably.

4. Grasp the heels with the corresponding hands.

5. Press the heels with your palms.

6. Inhale and exhale a few times.

7. Inhaling, raise your posterior off your heels and come up on your

knees and toes.

8. Pulling the shoulders back, push the hips forward.

9. Exhaling, raise the chest and bend the trunk and head back as far as

you can, curving the spine backwards.

10.Keep the arms straight.

11.Turn your face towards the sky.

12.Complete the exhalation and take a few deep breaths.

13.Invert the feet and place the toes and the upper part of the feet flat

on the floor.

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14.Slide your hands down and grasp each ankle with the

corresponding hand.

15.Bend backwards further on the arms and make a curvature of the

body by arching the spine and neck.

16.Maintain this posture, breathing deeply and rhythmically, until

strain is felt.

17.Inhaling, release the hands and return slowly to the upright

kneeling position.

18.Resume the sitting position between the heels and then the original

sitting position.

Benefits

The alternate flexion and extension of the spine in this asana makes

it more flexible and particularly so, the lumbar area.

It improves the tone of the muscles and nerves attached to the

entire spine besides the deep muscles of the thighs, trunk, neck and

face.

It expands the lungs to their maximum capacity and develops the

ribcage.

The elasticity of the diaphragm also improves.

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17.Sarvangasana - The All-Parts Pose

"Sarva" means "all" and "Anga" means "part" in Sanskrit. Almost

all parts of the body are involved and derive benefit from this asana and

hence the name.

Sequence

1. Lie on your back with arms on the sides and palms turned down.

2. Keep the legs together, the heels and big toes together.

3. Breathe normally and relax the whole body.

4. Pressing the palms and elbows down and keeping the knees

straight.

5. Inhale and while inhaling, raise the legs together till they are


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6. Exhale and while exhaling, increase the pressure of your palms and

elbows against the floor and raise your hips and lower back off the

floor and move your legs towards your head.

7. Place the palms beneath the hips and prop up the trunk and legs.

8. Sliding the palms higher on the trunk, keep on pushing the hips and

the small of the back higher and raise the whole trunk off the floor

till it is vertical. While doing this, bring the legs also back to the

vertical position.

9. Place the palms at the back of the ribs and support the raised trunk

and legs with the palms, forearms and elbows.

10.Sliding the palms higher and higher again, raise the hips and legs

further till the trunk and legs are in a straight line.

11.Push the chest forward towards the chin and form a chin-lock.

12.Fix your gaze on the big toes and keep the balance.

13.Breathe deeply and rhythmically and maintain this posture for

about three minutes.

14.Return slowly to the starting position in the reverse order.

15.Take a few deep breaths and then breathe normally.

16.Relax the body completely in Savasana.

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Caution

Do not attempt Sarvangasana if you have any history of serious

cardiovascular disorders or high blood pressure.

Avoid it if you are suffering from cold and your nostrils are

blocked or if you have a thyroid disorder.

Persons suffering from eye trouble should avoid this asana.

Young persons below fourteen years should not practice this.

Women should not do it during menstruation as the blood released

at this time is often very acidic and a back-flow could damage the

womb.

Do not practice it if you feel dizzy or have palpitation while

performing it.

Benefits

The principal physical benefit of Sarvangasana lies in keeping the

thyroid and parathyroid glands healthy, which regulate the

functioning of many vital organs of the body and stabilize the

metabolic processes. A healthy thyroid will reduce nervous

tension. Signs of old age, due to the faulty functioning of the

thyroid, are counteracted by performing this asana regularly.

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It also activates the pituitary and thyrnus glands and keeps the

prostate gland healthy.

It prevents the untimely wrinkling of the face and premature

ageing.

The inverted position of the body in Sarvangasana, in which the

feet and legs are kept higher than the heart, promotes an increased

flow of blood to the thorax, neck and head on account of the

reversal of the gravitational pull on the blood flow. A rich flow of

blood to the brain, the scalp, face, the organs of the chest, the roots

of the cranial and spinal nerves, and other vital organs and glands

is ensured. Most circulatory congestions are relieved besides

promoting the free flow of hormones into the blood. The reverse

flow of blood also relieves the work of the heart.

A regular practice of this asana will keep the vertebral column

supple. A stiff spine can be made pliable and minor defects in its

curvature are corrected. The spinal nerves are also toned up.

The muscles of the upper arms, shoulders, neck and thighs get

strengthened.

The inversion of the body relieves any congestion of the organs in

the lower part of the abdomen and the pelvis.

