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Objectives: "Yoga” also refers to an inner science comprising of a variety of methods through which human beings can realize this union and achieve mastery over their destiny. Asanas are performed to improve flexibility, strength and balance.
Syllabus of the course:
- Introduction to yoga-Meaning of Yoga, Asana, Benefits of Asanans
The eight limbs of yoga are yama (abstinences), niyama (observances), asana (yoga postures), pranayama (breath control), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation) and samadhi (absorption)."
2. BASIC ASANAS- Top 10 yoga poses for beginners- Mountain Pose (Tadasana),Tree Pose (Vrksasana), Triangle (Trikonasana), Warrior I (Virabhadrasana I), Downward-Facing Dog (Adho Mukha Svanasana), Upward-Facing Dog (Urdhva Mukha Svanasana), Seated Forward Fold (Paschimottanasana), Bridge Pose (Setubandhasana), Child pose (balasana), Savasana(corpse pose).
3. BASIC PRANAYAMA- Benefits of Pranayama- Types of Pranayama and Benefits-Dirga Pranayama calms the mind and body, Ujjayi Pranayama builds endurance, Kapalabhati Pranayama aids in digestion, Sheetali Pranayama has a cooling effect, Nadi Shodhana Pranayama is a Stress-Buster.
4. DHYANA (MEDITATION) - Technique of Dhyana –Benefits of Dhyana
5. SURYA NAMASKAR(SUN SALUTATION)-The following table shows the steps in Surya Namaskar with yoga pose names.
| Step No |
Surya Namaskar Poses |
Asana Name in English |
1 |
Pranamasana |
Prayer Pose |
2 |
Hasta Uttanasana |
Raised Arms Pose |
3 |
Pada Hastasana |
Hand To Foot Pose |
4 |
Ashwa Sanchalanasana |
Equestrian Pose |
5 |
Adho Mukha Svanasana |
Downward Facing Dog Pose |
6 |
Ashtanga Namaskara |
Eight Parts Salute |
7 |
Bhujangasana |
Cobra Pose |
8 |
Adho Mukha Svanasana |
Downward Facing Dog Pose |
9 |
Ashwa Sanchalanasana |
Equestrian Pose |
10 |
Pada Hastasana |
Hand To Foot Pose |
11 |
Hasta Uttanasana |
Raised Arms Pose |
12 |
Pranamasana |
Prayer Pose |
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