Assignment on Yoga - Meaning, Benefits, Techniques and Modifications

This assignment covers the meaning of yoga, its benefits, techniques used during asana practice, modifications, and more. It explains the 8 limbs of Ashtanga yoga, Ujjayee Breath, Vinyassa yoga, and the difference between yoga and plain stretching class. It also provides tips on maintaining focus and alignment during asana practice and lists the health benefits of regular yoga. The subject, course code, and college/university are not mentioned.

Running head: ASSIGNMENT ON YOGA
Assignment on Yoga
Name of the Student
Name of the University
Author Note

1ASSIGNMENT ON YOGA
Table of Contents
1. Meaning of Yoga................................................................................................................2
2. 8 Limbs of Ashtanga yoga..................................................................................................2
3. Ujjayee Breath....................................................................................................................2
4. Different techniques used during Asana practice to maintain focus and alignment..............3
 Photograph the practice...................................................................................................3
 Use grids..........................................................................................................................3
 Find a great teacher.........................................................................................................3
5. Health benefits gained from regular yoga...........................................................................3
6. Vinyassa yoga and purpose.................................................................................................3
7. Modification of Asana Practice..........................................................................................4
8. Used Muscles Lock.............................................................................................................4
9. Difference between Yoga and Plain Stretching Class........................................................4
10. One thing to do in Yoga..................................................................................................4

2ASSIGNMENT ON YOGA
1. Meaning of Yoga
“Yoga” means to connect or unite. Yoga is a system of exercising. It involves
the postures, breathing, etc. practiced in this discipline. Yoga helps to people to be
calm and spiritual.
2. 8 Limbs of Ashtanga yoga
 YAMA - Restraints, moral disciplines or moral vows
 NIYAMA - Positive duties or observances
 ASANA - Posture
 PRANAYAMA - Breathing techniques
 PRATYAHARA - Sense withdrawal
 DHARANA - Focused concentration
 DHYANA - Meditative absorption
 SAMADHI - Bliss or enlightenment
3. Ujjayee Breath
A comfortable seat should be taken. Then, It is necessary to begin by
breathing through the nose with the mouth closed. Then, the whispering muscles
should be constricted at the back of the throat during breathing. It is necessary to
continue breathing through nose and keeping the mouth closed with the whispering
muscles engaged. The contraction of the throat should be light. With the throat
constricted, it will be noticeable that the breath is audible. It is also necessary to
ensure that, the muscular emphasis of the breath is in the throat during breathing
through nose.

3ASSIGNMENT ON YOGA
4. Different techniques used during Asana practice to maintain focus and alignment
 Photograph the practice
One of the best ways to notice body’s habit and mishaps is to take photos or videos of the
practice. Examining the yoga practice with a critical eye will help alignment.
 Use grids
Yoga mats with alignment grids help body to make muscle memories of where it needs to
be energetically. It is helpful for both for newcomers and perfectionists.
 Find a great teacher
One of the best ways to find and maintain alignment technique in yoga is to find a great
teacher.
5. Health benefits gained from regular yoga
 Stress relief
 Improved immunity
 Increased energy
6. Vinyassa yoga and purpose
Vinyassa yoga is characterized by masonry postures together so that someone can move
one to another using breath.
The purpose of this yoga is to use the breath to align the body and mind. A strong mind-
body connection will be developed. It also helps to grow flexibility and strength.

4ASSIGNMENT ON YOGA
7. Modification of Asana Practice
Asana practice should be modified for tight muscles areas by bending the knees
during forward folding postures. A great modification for tighter hamstrings can be
performed by elevating hips during seated forward bends.
8. Used Muscles Lock
Mula Bandh forces the prana upward and prevents it from escaping out the lower outlets.
Uddiyana Bandh increases vitality, toning effect on the visceral organs, nerves and glands,
muscles. It stimulates blood circulation.
9. Difference between Yoga and Plain Stretching Class
Yoga emphasizes on breath. Yoga is not just about stretching. It incorporates strength,
alignment, and balance.
10. One thing to do in Yoga
I used to give my body time to relax in “Savasana” after a yoga practice. Otherwise, I can
feel unnecessarily wired after a yoga practice.