The liver and kidneys get massaged and function better.

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It improves digestion and pancreatic secretion.

It prevents the accumulation of fat around the abdomen, waist and

hips.

This asana prevents sagging of breasts in women.

It improves the functioning of the throat vessels and the vocal

cords. The voice is enriched on account of the pressure exerted on

the neck and the massaging of the larynx and pharynx and all the

organs of the throat.

It enables the practitioner to have good eyesight.

Persons engaged in sedentary occupations or whose work demands

long hours of standing will find this posture ideal for easing the

legs.

A regular practice of this asana will help to regulate and normalize

the weight of the body because of its effect on the thyroid gland.

The practice of this asana gives relief to those suffering from

palpitation, bronchitis, tonsillitis, headache, insomnia and epilepsy.

Doing this asana regularly will prevent goiter.

It relieves pain in the back of the neck.

It prevents hernia and gives relief in cases of bleeding piles and

urinary disorders.

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This asana has often been found helpful in the treatment of leprosy.

Sarvangasana counteracts nervous fatigue and exhaustion.

The continued practice of Sarvangasana prevents cold and other

nasal disturbances by clearing congestion in the sinus cavities.

18. Chakrasana or Urdhva Dhanurasana (Upward Bow or Wheel

Pose) is also called the backbend or wheel pose. “Urdhva” in Sanskrit,

means “Upward” and “Dhanu’ means “Bow”. This Yoga pose is so called

because the body assumes the shape of a bow about to shoot arrow in

upward direction. Upward Bow, Backbend, or Wheel Pose also has two

Sanskrit names, Chakrasana and Urdhva Dhanurasana. It is a

powerful back bending asana that is deceptively easy looking yet

challenging to pull off. All backbends call for a arm strength, flexible

back stretched shoulders and stretched out quadriceps. Besides you must

already have a supple spine. Then again, on the flip side, these poses,

particularly the Upward Bow helps develop all these qualities, in time.

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Sequence

1. To start the pose, lie on your back on your Yoga mat, bend both

knees and set your feet about 1 foot apart. Now, bring your heels as

close to your sit bones as possible, then bend your elbows and

spread your palms on the floor next to and behind your head. Your

forearms should be perpendicular to the floor and your fingers

should point inwards, toward your shoulders.

2. Now, actively press your inner feet into the mat and with, an

exhalation, and push your tailbone up toward your pubis. Firm up

your buttocks, without hardening them and raise them off the floor.

Now, keeping your inner feet and thighs parallel, take 2 or 3

breaths and firmly dig your palms deeper into the mat and lift up to

the crown of your head. See that your arms parallel.

3. Push your hands and feet into the mat, your shoulder and tailbone

blades against your back then exhale, straighten your arms and

raise your head off the mat. Now, slightly turn your upper thighs

inward and firm up your outer thighs. Stretch your tailbone toward

the backs of your knees and raise your pubis toward your navel.

4. Spread your shoulder blades across your back, maintain your body

weight on the base of your index fingers and let your head hang

between your shoulders.

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5. Hold this yoga pose for 10 – 15 seconds or more, depending upon

your strength and stamina, breathing normally. Feel free to repeat

the pose 3 – 4 times.

Caution

Be careful if you have the following or problems.

Low or high BP

Heart problems

Headache

Carpal tunnel syndrome

Neck and back injury

Benefits of Urdhava Dhanurasana

Stretches and strengthens the chest, lungs, legs, wrists, arms,

abdomen, buttocks and spine

Stimulates the pituitary, thyroid glands and brain, thereby

alleviating depression related problems

Boosts up levels of energy and counteracts depression

Highly therapeutic for asthma, sinusitis, infertility, back pain, and

osteoporosis.

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19. Dhanurasana - The Bow Pose

"Dhanus" means "bow" in Sanskrit. In the final position of this

asana, the body takes the shape of a bow, drawn tight to shoot an arrow.

The stretched arms and lower legs resemble the taut bowstring, while the

trunk and thighs resemble the wooden part of the bow.

Sequence

1. Lie with your abdomen, chest and chin resting on the ground.

2. Stretch the arms on the sides. Keep the feet a little apart.

3. Bend the legs backwards and grasp the corresponding ankles

firmly.

4. Hold the arms stiff and straight. Keep the knees sufficiently apart.

5. Raise your chin and bend your head and neck backward without

raising the chest.

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6. Inhaling, pull the legs slowly upward towards the ceiling (not the

head).

