Bhujangāsana- Cobra Pose
भुजंगासन
How to enter the pose:
Begin on your stomach -Lie flat on your belly with your legs extended straight back, feet hip-width apart, and the tops of your feet pressing into the mat.
Place your hands- Position your palms underneath your shoulders, fingers pointing forward, with your elbows close to your body.
Inhale and lift your chest- As you inhale, slowly press into your palms, lifting your chest off the ground while keeping your elbows bent and close to your sides.
Engage your back-Use the strength of your back muscles to raise your chest higher, opening your heart and keeping your shoulders relaxed.
Gaze forward or slightly upward- Keep your neck neutral or look slightly up, avoiding any strain in the neck.
Hold the position-Breathe deeply and hold the pose for 15-30 seconds, feeling the stretch in your spine and the openness in your chest
How to exit the pose:
Release the pose
Exhale and gently lower your chest back down to the mat.
Rest your head
Turn your head to one side, allowing your neck to relax.
Use your hands
Place your hands under your forehead or by your sides, taking a moment to breathe and relax before moving.
Benefits of Bhujangasana:
Strengthens the spine and enhances overall back flexibility.
Stretches the chest, shoulders, and abdomen, promoting better posture.
Stimulates digestion and can help alleviate constipation.
Opens the heart and lungs, improving respiratory function.
Reduces stress and fatigue by encouraging relaxation.
May help relieve mild sciatica and alleviate back pain.
Urdhva Mukha Svanasana -Upward-Facing Dog - Upward-Facing Dog
How to enter the pose:
Start in Chaturanga Dandasana (Four-Limbed Staff Pose) - Begin in a plank position, ensuring your body is in a straight line from head to heels.
Lower your body down, keeping your elbows close to your ribs.
Position Your Feet -Press the tops of your feet firmly into the mat.
Your toes should point straight back.
Lift Your Hips and Chest
As you press down through the tops of your feet, begin to straighten your arms.
Lift your chest forward and up, allowing your shoulders to roll back and down.
Engage Your Core
Keep your belly button drawn in towards your spine to support your lower back.
Stay active in your legs to protect your back.
Open Your Chest
Draw your shoulder blades down and together, broadening your collarbones.
Gaze slightly upward, but avoid compressing the neck.
Step-by-Step Guide to Exit the Pose
Lower Your Body
To exit, release your chest down and bend your elbows, returning to Chaturanga or lowering further to the mat.
Transition to Child's Pose- From the mat, push back into Child’s Pose to relax the spine and shoulders.
Return to Resting Position
Rest your forehead on the mat and let your arms extend beside you or out in front.
Benefits of Urdhva Mukha Svanasana:
Strengthens the Spine
Opens the Chest and Shoulders
Improves Posture
Increases Flexibility of the Spine
Stimulates Abdominal Organs
Enhances Circulation
Energizes the Body
Relieves Fatigue and Stress
Setu Bandha Sarvangasana - Bridge Pose
सेतु बन्ध आसन
How to Enter Setu Bandha Asana
Preparation
Lie on the floor with your arms at your sides, palms facing down.
Bend your knees and place your feet flat on the floor, hip-width apart.
Your heels should be close to your sit bones.
Positioning
Inhale and press your feet onto the floor. As you do this, lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees.
Keep your shoulders relaxed and away from your ears.
Engagement
Engage your core and outer thighs to help keep your hips lifted.
You can interlace your fingers under your back for added support or keep your arms by your sides.
Breath
Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
How to Exit Setu Bandha Asana
Lowering
To exit the pose, gently release your hands (if interlaced) and use your arms to support you.
Lower your hips back down to the ground slowly while exhaling.
Final Position
Once your hips are down, extend your legs and relax your arms beside you.
Take a moment to breathe deeply and relax before transitioning to another pose.
Benefits of Setu Bandha Asana
Strengthens the back
It helps strengthen the muscles of the back, promoting better posture.
Stretches the chest and spine
The pose opens up the chest and stretches the spine, relieving tension.
Stimulates the thyroid
The position can improve thyroid function, which regulates metabolism.
Improves circulation
The elevation of the heart in this pose can enhance blood flow throughout the body.
Alleviates stress and anxiety
As a restorative pose, it can help calm the mind and relieve stress.
Therapeutic for various conditions. It may help relieve symptoms of asthma and mild depression.
Ardha Matsyendrasana - Half Lord of the Fishes Pose
अर्ध मツ्येन्द्रासन)
How to Enter the Pose
Begin seated with your legs stretched out in front of you.
Bend your right knee and place your right foot on the outside of your left thigh, close to your knee.
Bend your left leg and tuck your left foot under your right hip.
