Jog (Yoga)" by Dr. Daisy Rani Chutia is a comprehensive and student-friendly textbook designed as per the FYUGP NEP syllabus of Dibrugarh University for Value Added Course in the 2nd Semester of Arts, Science, and Commerce streams. Published by Mahaveer Publications, this book introduces the ancient practice of yoga in an academic context, blending theoretical foundations with practical applications to enhance physical, mental, and emotional well-being among students.

It covers the fundamental concepts, history, principles, and importance of yoga in modern life, along with guidance on basic postures (asanas), breathing techniques (pranayama), and relaxation methods. Aligned with the New Education Policy’s holistic approach, the book promotes self-awareness, stress management, and overall wellness through an integrative curriculum.

UNIT I: Introduction to Yoga (5 Hours)

1.1 Meaning and Definitions of Yoga

What is Yoga? Yoga, derived from the Sanskrit root "yuj," means "to unite" or "to join." It represents the union of individual consciousness with universal consciousness, encompassing physical, mental, and spiritual dimensions.

Classical Definitions:

• Patanjali's Definition: "Yoga is the cessation of fluctuations of the mind" (Yogash chitta-vritti-nirodhah)
• Bhagavad Gita: "Yoga is equanimity of mind" (Samatvam yoga uchyate)
• Modern Definition: A comprehensive system combining physical postures, breathing techniques, meditation, and ethical principles

1.2 History of Yoga

Ancient Period (Before 2nd Century BCE):

• Origins in the Indus Valley Civilization
• Vedic period references in Rig Veda
• Upanishadic developments

Classical Period (2nd Century BCE - 2nd Century CE):

• Patanjali's Yoga Sutras
• Bhagavad Gita's contribution
• Systematization of yoga philosophy

Post-Classical Period (2nd Century CE onwards):

• Hatha Yoga development
• Tantric influences
• Modern revival and global spread

1.3 Importance of Yoga as Art, Science, and Philosophy

Yoga as Art:

• Creative expression through asanas
• Aesthetic beauty in practice
• Individual interpretation and style

Yoga as Science:

• Systematic methodology
• Measurable benefits
• Research-based validation

Yoga as Philosophy:

• Ethical guidelines (Yamas and Niyamas)
• Spiritual growth principles
• Life philosophy integration

UNIT II: Philosophical Perspective of Yoga (5 Hours)

2.1 Yoga in Bhagavad Gita

Four Paths of Yoga:

Karma Yoga (Path of Action):

• Selfless service without attachment to results
• Duty-bound action (Dharma)
• Practical application in daily life

Jnana Yoga (Path of Knowledge):

• Self-inquiry and wisdom
• Understanding the true nature of reality
• Discrimination between eternal and temporary

Bhakti Yoga (Path of Devotion):

• Love and surrender to the Divine
• Emotional purification
• Nine forms of devotion (Nava Vidha Bhakti)

Raja Yoga (Royal Path):

• Mental discipline and meditation
• Eight-limbed path of Patanjali
• Systematic spiritual development

2.2 The Yoga Sutras - General Significance in Life

Structure of Yoga Sutras:

• Pada 1: Samadhi (Concentration)
• Pada 2: Sadhana (Practice)
• Pada 3: Vibhuti (Supernatural Powers)
• Pada 4: Kaivalya (Liberation)

Practical Applications:

• Ethical living guidelines
• Mental training techniques
• Spiritual development roadmap
• Stress management principles

UNIT III: Yoga Practices for Health & Wellness (4 Hours)

3.1 Asana Classification and Effects

Standing Asanas:

• Tadasana (Mountain Pose): Improves posture, balance
• Vrikshasana (Tree Pose): Enhances concentration, leg strength
• Utthita Trikonasana (Extended Triangle): Stretches spine, improves digestion

Sitting Asanas:

• Sukhasana (Easy Pose): Calms mind, improves posture
• Padmasana (Lotus Pose): Enhances meditation, flexibility
• Vajrasana (Thunderbolt Pose): Aids digestion, strengthens legs

3.2 Pranayama Types and Effects

Basic Techniques:

• Natural breathing awareness
• Deep abdominal breathing
• Chest and clavicular breathing

Advanced Techniques:

• Anulom Vilom (Alternate Nostril Breathing)
• Kapalbhati (Skull Shining Breath)
• Bhramari (Bee Breath)

3.3 Kriya, Mudra, and Bandha

Kriyas (Cleansing Practices):

• Neti (Nasal cleansing)
• Dhauti (Digestive tract cleansing)
• Basti (Colon cleansing)

Mudras (Hand Gestures):

• Gyan Mudra: Enhances concentration
• Prana Mudra: Increases life force
• Apana Mudra: Aids elimination

Bandhas (Energy Locks):

• Mula Bandha: Pelvic floor engagement
• Uddiyana Bandha: Abdominal lock
• Jalandhara Bandha: Throat lock

3.4 Dhyana and Its Significance

Meditation Fundamentals:

• Preparation and posture
• Breath awareness
• Concentration techniques
• Mindfulness practices

Benefits:

• Stress reduction
• Improved focus
• Emotional regulation
• Spiritual growth

UNIT IV: Allied Knowledge on Yoga (1 Hour)

4.1 Yoga vs Physical Exercise

Differences:

• Holistic vs. purely physical approach
• Mind-body integration vs. muscle building
• Spiritual dimension vs. competitive nature
• Gentle vs. intense practice

4.2 Yogic Diet

Principles:

• Sattvic (pure), Rajasic (stimulating), Tamasic (dull) foods
• Moderation and mindful eating
• Seasonal and local food choices
• Ethical considerations

4.3 Yoga Education Institutions

In India:

• Kaivalyadhama, Lonavla
• Bihar School of Yoga
• Rishikesh yoga centers
• University yoga departments