7. While pulling hard against the ankles, raise the knees, thighs, hips,

the lower region of the navel, chest, shoulders, chin, neck and head

upward all together until the body is balanced on the navel region

which alone should touch the floor.

8. Arch the back as much as possible with the arms and legs tugging

at each other.

9. Slowly bring the big toes, the inner edges of the feet and the knees

closer and join them together.

10.Keep your head up and backward as far as you can and look up.

11.Hold your breath and maintain the posture until you feel the strain.

12.Exhaling, return slowly to the starting position in the reverse order.

Caution

Persons who suffer from high blood pressure, heart ailments,

stomach ulcer, colitis, hernia or slipped disc must not attempt this

posture.

Those who have undergone any abdominal operation must give it

up until they have recovered fully.

Women should not practice this asana during pregnancy.

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Benefits

Dhanurasana helps to cure rheumatism of the legs, knee-joints,

hands.

It relieves pain in the neck and back, and also certain types of

lumbar pain.

It also alleviates sciatica.

It helps to set right slipped disc.

It also helps to cure flatulence after meals.

It will eradicate dyspepsia, sluggishness of the liver and urinary

troubles.

It relieves constipation by improving the peristaltic action of the

intestines. It prevents or gives relief in piles.

It can be specially prescribed for those suffering from diabetes as it

stimulates pancreatic action.

It prevents sterility.

Dhanurasana strengthens the muscles of the thighs and buttocks. It

makes the abdominal, lumbar and pelvic muscles supple and

strong.

This asana has a beneficial effect on the heart, liver, spleen,

bladder, the genital organs and the solar plexus.

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Dhanurasana promotes digestion by stimulating gastric secretions

and relieves congestion of blood in the abdominal viscera.

It reduces excess fat around the abdomen, waist, hips and thighs

and is specially beneficial to women.

It improves the posture. It also rectifies slouching.

20. Balarodanam

Type of pose : Supine and an infant pose

Instructions

1. Come to lie on the back. Move the hands and legs like an infant in the

cradle.

2. Bend the knees into the chest.

3. Open the knees, bringing them towards the armpits.

4. Stack each ankle directly over the knee, so that the shins are


5. Flex the feet.

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6. Hold the outer edges of the feet at you draw the knees towards the

floor.

7. hold the feet with hands and move to sides like an infant in the cradle

.

This pose is appropriate for both beginners and advanced students.

Caution

The movements should be slow & continuous..

Persons who have back trouble, spondylitis, or have undergone any

abdominal operation or hernia should practice this asana only on

the advice of a doctor who is having knowledge about yoga.

Benefits

Releases the low back, stretches the hamstrings and increases

flexibility.

It improves digestion.

It gives more relaxation.

21. Savasana - The Corpse Pose

"Sava" means "dead body" in Sanskrit. To practice this asana, one should

lie motionless on the floor like as dead body in order to secure complete

relaxation of all parts of his body and remove tensions, both physical and

mental.

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Sequence

1. Select a quiet and well-ventilated place.

2. Spread your carpet on a firm and flat surface.

3. Wear only minimum clothing.

4. Lie flat on your back at full length.

5. Rest your head in a comfortable position with the face turned

upwards.

6. Stretch out your legs at full length.

7. Legs should be kept sufficiently apart.

8. Keep the knees slightly flexed.

9. Extend the arms fully and rest them lightly on their respective sides

with the hands about a foot away from the thighs.

10.Palms should be turned upwards and fingers slightly curled.

11.Allow your mouth to fall open slightly.

12.Drop your chin and let your lower jaw sag a little.

13.Allow your teeth to part a little.

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14.Close your eyes gently.

15.Breathe naturally through the nose and do not attempt to regulate

your breathing.

16.Lie perfectly still like a corpse and persuade all your muscles to

relax completely.

17.Relax your mind by freeing it from immediate cares, conflicts,

worries and fears.

18.As you relax, allow your mind to run over every part and organ of

your body from head to toe. Get a picture of each part in your mind

and 'let go' without any conscious effort.

19.If there are any parts of your body that still feel taut, relax them by

releasing the muscles.

20.Be aware of only your breath and follow its rhythm until you lose

consciousness of your body.

21.As you regain consciousness of the body, take a few deep breaths.

22.Join your legs slowly and bring back your arms to their respective

sides.

23.Open your eyes gently.

24.Stretch your limbs and get up slowly to the sitting position and

then to the standing position.

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Caution

Do not practice under glaring light.

Always relax on a firm and flat surface.

Do not yawn at any stage of the practice.

