Contents Preface vii Unit–I 1 Meaning, History and Development of Yoga 3 2 The Fundamentals of Yoga 19 3 Yogic Practices for Health and Wellness 24 4 General Guidelines for Yogic Practice 29 Unit–II 5 Prayer: Concept and Recitation of Pranava: Akara, Ukara, Makara, Bindhu, Natham (aum) 35 6 Cleansing Practice (Technique, Contraindications and Benefits): Kapalabhati 40 Unit–III 7 Chalana Kriya/Loosening Practice (Technique, Contraindications and Benefits): Neck Movement (Griva Shakti Vikasaka I, II, III, IV) and Shoulder Movement, Bhuja Valli Shakti Vikasaka 47 Unit–IV: Yogasna–I 8 Standing Posture: Padmasan/Sukhasan, Tadasana, Vrikshasana 57 9 Sitting Posture--Bhadrasana, Vajrasana, Ardha-Ushtrasana and Ushtrasana 66 10 Prone Posture--Makarasana, Bhujangasana, and Shalabhasana 82 11 Supine Posture (Lying on back): Uttanapadasana, Ardhahalasana & Setubandhasana 91 Unit–V 12 Pranayama (Technique, Contraindications and Benefits): AnulomaViloma/NadiShodhana, Ujjayi (without Kumbhaka), Shitali (without Kumbhaka), and Bhramari (without Kumbhaka 107 13 Dhyana (Technique and Benefits) 123 14 Body Awareness, Breath Awareness and Yoga Nidra 128 Yoga is a popular term nowadays, which is taken as synonym of health and wellness with a tinge of religious fervor. Yoga is an ancient science and art of physical, mental and spiritual fitness and wellbeing came to prominence and became popular only recently. Today we celebrate International Yoga Day. And yoga is a household name the world over.