Inhale, lengthening your spine. As you exhale, twist your torso to the right, placing your left elbow on the outside of your right knee.
Look over your right shoulder. Hold the pose, keeping your spine straight and engaging your core.
How to Exit the Pose
Inhale, slowly untwisting your torso to return to a seated position.
Release your legs and stretch them out in front of you.
Repeat the pose on the other side by bending your left knee and following the same steps.
Benefits of the Pose
Improves spinal flexibility and strength.
Alleviates tension in the back and neck.
Stimulates digestion and helps detoxify the internal organs.
Enhances the respiratory system by opening the chest.
Provides a sense of calm and relaxation, reducing stress and anxiety.
Balasana - Child’s Pose
बालासन
How to Enter and Exit the Pose
Entering the Pose
Start in a kneeling position with your big toes touching and knees spread apart.
Sit back on your heels.
Inhale deeply, and as you exhale, slowly lower your torso down between your thighs
Rest your forehead on the floor, extending your arms forward with palms facing down or alongside your body with palms facing up.
Exiting the Pose
To come out of the pose, deepen your breath and gently lift your forehead off the floor.
Bring your arms back beside your body or along the floor, pushing up to sit back on your heels.
Slowly rise to a kneeling position and return to a seated position or any comfortable pose.
Benefits of Balasana
Calms the mind and relieves stress and fatigue.
Stretches the hips, thighs, and spine.
Helps to alleviate back pain and tension in the body.
Improves digestion by compressing the abdomen.
Promotes relaxation and encourages mindfulness
Aids in balancing emotions and instilling a sense of security.
200 hrs Yoga TTC
Module 1
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The Evolution of Yoga: From Ancient practices to Modern times
This journey invites us to explore how and why ancient mystics chose yoga, and how it gained popularity across continents. - Yoga began over 5,000 years ago as a means to connect body, mind, and spirit in India and has since spread worldwide.
Yoga is so much more than just mastering impressive poses we're all saturated with on social media. The actual term "yoga" comes from the Sanskrit word "yuj," meaning "to join" or "to unite," symbolizing the connection between body, mind, and soul.It invites you to return to a state of perfect balance and self-discovery, allowing you to feel one with the world. From the sacred practices of ancient mystics in India to today's global wellness studios, the core goals of yoga remain consistent: finding inner peace, gaining strength, and bringing clarity to our often chaotic lives.
Through the centuries, various styles of yoga like Hatha, Raja, and Ashtanga evolved, each offering unique paths to growth and tranquility. - Today, yoga serves as a popular practice for individuals of all ages and backgrounds, promoting health, calmness, and strength.
The Origins of Yoga: Ancient Mystics and the Birth of an Art Yoga's intriguing roots trace back to Ancient India. In the early days of civilization, before formal religions emerged, yogis in the Indus-Saraswati River Valley (present-day India and Pakistan) engaged in meditation, movement, and breath, seeking a connection with the universe.
Shiva and the Saptarishis: The First Yogi and His Disciples In yogic lore, the journey begins with Shiva, regarded as the first yogi or Adiyogi. Legends tell of Shiva meditating by a serene Himalayan lake, sending forth a peaceful, intense energy that attracted the seven sages, known as the Saptarishis. Eventually, these sages requested Shiva's teachings, becoming the first students of this ancient art and spreading his wisdom across Asia. However, India remained the heart of yoga, where it would evolve and thrive.
The Vedas and Upanishads: Early Scriptures The earliest mentions of yoga are found in the Rig Veda, one of the oldest texts, dating back over 5,000 years. These scriptures included hymns and mantras used by Vedic priests and hinted at early yoga concepts. The Upanishads, comprising about 200 sacred texts, expanded on these ideas by describing self-realisation and meditation, marking a shift from rituals to a more introspective practice aimed at uniting the individual spirit with the universal.
Development Through the Ages: From Philosophies to Physical Practices From approximately 500 BCE to 800 CE, recognisable forms of yoga began to emerge. Key figures like Buddha and Mahavira introduced important philosophical dimensions, emphasising peace and self-control.
During this time, yogis articulated three principal paths to inner growth: 1. Jnana Yoga (the path of knowledge) 2. Bhakti Yoga (the path of devotion) 3. Karma Yoga (the path of action)
The Bhagavad Gita, written around this period, elaborated on these paths, showing how they can lead to inner peace through the teachings of Krishna to Arjuna, a warrior facing his own struggles. Fast forward to the 2nd century BCE, where we encounter Patanjali often referred to as the "father of yoga", and the Eightfold Path systematically organised and documented its principles, although he did not inevnet yoga.In his influential: Yoga Sutras where he outlined the Ashtanga, or eightfold path, guiding practitioners towards enlightenment:
1. **Yama** – Moral discipline
2. **Niyama** – Positive observances
3. **Asana** – Physical postures
4. **Pranayama** – Breath control
5. **Pratyahara** – Withdrawal of senses
6. **Dharana** – Focused concentration
7. **Dhyana** – Meditation
8. **Samadhi** – Enlightenment While physical postures dominate contemporary discussions of yoga, Patanjali emphasised the importance of self-discipline and mental control.