Do not keep your hands under your head or on your chest.

Benefits

Savasana, rightly practiced, pacifies the body and quietens the

mind by discharging muscular, nervous, mental and emotional

tensions almost immediately.

Persons who are tense by temperament and who find it hard to

relax may do it whenever they are restless or agitated and they will

gain stability and balance besides feeling more rested.

The debilitating effects of anxiety, frustration, fear, insecurity and

restlessness, both physical and mental, are minimized.

Fits of depression and emotional conflicts which are the

consequences of stress will be eliminated gradually and inner peace

regained quickly.

The restful repose of Savasana imparts new vigor to the body and

mind simultaneously. The whole body gets conditioned and the

physical and mental capacity is considerably increased.

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Rest and calmness and the sense of well-being by Savasana repair

the overworked parts of your body and they start working again

more vigorously as they are recharged with energy. Your reserves

of energy make good the losses resulting from the stresses of

everyday life. Efficiency in work improves.

A regular practice of this asana will enable you to strike a balance

between rest and work.

Conscious relaxation in this posture between spells of work in

office or at home will counteract fatigue and refresh the tired limbs

quickly and completely. It gives the maximum renewed strength in

the minimum time.

Relaxation in Savasana when you are mentally fatigued after

prolonged work will improve concentration.

Savasana enables you to overcome fatigue in a few minutes. After

playing strenuous games, doing intense physical exertion, or long-

distance walking, you may do this asana till your breathing

resumes its normal rhythm and your heart regains its normal beat.

This will eliminate fatigue and you will feel refreshed since the

exercised and overtaxed parts and muscles of the body are given

adequate rest and thorough relaxation.

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It is imperative that this asana is done both at the beginning and at

the end of every yoga session: it should also be interspersed with

other exercises to get the best benefit. If it is practiced for a brief

period between any two strenuous asanas or a group of asanas, it

will work off the pent up tension in the muscles and revitalize the

limbs. You may also round off a session of yogic exercises by

relaxing in this asana for about ten minutes to cool down the body.

Persons who are tired after a sleepless night will feel refreshed if

they do this asana for a few minutes at frequent intervals during the

day. They will sleep well at night as deep relaxation helps to

promote sounder sleep.

A few minutes of psychosomatic relaxation in this asana is more

beneficial for the body and mind than many hours of restless sleep.

If Savasana is practiced for longer spells during the day at frequent

and regular intervals, the hours of sleep during the night could be

reduced. The need for daytime dozing will also decrease.

By practicing this asana, any difficulty in going off to sleep can be

overcome and the need for sedatives can be gradually reduced and

finally eliminated as this asana is a natural tranquillizer.

Savasana provides relief form various aches and pains.

It gives relief during giddiness, nervousness and irritability.

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It alleviates headache, angina pectoris and dyspepsia.

Relaxation in Savasana tames the mind and makes it calm and

alert.

It helps withdraw senses from their objects and makes

concentration and meditation easy.

3.5.1.4 'Pranayama'

‘Pranayama’ is a compound term ('prana' and 'yama') meaning the

maintenance of prana in a healthy state throughout one's life. More than a

breath-control exercise, pranayama is all about controlling the life force

or prana. Ancient yogis, who understood the essence of prana, studied it

and devised methods and practices to master it. These practices are better

known as pranayama. Since breath or prana is basic to life, the practice of

pranayama helps in harnessing the prana in and around us, and by

deepening and extending it, pranayama leads to a state of inner peace.

3.5.1.5 Dhyana

‘Dhyana’ is the state of meditation, when the mind attains the

ability to sustain its attention without getting distracted. Strictly speaking,

unlike the other six limbs of yoga, this is not a technique but rather a state

of mind, a delicate state of awareness. This state rightfully precedes the

final state of samadhi.

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3.5.1.6 Satvic Diet

The diet consists of more fresh fruits and vegetables, cereals,

millets, dals, sprouts, milk, curd, food which is free from high oils, fats,

sugars, chillies, salts, and spices.