Abroad:

• International yoga organizations
• Certification programs
• Research institutions

PRACTICAL CONTENT (1 Credit - 30 Hours)

Section 1: Suryanamaskara (12 Counts)

Complete Sun Salutation Sequence:

Positions 1-12:

1. Pranamasana (Prayer Pose) - Center alignment
2. Hastauttanasana (Raised Arms Pose) - Backward bend
3. Uttanasana (Standing Forward Bend) - Forward fold
4. Ashwa Sanchalanasana (Equestrian Pose) - Low lunge
5. Dandasana (Stick Pose) - Plank position
6. Ashtanga Namaskara (Eight-Limbed Salutation) - Knees-chest-chin
7. Bhujangasana (Cobra Pose) - Chest opening
8. Adho Mukha Svanasana (Downward Dog) - Inverted V
9. Ashwa Sanchalanasana (Equestrian Pose) - Low lunge
10. Uttanasana (Standing Forward Bend) - Forward fold
11. Hastauttanasana (Raised Arms Pose) - Backward bend
12. Pranamasana (Prayer Pose) - Return to center

Benefits:

• Full body workout
• Cardiovascular health
• Flexibility improvement
• Mental clarity

Section 2: Asanas (Detailed Practice)

A) Standing Asanas:

Tadasana (Mountain Pose):

• Technique: Stand tall, feet together, arms by sides
• Benefits: Improves posture, strengthens legs
• Duration: 30 seconds to 1 minute

Vrikshasana (Tree Pose):

• Technique: Balance on one leg, other foot on inner thigh
• Benefits: Enhances balance, concentration
• Variations: Different arm positions

B) Sitting Asanas:

Sukhasana (Easy Pose):

• Technique: Cross-legged sitting, spine straight
• Benefits: Calms mind, improves posture
• Modifications: Use cushion or wall support

Vajrasana (Diamond Pose):

• Technique: Kneeling position, sitting on heels
• Benefits: Aids digestion, strengthens legs
• Duration: 5-10 minutes after meals

C) Lying Supine Position:

Shavasana (Corpse Pose):

• Technique: Lie flat, arms slightly away from body
• Benefits: Deep relaxation, stress relief
• Duration: 10-15 minutes

Setu Bandhasana (Bridge Pose):

• Technique: Lie on back, lift hips up
• Benefits: Strengthens back, opens chest
• Hold: 30 seconds to 1 minute

D) Lying Prone Position:

Bhujangasana (Cobra Pose):

• Technique: Lie face down, lift chest using back muscles
• Benefits: Strengthens spine, opens heart
• Variations: Low cobra, high cobra

Makarasana (Crocodile Pose):

• Technique: Lie face down, head resting on folded arms
• Benefits: Relaxes lower back, aids breathing
• Duration: 5-10 minutes

Section 3: Pranayama (Breathing Practices)

Basic Techniques:

Nadishodhana (Alternate Nostril Breathing):

• Technique: Use thumb and ring finger to control nostrils
• Benefits: Balances nervous system, improves concentration
• Duration: 5-10 rounds

Ujjayi (Victorious Breath):

• Technique: Slight constriction of throat, oceanic sound
• Benefits: Calms mind, generates internal heat
• Practice: Throughout asana practice

Sheetali and Sheetkari (Cooling Breaths):

• Technique: Inhale through curled tongue or teeth
• Benefits: Cools body, reduces stress
• Season: Best in summer

Section 4: Bandh & Mudra

Bandhas (Energy Locks):

Jalandhara Bandha (Throat Lock):

• Technique: Lower chin to chest, engage throat
• Benefits: Stimulates thyroid, conserves energy
• Practice: With pranayama

Uddiyana Bandha (Upward Flying Lock):

• Technique: Pull abdomen up and in on empty stomach
• Benefits: Strengthens core, improves digestion
• Precautions: Only on empty stomach

Mudras (Hand Gestures):

Moolabandha (Root Lock):

• Technique: Gentle contraction of pelvic floor
• Benefits: Strengthens core, improves stability
• Integration: With breathing and asanas

Yogamudra (Yoga Seal):

• Technique: Forward fold in cross-legged position
• Benefits: Calms mind, improves flexibility
• Duration: 1-3 minutes

Mahavedhamudra (Great Seal):

• Technique: Combination of bandhas with specific posture
• Benefits: Advanced energy work, spiritual development
• Level: Intermediate to advanced

Section 5: Dhyana and Forms

Meditation Techniques:

Preparation:

• Comfortable seated position
• Spine erect but not rigid
• Environment quiet and clean
• Regular practice time

Basic Meditation:

• Breath awareness
• Mantra repetition
• Visualization techniques
• Mindfulness practice

Progressive Stages:

• Dharana (Concentration)
• Dhyana (Meditation)
• Samadhi (Absorption)

ASSESSMENT METHODS

Modes of Assessment (In-Semester):

A) Unit Tests

• Format: Written examination
• Coverage: Theoretical concepts
• Duration: 1 hour
• Marks: 20% of total assessment

B) Class Seminar Presentation/Group Discussion

• Topics: Assigned yoga themes
• Duration: 15-20 minutes per presentation
• Assessment: Content, delivery, interaction
• Marks: 25% of total assessment

C) Seasonal Examination (Theory and Practical)

• Theory: Comprehensive written exam
• Practical: Demonstration of asanas, pranayama
• Duration: 2 hours theory + 1 hour practical
• Marks: 40% of total assessment

D) Attendance and Regularity

• Requirement: Minimum 75% attendance
• Assessment: Class participation, punctuality
• Marks: 10% of total assessment

E) Observation Record During Practical

• Format: Daily practice log
• Content: Personal observations, progress notes
• Assessment: Consistency, self-reflection