Yoga’s Evolution: The Hatha Era and the Spread to the West Between 800 CE and 1700 CE, yoga transformed dramatically during the post-classical era, giving rise to Hatha Yoga, which emphasised physical practices and breathwork designed to prepare the body for deeper meditation. This period was a turning point; practitioners began focusing on physical aspects, developing postures and techniques known today. Hatha Yoga: Embracing the Body’s Potential Hatha yoga taught practitioners to view the body as both a temple and a means to attain inner peace. Influential teachers like Gorakshanath and Swatmaram Suri emphasised physical health to achieve spiritual states, introducing practical techniques that made yoga more accessible and appealing across India.
Swami Vivekananda: The First Yoga Ambassador to the West In 1893, Swami Vivekananda made a significant impact by introducing yoga and Hindu philosophy to Western audiences at the World’s Parliament of Religions in Chicago, introducing yoga as a "science of the mind" and igniting curiosity among intellectuals and seekers.
Yoga’s Core Practices: Integrating Mind, Body, and Spirit At its core, yoga offers much more than just physical workouts. Here are essential practices that create a holistic experience: 1. **Asanas**: The physical poses that ground you and prepare the body for meditation. 2. **Pranayama**: Breath control techniques that invigorate the body and calm the mind. 3. **Meditation**: Focusing inward to cultivate mental clarity and a sense of peace. 4. **Mantras**: Repetitive sounds that help ground the mind and enhance meditative focus.
Tirumalai Krishnamacharya (18 November 1888 – 28 February 1989) was an Indian yoga teacher, Ayurvedic healer, and scholar, widely regarded as one of the most significant figures in modern yoga. Often referred to as the "Father of Modern Yoga," his extensive influence played a crucial role in the development of postural yoga. Like earlier pioneers such as Yogendra and Kuvalayananda, who were inspired by physical culture, Krishnamacharya contributed to the revival of hatha yoga.
The early 20th century marked the beginning of the modern yoga boom, characterized by an influx of yoga masters traveling to the West. Influential figures like Paramahansa Yogananda, who authored *Autobiography of a Yogi*, and B.K.S. Iyengar, the founder of Iyengar Yoga, highlighted the mental benefits of yoga, making it accessible to a diverse range of practitioners.
In 1947, Indra Devi opened a yoga studio in Hollywood, attracting celebrity clients and further popularizing yoga as both a spiritual and physical discipline. The counterculture movements of the 1960s and 70s saw a significant surge in yoga's popularity, transforming it into a staple of healthy lifestyles across the Western world.
Yoga in Today’s World: Diverse Practices and Global Influence Yoga has evolved significantly from its ancient roots. Today, various popular styles cater to diverse preferences:
Hatha Yoga: A gentle introduction to basic poses and slow movements.
Vinyasa Yoga: Flowing sequences connecting breath and movement.
Iyengar Yoga: Focused on alignment and often utilizing props.
Ashtanga Yoga: A challenging sequence promoting strength and endurance.
Hot Yoga: Practiced in heated rooms to increase flexibility and detoxify.
Yin Yoga: Yin yoga is a slow-paced style of yoga that involves holding poses for extended periods, typically three to five minutes, to target deep connective tissues and promote relaxation and flexibility.
How Social Media Has Changed Yoga In recent years: social media has transformed how yoga is perceived and practiced, making it more accessible but also sometimes placing undue emphasis on achieving perfect poses. Nonetheless, it has fostered a supportive global community that encourages individuals to explore yoga's deeper essence.
Women and Yoga: Reclaiming the Practice While early history often focused on male yogis, women have increasingly dominated contemporary yoga communities worldwide, creating inclusive spaces that celebrate diverse practices suitable for all bodies.
Why Yoga is Here to Stay Yoga's journey from ancient India to a global wellness phenomenon reflects resilience, adaptability, and timeless wisdom. Beyond physical benefits, its true power lies in fostering peace, clarity, and connection in our lives. Whether you're seeking calm in a busy world or exploring self-discovery, yoga provides a sanctuary that meets you where you are, transcending mere workouts to offer a pathway to wellness and unity. Yoga, at its essence, is a way of being.
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All employees should be encouraged to attend a corporate wellness day retreat. However, the specific employees who attend may depend on the focus and goals of the retreat.
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