3.5.1.7 Philosophical Discourses

Regular philosophical discourses consists of lectures about the way

of living, as proposed by the great seers and sages, law of karma,

accepting the life instead of expecting. During this there is a regular talk

about the Yama ,niyama of patahnjali ashtanga yoga. The Yamas and the

Niyamas are the life styles. According to sage Patanjali Yam is a set of

rules for social conduct like Non-violence, truth Non-stealing, celibacy,

nonhoarding, and Niyam is for personal conduct like cleanliness,

happiness, satsang, and self study. .All these classes are conducted with a

sense of humour in a simpler way with different live examples to bring in

attitudinal changes, reality orientation, the nature of life, place of

problem, necessity for detached action, broad and deep understanding of

the phenomena of life, the burden of expectations, attachment and

indulgences. All these helps them to rise from the animal instincts to a

level of normal discrimination and elevating them to manifest the

immense potentialities dormant in them and expands the power of insight

,vision and analysis. Attitude change can be achieved by developing

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positive attitudes. These courses make them to lead a self-disciplined life

of detachment and to become self-aware.

Closing Prayer

Asatoma Sadgamaya

Thamaso Maa Jyothir Gamaya

Mrithyor Maa AmruthamGamaya

Aum Shanti Shanti Shantihi

Meaning : Lead me from the unreal to the real. Lead me from

darkness to light. Lead me from death to immortality. May there be peace

everywhere.

3.6 Research Tool

Tool Construction

The standardised stress scale by Dr. Latha Satish was adopted. As

it is found inadequate it is further developed by the investigator keeping

in view, the daily life situations ,which people usually come across in

daily life. It is aimed to measure the level of stress in an individual and

the controllability in facing the life situations.

Content Validity

The items thus prepared on stress in daily life situations were

submitted to the judges. Keeping in view of the women in the new city

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Guntur,(A.P India), each item was carefully reviewed and revised where

necessary.

The final form of the questionnaire, developed by the investigator

on day to day activities, consists of 90 items ranging from mild stress to

severe stress. The degree of severity varies from person to person.

Hence three alternative responses were given to each item.

There are 17 items in occupational area , 10 items in familial area,

40 tems in personal area, 3 items in area of economical factors, 15 items

in the area of external factors, and 5 items in the area of physical factors.

Tale 3.7 showing Area wise Distribution of Items in the Questionnaire

S.

No.Name of the Area of Life

No.of

Items

1 Occupational area 17

2 Familial area 10

3 Personal area 40

4 Area of economical factors 3

5 Area of external factors 15

6 Area of physical factors 5

Total 90

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Pie Graph showing showing area wise distribution of items in the questionnaire

17

10

40

3

155

Occupational area Familial area Personal areaArea of economical factors Area of external factors Area of physical factors

Reliability of the Stress Scale

To verify the consistency of responses of the sample and confirm

whether the scale is reliable or not, tow types of reliability were found.

1) The questionnaire was tried out on a sample of 100 persons. And

again after a month the same questionnaire was given to the same

sample. Test retest reliability was found to be 0.9995.

2) Internal consistency of the stress inventory was found by using

Cronbuch Alpha. It is found to be 0.956.

The Intrinsic Validity

A highly reliable test is always a valid measure of some function.

As the reliability coefficient is 0.995, the test is said to be valid.

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3.7 Administration

The sample was asked to be seated comfortably and was given the

following instructions by the investigator to complete the daily stress

inventory.

“This questionnaire studies the day-to-day events experienced by

people and the way they react to it. Here is a list of 90 events /situations/

problems.

1. Please go through all the items with utmost care.

2. Mark “YES”, if they are relevant and applicable to you. Otherwise

mark “NO”.

3 For only YES items ,.please mark the control you are having in that

situation whether it is complete control, partial control or no control.

Please keep a ( ) tick mark under the relevant column.”

Scoring

Stress score

For YES items ---1

For NO items------0

Control Index

The control index is decided only for the YES items by giving the

following weightages.

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Complete control—1

Partial control------2

No control-----------3

Conclusion

Higher the score, higher the stress.

3.8 Delimitations of the Study

1. The present study is limited to the intact sample that has undergone

yoga training under yoga teacher Sri P.M.V. Kesava Rao garu,

founder of Rattu Ramana Maharshi Yoga School and Research Centre,

Guntur, Andhra Pradesh, India for 30 days only.

2. The training package used was designed by the yoga teacher Sri

P.M.V. Kesava Rao garu only.

3. The study was done only on the sample who attended the training

during January 2007.

3.9 Statistical Analysis of the Data

The data collected for the study were analysed as follows :

1. Critical ratios were calculated to verify the hypotheses 1 and 2 and to

know the significant effect of yoga.

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2. ‘t’ - value were calculated to verify the hypothesis 10 and to know

the significant effect of yoga.

3. One-way analysis of variance (ANOVA) was done and F-values were

calculated to verify the hypotheses 3-9 and 11-12 and to examine the

significance of yoga on the stress levels with respect to different

variables.

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